Clean eating generally refers to eating healthful choices like fruits, vegetables, whole grains and lean proteins while limiting fat, salt and sugar-laden food products.
Some interpretations of clean eating may become excessive and lead to orthorexia nervosa, an eating disorder characterized by an obsession with healthful food choices.
Fruits and Vegetables
Fruits and vegetables are integral components of a healthful eating diet, providing vital vitamins, minerals, phytochemicals and plant chemicals for overall wellbeing. Consume as many different colors of produce to gain the maximum amount of vital nutrition.
At first glance, it may seem clear-cut that strawberries and carrots belong in different food groups, but there may be exceptions that don’t fall neatly into either category. For instance, some botanical fruits such as tomatoes and peppers are considered vegetables due to their culinary use or flavor characteristics (for instance courgettes/zucchini).
No matter if they’re classified as vegetables or fruit, whole fruits and vegetables are an integral component of a clean eating diet. From snacks to smoothies or juice drinks, to hearty dinner salads or sweet desserts.
Whole Grains
Clean eating diets must include whole grains as an important source of complex carbohydrates, fiber, vitamins, minerals and antioxidants. Growing evidence shows that regular consumption of whole grains may lower obesity risks as well as chronic health conditions like heart disease, diabetes and cancers.
A grain is considered whole when all three parts — bran, germ and endosperm — remain intact after processing into flour. To be classified as whole grain flour from its origin seed.
Avoid refined grains like those found in sugary cereals and white bread in favor of whole grains, which offer more dietary fiber, magnesium, iron, B vitamins and phytonutrients.
Lean Meats
People frequently include lean meats as part of a clean eating diet to manage weight and build muscle. Lean meats tend to be lower in fat content and less likely to increase cholesterol levels than their fatty counterparts, providing important nutrition like protein, iron and vitamin B12. Consuming more lean meat also helps adhere to expert recommendations regarding saturated fat consumption which could reduce your risk for heart disease.
For optimal cuts of meat, look for labels marked “choice” or “select.” Skinless chicken and turkey, pork chops with their fat trimmed off, fish and whole-grain pasta dishes are examples of lean proteins to consider when pairing your meals with protein from other sources such as legumes or nuts.
Healthy Fats
A diet focused on clean eating includes foods rich in healthy fats such as avocados, olive oil and nuts as well as an array of proteins including fish, lean meats and poultry.
Clean eating diets focus on eliminating processed food and added sugars that contribute to obesity, heart disease, type 2 diabetes and other health issues. Some versions go even further by forgoing packaged goods with high fructose corn syrup, preservatives and artificial colors and flavors; such extreme measures could result in nutritional deficiencies or disordered eating patterns.
Eating healthily doesn’t need to be complicated! Planning ahead makes eating clean easier – stock your pantry with whole grains, veggies and fruits for easy eating!
Sweets
While choosing sweets that contain essential nutrients is key, excess consumption can lead to weight gain, sugar cravings, cavities, high blood pressure and heart disease. Opting for nutritious sweets and fats will help limit these problems.
Sugary food and beverages have been linked with obesity, metabolic syndrome, dental caries, inflammation, hyperglycemia and insulin resistance in children and adults (1). These effects may be partially mediated by biological responses to sweetness as well as low-calorie sweeteners (2-3).
Clean desserts like these coconut flour-based baked donuts with natural sweetness make the perfect way to satisfy a sweet craving while keeping health in mind. Our Family Kickstart meal plan contains these recipes and more; sign up now! CLICK HERE.
