You may have heard the term "clean eating" in the media lately and wondered what it involves and how to implement it in your own life. Clean eating simply means avoiding processed foods, preservatives, additives, artificial flavors, artificial colors and added sugars, instead focusing on unprocessed, whole foods that are nutrient-rich and often organically grown. Generally, clean-eating diets are low in saturated fat and high in fiber, making them exceedingly heart-healthy as well as protective against type 2 diabetes, high cholesterol and many types of cancer. If you are interested in clean eating, follow a few good-nutrition basics for optimal health.
Step 1
Eat at least five servings of fruit and vegetables per day, recommends the American Cancer Society. Clean eating diets emphasize fresh produce, often organically grown if possible. Fruit and vegetables are packed with vitamins, nutrients, antioxidants and fiber, providing high-quality, unprocessed nutrition for a clean-eating diet.
Step 2
Choose lean proteins, including plenty of plant-based sources of protein. The Mayo Clinic notes that plant-based proteins are lower in fat and higher in fiber than meat, providing numerous health benefits. Lean, plant-based proteins include beans, legumes, tofu and other soy-based products. Not only are these foods high in nutrients, but they are also free from the antibiotics and added hormones that many people are concerned about, making them especially appealing to clean eaters. If you do include meats in your diet, choose ones that are as low in saturated fat as possible, such as white-meat poultry, fish and lean cuts of beef.
Step 3
Switch from processed grains to whole grains. Whole-grain foods include items such as whole-wheat bread, oatmeal, wheat germ, flaxseed, brown rice, whole-wheat pasta, bulgur, quinoa, bran flakes cereal and popcorn. These foods are unprocessed, providing more fiber and protein than their processed counterparts. They are also low in saturated fat and provide numerous nutrients for good health.
Step 4
Drink lots of water. Most clean eating plans encourage substantial water intake, to keep body processes running smoothly and avoid unhealthy beverage choices such as soda, sugary juices and high-fat blended coffee drinks. Water is your best choice for a clean-eating lifestyle.
Step 5
Avoid low-nutrient, high-calorie, processed snack foods and treats. Foods such as cookies, candy, soda, chips, doughnuts, cake and most desserts are high in saturated fat and/or sugar and provide little to no nutrition. For optimal clean eating, stay away from these snacks and choose whole fruit, nuts, raw vegetables, unbuttered popcorn, whole-grain crackers and low-fat milk or yogurt instead.
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