So what is clean eating?

Though there are variations of the definition, clean eating typically includes eating whole, unprocessed foods.  There isn’t one set of specific guidelines, but clean eaters usually agree that processed foods should be limited.  Eating fresh, unprocessed foods, including a variety of fruits, vegetables, whole grains, nuts, seeds, and healthy fats, is the hallmark of “clean eating.”  This dietary style encompasses a wide variety of views, including vegetarians and vegans.  And for some people like me, clean eating also includes eating pastured, organic eggs, grass-fed, free range meat, wild-caught fish, and grass-fed dairy.

Clean eating can mean a wide range of dietary choices from person to person, but the approach focuses on quality over quantity – not all calories are created equal.  Whole foods fill us up and fuel our bodies, while highly processed foods leave us feeling hungry and depleted after an initial spike in blood sugar.  Whole foods can help prevent many lifestyle diseases and can help regulate cholesterol levels.  Also, the higher fiber content in fruits, vegetables, and whole grains keep our digestive systems regulated, which is a contributing factor in optimal gut health.

Why consider eating clean?

Most clean eaters share a number of positive impacts, including brighter skin, weight loss, higher energy levels, stronger hair and nails, improved mental clarity, and more restful sleep.  Likewise, clean eating naturally helps reduce exposure to chemicals, preservatives, hormones, and highly processed ingredients.  Given all of the possible negative effects of ingesting those additives on a consistent basis (like chronic inflammation), clean eating is a fantastic way to improve overall wellness.

How do I get started?

1. Keep it whole.  Focus on eating foods that occur in nature and don’t require complicated packaging.  A good general rule of thumb is to shop the outside of the grocery store.  If the food package includes lots of ingredients that you can’t pronounce, it’s best to find something else.
2. Cook at home.  Cooking at home almost always guarantees a more nutritious meal.  It’s difficult to know the quality of the ingredients in restaurants, and many unhealthy additives are often used.  Likewise, food not prepared at home is often higher in salt and sometimes much higher in sugar.  Start simply by committing to preparing one “clean” meal at home each day.  As you become more comfortable, add more into your routine.
3. Limit refined carbohydrates.  As a person who is sensitive to sugar, I steer clear of most refined carbohydrates.  It can be a little difficult (ok, extremely difficult) to avoid them when our society is inundated with all things white flour (bread, pasta, pastries, standard desserts, etc.), but our bodies react to all refined carbohydrates as sugar.  Having regular spikes in blood sugar is taxing on our bodies and leads to chronic inflammation (and possibly insulin resistance in some cases).  To reduce refined carbohydrates, start small with one meal.  Implementing changes incrementally makes it more likely we’ll stick with them.
4. Maintain consistent eating routines.  Keeping blood sugar levels stable throughout the day ensures that we have consistent energy levels.  Eating at regular intervals is necessary to keep us from crashing throughout the day.  When we wait too long to eat (or eat overly processed foods with little to no nutrition), we are often likely to reach for foods that are high in sugar, fat, processed chemical additives, or caffeine.  A continuous yo-yo cycle in our blood sugar levels can make it difficult to have enough energy to focus and stay productive.  It’s also not healthy for our bodies.
5. Balance your meals.  Aim to get protein, carbohydrates, and fat at every meal.  This creates optimal blood sugar levels and staves off cravings and brain fog.  It also keeps us satisfied longer and less likely to reach for that bag of potato chips when we feel famished.

Ultimately, you get to decide what “clean eating” means to you.  The overall goal is to incorporate more whole foods into your diet and reduce highly processed options.  Regardless of what that looks like for you, start small if you want to make the switch.  Trying to go all in can be overwhelming and will almost certainly result in failure.  Making one or two small, attainable changes at a time is the perfect way to create lifelong habits that will promote overall wellness.

I consider myself a mostly clean eater because I typically avoid processed foods without additives, but I still indulge occasionally in choices that I know aren’t healthy for my body.  Why?  Because food is supposed to be fun and enjoyable!  Trying to perfectly adhere to strict standards that I set for myself just isn’t reasonable.  I don’t believe in trying to eat perfectly.  In fact, I think that mindset has the potential to make us think we can never measure up.

Don’t let “perfect” be the enemy of “really good.”

If you want to get started with clean eating, don’t try to overhaul your entire diet by removing all of the unhealthier options.  Instead, add in one or two foods (or new habits) that you know are really good.  You’ll set yourself up for success by slowly creating new eating habits that will stick with you long term.