Clean eating refers to eating whole, natural foods that come as close as possible to their original state, so as to maximize nutrient-rich benefits like fiber and energy without extraneous sugar, fat or chemical additives.
Be wary though: some versions of this diet can be too restrictive, leading to nutritional deficiencies and psychological distress.
Fruits
Clean eating involves eating plenty of anti-inflammatory fruits, vegetables, whole grains and lean protein sources as well as healthy fats while limiting added sugar.
Fruits provide essential vitamins and nutrients, including potassium, fiber and vitamin C. When choosing to snack on whole fruits rather than juices – which lack the beneficial fiber and have higher caloric counts – opt for whole rather than juiced options for optimal nutrition and lower calorie counts.
Vegetables
Vegetables are an integral component of a nutritious diet. Their nutrients such as vitamins, minerals, and fiber help promote good health while decreasing disease risks.
Vegetables can be enjoyed both raw and cooked. Cooking helps break down rigid plant cell walls that make vegetables harder for us to digest, increasing nutrient availability. In addition, cooking reduces risk from pathogens that grow on some raw veggies that could otherwise lead to food poisoning.
Whole Grains
An optimal whole grain diet includes grains with their bran, germ and endosperm intact; these contain fiber, B vitamins, minerals and healthful plant compounds such as lignans and phytosterols that contain essential nutrition.
Diets high in whole grains have been linked with reduced risk of heart disease and stroke, cancer, diabetes and weight gain (5). Furthermore, whole grains help decrease inflammation that contributes to autoimmune conditions like rheumatoid arthritis (6).
Start slowly when adding whole grains into your diet, such as adding a grain-based side dish at dinnertime or mixing oatmeal into your morning smoothie.
Lean Meats
Selecting lean meats as part of a clean diet is essential. They are an abundant source of protein and can assist with weight management, heart health improvement, cancer prevention and immune system support.
When shopping for meat, look for labels with “lean” or “extra lean.” According to USDA standards, lean cuts of beef have less than 10 grams total fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per 100 grams – roughly the size of a deck of cards! You can also find lean cuts of chicken and turkey.
Seafood
Seafood is an incredible source of protein and other vital nutrients, including omega-3 fats EPA and DHA as well as other important elements like iodine, zinc, vitamin B12 calcium and selenium.
Consume eight ounces of seafood each week – this can include fish, shellfish and algae – by including it in soups and stews, salad dressings or snacks such as dried snacks. Seafood offers an ideal low-saturated fat and cholesterol alternative to meat products.
Nuts & Seeds
Nuts and seeds often receive criticism for their fat content; however, these nutritious powerhouses should not be overlooked as sources of heart-healthy unsaturated fats, fiber, plant stanols (which may help lower cholesterol), protein, vitamin E, and other antioxidants.
Nuts are an excellent source of protein and an easy addition to vegetable-based meals, whether dry roasted over oil-roasted (and raw over cooked). Furthermore, nuts can be found in homemade muesli bars, salad dressings and soups for even greater versatility!
Dairy
Clean eating advocates recommend choosing foods low in added sugars, salt and unhealthy fats from each food group.
Milk is an excellent source of calcium and protein. To maximize its benefits, choose fat-free or reduced-fat options such as milk, yogurt and cheese.
If you have difficulty digesting lactose, try lactase-containing products like a2 Milk or Fairlife/Green Valley Creamery lactose-free milks instead. Reducing fluid milk consumption while replacing it with sugar sweetened beverages reduces diet quality and may result in deficiencies of certain nutrients.
Desserts
Reward yourself with these nutritious and lighter dessert recipes, from fruit smoothies to Berry Brownie Yogurt Parfait. Plus, find tasty healthy alternatives like coconut milk sorbet that only requires two ingredients!
Some versions of clean eating advocate for eliminating dairy, restricting fat intake and choosing unprocessed sugar and whole grains as staples – yet these extreme approaches could leave one lacking essential nutrients and could also contribute to disordered eating patterns.
