The term "clean eating" has become very popular in the health community.

It’s a diet pattern that focuses on fresh, whole foods. This lifestyle can be easy and enjoyable as long as you follow a few general guidelines.

Here are 4 simple tips to start eating clean.





What is clean eating?

Clean eating doesn't have anything to do with food being clean or dirty.

It simply involves choosing minimally processed, real foods that provide maximal nutritional benefits.

The idea is to consume foods that are as close to their natural state as possible.

Selecting ethical and sustainable foods is also a part of clean eating.


1. Eat more vegetables and fruits

Vegetables and fruits are undeniably healthy.

They're loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease.Fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.


2. Limit processed foods

Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Most processed items have lost some of their fiber and nutrients but gained sugar, chemicals, or other ingredients. What’s more, processed foods have been linked to inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren't added to these goods, they still lack many of the benefits provided by whole foods. Eating clean involves avoiding processed foods as much as possible.


3. Read labels

Although clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat. However, it's important to read labels to make sure there aren't any preservatives, added sugars, or unhealthy fats. For instance, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature. Additionally, pre-washed salad mixes can save time but may harbor additives — especially in the salad dressing that’s often included.


4. Avoid vegetable oils and spreads

Vegetable oils and margarines don't meet the criteria for clean eating. For starters, they’re produced via chemical extraction, making them highly processed. Some oils also contain high levels of the omega-6 fat linoleic acid. Studies in animals and isolated cells suggest that it increases inflammation, potentially raising your risk of weight gain and heart disease . While artificial trans fats have been banned in the United States and other countries, some margarines and spreads may still contain small amounts. Although clean eating discourages all vegetable oils and spreads, it's important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocado. If you can’t avoid vegetable oils completely, choose olive oil.