However, most people who eat a clean diet are attempting to eat a healthful diet without artificial additives. Taking a clean approach to food can be beneficial because a person is making healthful choices and eating foods that contain few preservatives and added sugars and salt.
However, there is also another far less healthful side to clean eating where a person may become so obsessed with what they are or are not eating that they miss out on a variety of healthful foods. Fact : Just because a person eats clean does not mean they are taking the best approach for their health.
Some people can develop an obsession with finding the cleanest foods or with what they put into their bodies to the point where they mentally or physically punish themselves if they eat something they do not believe is clean. While people with orthorexia nervosa may be eating healthful foods, their fixation on the foods is unhealthful. Some people may start to isolate themselves from others because they are so focused on their diet and fear criticism from those who do not follow one.
The guilt a person feels and the time they put into a clean diet can cause them harm. If a person adopts an unhealthful attitude toward eating, they should see their doctor. Most treatments focus on cognitive-behavioral approaches where a person learns to recognize their obsessive thoughts. Some people on a clean eating diet may refuse to eat any foods that contain additives because they believe the food is not in its purest, natural state.
However, there are some beneficial food additives. Examples include vitamin D that can be added to milk to enhance bones or iron to orange juice. While these foods may not be pure in the literal sense, they can help a person achieve their daily nutritional needs. However, some additives are not beneficial and could be described as dirty.
An example is trans fats, which are added to foods to extend their shelf life. Clean eating is a movement that signifies a person is trying to make wiser choices about the foods they eat. However, a clean diet is not the same thing as a healthful diet. Many recommendations for a healthful diet do not limit foods that are prepared or packaged. According to Harvard University, a healthy eating plate contains the following:.
And some choose to take clean eating a notch further by also eliminating gluten, dairy, and soy as well. For those looking to clean up their diet, learning how to eat clean can be a great place to start. Especially when whole, nutritious foods like fruits, vegetables, whole grains, and quality proteins are emphasized, as these make up the bulk of a well-balanced diet. Moreover, some research suggests that the quality of your food choices may matter when to comes to weight loss 1 , 2 , 3 , 4.
However, eating less processed foods does not outweigh the need for calorie control in the first place. Learning how to start eating clean is fairly simple.
Use the following suggested guidelines to help you identify which healthy foods would fit into your clean eating diet:. Lastly, if you are looking to lose weight, calorie control is still essential. To get the most out your clean eating meals, track your daily food intake and ensure you are staying on top of your daily calorie needs. It is entirely possible to eat clean and still have a poor diet if you aren't paying attention to your overall nutrition intake.
That's why the best "clean" foods are not only minimally processed, but also high in important nutrients. To help dial in your macros and nutrition, here are the best clean foods to add to your meal prep broken down by macronutrient. The best proteins are high in quality protein containing more protein than fat and carbs , lean, and loaded with nutrition. For meat and dairy this typically means opting for more grass-fed, sustainably caught and free-range options. And avoiding highly refined foods with ingredients you'd need a lab technician to help you pronounce.
Some clean-eating plans call for eliminating lots of food groups-think coffee, dairy, grains and more. We don't believe in being that restrictive. Not only will you take away some of the enjoyment of eating, but there isn't much science to back up any benefits. You need to find a clean eating style that works for you, even if that means eating a little "dirty" sometimes. If you only take a few steps toward eating cleaner-cutting back on processed foods, for example, or eating more fruits and veggies and, if it works for you, buying a few more organic -it can still make an impact on your health.
Here are some helpful tips to get you started. When it comes to fruits and vegetables, most of us aren't getting enough. Per the Centers for Disease Control and Prevention, 76 percent of Americans don't get enough fruit each day and a whopping 87 percent aren't eating enough servings of vegetables. Eating more fruit and vegetables can help significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer.
The fiber in whole produce also helps keep your microbiome the collection of good bacteria that live in your gut happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood. Choose organic produce where you can, focusing on buying organic foods from the EWG's Dirty Dozen list and cutting yourself some slack with the Clean 15 foods list.
Don't Miss: Clean-Eating Recipes. The cleanest whole grains are the ones that have been touched the least by processing. Think whole grains that look most like their just-harvested state-quinoa, wild rice, oats.
While some people abstain from eating any processed grains, we think that whole-wheat pasta and whole-grain bread made with simple ingredients are part of eating clean. Sometimes you just need a hearty slice of avocado toast or a bowl of pasta. Don't get duped by "whole-grain" claims on labels though, to eat clean packaged whole grains you're going need to take a closer look at the ingredients.
Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal if any added sugar. When you swap out refined carbs like white pasta, sugar, and white bread for whole grains you'll get more fiber, antioxidants and inflammation-fighting phytonutrients.
Plus, people who eat more whole grains have an easier time losing weight and keeping it off long term. More and more research suggests cutting back on meat is healthier for you and the planet. Veganism isn't a requirement for clean eating though-just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check. Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet.
And if you're worried about getting enough protein by cutting down on meat-that shouldn't be an issue. Most Americans get much more than the recommended 0. Eggs, dairy for a clean option, choose dairy with no added sugar and simple ingredients beans and nuts all offer protein-see our list of top vegetarian protein sources for even more options. When you do eat meat, choose options that haven't been pumped with antibiotics and even better if they've lived and eaten like they would in the wild think grass-fed beef, wild-caught salmon.
Clean eating also means cutting down on processed meats like cold cuts, bacon and sausage.
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