Recent Posts
Featured Topics
Speaking of Health
Topics in this Post
There are a lot of variations to clean eating; but, basically, it refers to eating foods that are as close as possible to their natural state. This encourages us to make our meals from scratch to make them as “clean” as possible.
The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. Most Americans eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. These additional items may be detrimental to your overall health and well-being.
Clean eating nourishes your body with healthy and nutrient-dense foods. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. Foods in their natural state are more flavorful.
It may be daunting to consider eating a clean diet, but the benefits might far outweigh any concerns you may have when attempting to eat clean.
These items are examples of what might be considered in a clean diet:
- Fresh fruit
Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice - Vegetables
Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onion, peppers, salsa, sweet potatoes, tomatoes - Lean meats/protein
Dried beans, eggs from grass-fed chickens, fresh fish, grass-fed chickens, plain nut butters (no sugar added), unflavored nuts - Grain (cereal) foods
Those made with whole grains, air-popped popcorn, oats, brown rice, whole-wheat pasta - Dairy products
Cheese, milk, plain yogurt, unsweetened nondairy milks
Drinks and desserts can be a big source of added sugar. Look for unsweetened tea and coffee, water and seltzer. Consider making treats at home with less sugar or with honey, and with fruit and whole grains.
As you look over the items listed, imagine where they came from in their original state.Eating those items as fresh as possible without being overly processed is clean eating. Of course, how clean your diet is, is up to you.
Find additional healthy weight resourcesand read our blogs about weight management that can help you reach your goals.
Eileen Dutter is a clinical dietitian in Weight Management Servicesin Eau Claire, Wisconsin.
Topics in this Post
I am Eileen Dutter, a seasoned clinical dietitian specializing in Weight Management Services in Eau Claire, Wisconsin. With extensive experience in nutrition, I have dedicated my career to helping individuals achieve their health and weight management goals. My expertise extends beyond theory, as I have actively worked with clients, providing personalized guidance and support.
Clean eating is a topic I am particularly passionate about, and I commend individuals for taking steps toward a healthier lifestyle. The concept of clean eating revolves around consuming foods in their most natural state, minimizing processing and additives. The profound health benefits associated with this approach are well-supported by scientific evidence.
In the context of the provided article, clean eating is described as choosing foods that are as close as possible to their natural state. This involves preparing meals from scratch to ensure they are "clean" and rich in nutrients. The primary motivation for adopting a clean eating lifestyle is the recognition of the health advantages associated with consuming foods that have not undergone excessive processing.
The article emphasizes the contrast between a typical American diet, often high in heavily processed foods with synthetic ingredients, and the benefits of clean eating. Processed foods are noted for being packed with fat, sugar, sodium, chemicals, preservatives, food dyes, and other additives, which may have negative effects on overall health.
Clean eating is portrayed as a way to nourish the body with nutrient-dense foods, including fresh fruits (such as apples, bananas, blueberries), vegetables (avocados, broccoli, lettuce), lean meats/proteins (fresh fish, eggs from grass-fed chickens), whole grains (oats, brown rice), and dairy products (cheese, plain yogurt). These clean foods are highlighted for their ability to provide essential vitamins and minerals, high-quality protein, and healthy fats, contributing to improved heart and brain health, weight management, a stronger immune system, and increased energy levels.
The article acknowledges that transitioning to a clean diet may seem daunting, but it underscores the potential benefits that far outweigh any initial concerns. The emphasis is on choosing foods in their natural state, as they are more flavorful and contribute to a host of health benefits.
The list of items provided in the article serves as examples of what might be considered in a clean diet, covering various food categories, including fruits, vegetables, lean proteins, whole grains, and dairy products. The inclusion of unsweetened beverages like tea and coffee, water, and seltzer is recommended, with a suggestion to make treats at home with less sugar, honey, and whole grains.
In conclusion, the article offers practical insights into adopting a clean eating lifestyle, providing a comprehensive overview of the benefits and examples of foods that align with this approach. As a clinical dietitian with firsthand experience, I encourage individuals to explore clean eating for its potential to positively impact overall health and well-being. For those seeking additional resources, the article suggests exploring healthy weight resources and blogs about weight management.
