Clean eating is more than a movement. It’s a holistic approach to food that can lead to a tougher immune system, increased energy levels, a stronger heart, improved brain health and more. So what does eating clean for beginners look like in practice—and what does it take to reap the benefits?
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What is clean eating?
According to the Mayo Clinic, clean eating describes following a whole food diet, which consists of fruits, vegetables, whole grains and healthy fats, while limiting the consumption of processed snack foods, sweets and other packaged goods.
Healthy eating benefits
This season, you should think French green beans over French fries—and for a variety of reasons. Medical News Today reports that clean eating can deliver significant health benefits, including:
- Weight loss
- Reduced risk of cancer
- Diabetes management
- Heart health and stroke prevention
- Strong bones and teeth
- Improved memory
- Better sleep
Food blogger and author of “Anti-Inflammatory Drinks For Health” Maryea Flaherty knows quite a bit about the upside of clean eating. After her mother was diagnosed with stage IV metastatic cancer, Flaherty began researching the relationship between nutrition and disease—which ultimately inspired her to rework her approach to food and start a blog focused on nutrition and “natural living.” Today, Flaherty writes on a variety of food and wellness topics via Happy Healthy Mama.
While in the past she “never made the connection between food and health,” Flaherty says she now credits clean eating for contributing to the overall health of her family, including her two young children.
“I have healthy kids because they have a nutrient-dense diet,” says Flaherty. “When you eat a lot of processed foods, you eat fewer fruits and vegetables because there’s less room in your diet.” Her regular family meals now include eggs, oatmeal, chicken and vegetables.
Getting started with healthy diet changes
It may be the season for eggnog, latkes and a slew of other seasonal sweets, but Flaherty has guidance for those aiming to eat clean during the holidays, and perhaps adjust their habits more permanently. Consider these quick tips if you’re looking for healthy lifestyle diet changes.
Think delicious with your clean eating diet
“People have preconceived notions that eating a healthy diet can’t be tasty,” says Flaherty. But for the healthy food advocate, nutritious combinations can please the palate, too.
Many of her featured recipes include items such as pitted dates, nuts, cocoa powder, raw honey and unsweetened shredded coconut, for instance—ingredients that pack a flavorful punch without the added sugar and calories. For Flaherty, the trick is to dedicate some time to educate yourself about healthy alternatives to anything that’s fried, high in sugar or packed with trans fats. Incorporate those still-tasty alternatives into your daily diet, and the easier it could be to commit long-term to a clean eating regimen.
Shop smart for your whole food diet
Clean eating begins in the grocery store, not your fridge. Consider these tips when you’re shopping:
- Look for foods that have short ingredient lists.
- When reading food labels, the American Heart Association recommends that consumers “check key nutrients and understand what you’re looking for. Not all fats are bad, and total sugars can include both natural and added sugars.”
- Stick to the perimeter of a grocery store, where Flaherty says she’s more likely to find fresh produce and fewer processed foods.
Eat organic when you meal plan for clean eating
There are plenty of advantages to eating organic foods—products that don’t contain any pesticides, fertilizers, solvents or additives. USDA-certified organic foods are grown and processed according to strict federal guidelines that cover everything from soil quality and pest control to animal raising practices. While not everyone can afford to limit their diet to organic food, it doesn’t need to limit healthier choices.
“If you can afford organic, that’s fantastic. Then you’re getting less pesticides in your food,” says Flaherty. “But non-organic foods are still nutritious. So if you can’t afford them, don’t let that stop you from eating fresh produce.”
Be kind to yourself with healthy eating lifestyle changes
Clean eating should be a life goal, not a daily obsession, says Flaherty. “There’s a fine line between being conscious and trying to eat clean and becoming obsessed with healthy eating.”
Cutting out sugar-laden and fatty foods can certainly improve your mood and boost your energy levels. But eliminating entire categories of food, such as carbs or grains, can be counter-productive. “I try not to demonize any food groups,” says Flaherty. “I just eat more fruits, vegetables and whole grains rather than foods that are processed.”
Identifying how to start a whole food diet is all about finding balance: making smart, thoughtful choices about what to purchase and prepare while educating yourself and prioritizing self-improvement—not perfection.
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December 24, 2019 at 04:34AM
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A Guide To A Clean Eating Diet Over The Holidays—And Why A Year-Round Regimen Makes A Difference - Forbes
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