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Clean Eating Tips and a Meal Plan

By Joe Boland

November 8, 2024

In recent years, clean eating has emerged as more than just a diet trend – it's a lifestyle shift that prioritizes whole, natural foods over processed options.

This approach is about nourishing your body with quality ingredients to promote overall health, maintain energy and feel your best. You can do this by making healthy food swaps, such as switching out overly processed foods for natural, whole foods.

If you're interested in adopting a clean eating diet, this guide will walk you through everything from the basics to benefits and meal planning.

What is clean eating?

Clean eating is a way of eating that emphasizes whole, minimally processed foods.

The philosophy behind clean eating is to choose foods in their natural state whenever possible. This means opting for fresh fruits, vegetables, lean proteins, whole grains and healthy fats while avoiding ultra-processed foods, added sugars and artificial ingredients.

While clean eating is not a rigid diet, it serves as a flexible framework for making healthier food choices. The clean eating diet is all about choosing foods that nourish your body while keeping additives and artificial ingredients to a minimum.

Benefits

Adopting a clean eating diet offers numerous health benefits that can improve your quality of life.

1. May help boost energy levels

Whole foods provide a steady stream of nutrients and energy, helping you avoid crashes and energy dips associated with ultra-processed foods high in refined sugars.

2. Aids healthy weight management

Clean eating focuses on nutrient-dense foods, which tend to be lower in calories and higher in fiber. This can help with satiety and may aid in healthy weight maintenance by naturally reducing calorie intake.

3. Promotes regularity

Clean eating includes fiber-rich foods that promote proper gut health and digestion. Consuming a variety of fresh fruits, vegetables and whole grains helps keep your digestive system regular.

4. Limits unhealthy ingredients

By avoiding ultra-processed foods high in sugars and unhealthy fats, you reduce your intake of unhealthy foods and ingredients, which can help maintain proper immune system function.

5. Supports skin health

Clean eating provides your body with vitamins, minerals and antioxidants that are essential for skin health.

How to follow a clean eating diet

To successfully follow a clean eating diet, focus on making gradual, sustainable changes to your food choices. Here’s a breakdown of clean foods to eat and ultra-processed or "dirty" foods to avoid:

1. Eat these clean foods

• Fresh vegetables and fruits: Choose organic and seasonal foods whenever possible.

• Whole grains: Include quinoa, oats, brown rice and barley, which are rich in fiber and nutrients.

• Lean proteins: Opt for grass-fed meats, wild-caught fish, eggs and plant-based proteins like legumes.

• Healthy fats: Use olive oil, avocado, nuts and seeds to add healthy fats to your meals.

• Natural sweeteners: If you need a touch of sweetness, use honey, maple syrup or dates instead of refined sugars.

2. Avoid these “dirty” foods

• Ultra-processed foods: Avoid packaged snacks, fast food and processed meats with additives and preservatives.

• Refined sugars: Steer clear of sodas, candies and desserts high in refined sugars. These cause spikes and energy crashes.

• Artificial ingredients: Avoid foods with artificial colors, flavors and preservatives, as these can disrupt gut health.

• Refined carbohydrates: Skip white bread, white rice and pastries, which lack fiber and nutrients.

• Unhealthy fats: Trans fats and hydrogenated oils, often found in fried and packaged foods, should be minimized as they are harmful to overall health.

3. Swap bad fats for healthy fats

Not all fats are created equal. Clean eating emphasizes healthy fats that benefit your body and help promote a healthy response to inflammation.

Swap unhealthy trans fats and hydrogenated oils (often found in fried foods and packaged snacks) for healthier options like extra virgin olive oil, avocado, and nuts. Coconut oil, a performance fat, can also be used.

4. Eat high-quality animal products

When consuming animal products, prioritize quality. Grass-fed, pasture-raised or organic meats; wild-caught fish and free-range eggs are generally more nutrient-dense and contain fewer antibiotics and hormones than conventional products.

High-quality animal products align with the clean eating diet’s focus on natural, minimally processed foods.

One note: Many clean eating diet plans encourage reducing meat intake since meat typically has a larger carbon footprint than plant foods. Clean eating doesn’t mean being vegan or vegetarian, but it does encourage environmentally conscious eating.

5. Remove added sugars and use whole grains

Added sugars can sneak into many foods, such as sauces and snack foods. Reducing your intake of added sugars by opting for naturally sweet foods like fruits can help keep healthy, normal blood sugar levels stable and avoid unnecessary calories.

When it comes to grains, choose whole grains like oats, brown rice and quinoa over refined options like white bread and pasta, which have been stripped of essential nutrients and fiber.

6. Monitor sodium intake

The body needs sodium to help balance fluids and enhance hydration, but you can have too much of a good thing.

High sodium intake is common in processed foods, and excess sodium can contribute to health concerns. By choosing fresh, whole foods, you can naturally reduce your sodium intake and better control your salt levels.

When seasoning at home, use herbs, spices and citrus to enhance flavor without the added sodium.

7. Focus on sustainable, environmentally friendly practices

Clean eating isn't just about nourishing your body — it’s also about caring for the environment.

Supporting sustainable and eco-friendly practices like buying local and seasonal produce reduces carbon emissions and supports local farmers. Choosing organic or sustainably sourced foods when possible also helps protect the environment by reducing the use of pesticides, synthetic fertilizers and other harmful agricultural practices.

Sample clean eating meal plan

To help you get started, here’s a sample one-day clean eating meal plan. This meal plan includes nutrient-dense options and avoids overly processed ingredients, focusing on whole, fresh foods to keep you satisfied and energized throughout the day.

Breakfast

• Smoothie with spinach, blueberries, chia seeds, almond milk and a scoop of protein powder

• Or, avocado toast on whole-grain bread topped with a poached egg and a sprinkle of seeds

Lunch

• Mixed greens salad with grilled chicken, cherry tomatoes, cucumber, avocado, and a drizzle of olive oil and lemon juice

• Quinoa and chickpeas on the side for added fiber and protein

Snack

• Apple slices with almond butter or a handful of mixed nuts and seeds

Dinner

• Baked salmon fillet with roasted sweet potatoes and steamed broccoli

• Side of brown rice or quinoa for an additional fiber boost

Dessert (optional)

• Fresh berries or a small serving of dark chocolate (70% cocoa or higher)

Other clean eating tips

Adopting a clean eating lifestyle doesn’t have to be overwhelming. Here are some quick tips to make the transition smoother:

1. Plan your meals: Preparing meals ahead of time can help you avoid last-minute unhealthy food choices.

2. Read labels carefully: Look for hidden sugars, sodium and artificial ingredients, even in foods labeled as "healthy" or "natural."

3. Cook at home: Home-cooked meals give you full control over the ingredients and allow you to avoid unnecessary additives.

4. Stay hydrated: Drinking plenty of water aids healthy digestion and helps maintain energy levels throughout the day.

5. Practice moderation: Clean eating is flexible – occasional indulgences are OK. Aim for balance rather than strict rules.

Clean eating is not just a diet — it’s a lifestyle that promotes whole, minimally processed foods as the foundation of a healthy eating plan.

By choosing natural ingredients, you can enjoy numerous health benefits, from sustained energy and proper digestion to support for skin health. With a few small changes, clean eating can become an easy, rewarding habit that nourishes your body and helps you feel your best every day.

Embrace clean eating today, and experience the difference that real, wholesome foods can make!

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.