“Wash your hands, Roger!” Do you remember that commercial? You’ve probably heard of clean eating, and you may wonder what it means. But no, it doesn’t have anything to do with washing your hands before you eat, nor with washing your food before you cook it. Although those are both good habits to have.
Basically, when you eat clean, you have more control over what you eat and you avoid all processed foods and sugars. You think about your food before you eat it, giving you more power over your emotions. Once you understand the basic concepts, eating clean becomes quite easy. Many people who have started a clean eating lifestyle have embraced it and stayed with it for years.
What is Clean Eating?
The main thing you’ll want to grasp right now is that clean eating is a lifestyle and not a diet. Don’t think of clean eating as a way to lose weight instantly, but rather look at clean eating as taking control of what you eat.
You’ll learn to choose wholesome foods over those sugar and chemical-laden man-made processed foods. You do this by approaching food differently and forcing yourself to say no to junk food. You’ll be eating more vegetables, lean proteins, and healthy fats.
It’s about being active and eating healthy, which results in you craving less of those “bad” processed foods. Take the approach one meal at a time.
The Core Principles of Clean Eating
Let’s explore the fundamental principles that define clean eating:
Whole Foods First
The foundation of clean eating is choosing foods as close to their natural state as possible. This means prioritizing fresh fruits, vegetables, whole grains, and unprocessed meats over packaged products with long ingredient lists. If your great-grandmother wouldn’t recognize it as food, it probably doesn’t qualify as “clean.”
Reading Labels Carefully
When you do purchase packaged foods, become a detective. The fewer ingredients listed, the better. Be wary of ingredients you can’t pronounce or wouldn’t find in a typical kitchen. Clean eating enthusiasts often say, “If you can’t read it, don’t eat it.”
Reducing Refined Sugar
Sugar hides everywhere in the modern food system. Clean eating involves becoming aware of both obvious and hidden sources of refined sugar in your diet and gradually reducing them. This doesn’t mean eliminating all sweetness—natural sweeteners like honey or maple syrup in moderation are often accepted in clean eating approaches.
Avoiding Artificial Ingredients
Clean eating means steering clear of artificial colors, flavors, preservatives, and sweeteners. These chemical additions might make food more appealing or longer-lasting, but they don’t contribute nutritional value.
Eating Mindfully
Clean eating isn’t just about what you eat but how you eat. Taking time to appreciate your food, eating slowly, and paying attention to hunger and fullness cues are all important aspects of the clean eating philosophy.
Benefits You Might Experience
While clean eating shouldn’t be viewed as a quick fix for weight loss, many people do experience several positive changes when adopting this lifestyle:
Stable Energy Levels
Without the peaks and crashes associated with processed foods and refined sugars, many people notice more consistent energy throughout the day.
Improved Digestion
Whole foods are generally easier for your body to process and contain natural fiber that supports digestive health.
Better Sleep
Reducing caffeine, alcohol, and sugar can lead to more restful sleep patterns, which in turn supports overall health and wellbeing.
Clearer Skin
Many people report improvements in skin clarity and complexion after reducing processed foods and increasing water intake.
Weight Management
While not the primary goal, many people find that clean eating naturally leads to a healthy weight as they become more attuned to their body’s actual nutritional needs.
How to Get Started
Start by taking small strategic steps. Don’t stop eating your chocolate treats and go straight to eating no treats at all. Your body will begin to crave the sugar, and eventually, you’ll give in, and you’ll have to start all over.
The trick is to have your body gradually make an easier transition which prevents burnout and rebound. Instead of eating a chocolate bar each night as a treat, replace it with two cubes of 70% or 80% dark chocolate and three days later go down to one cube, until you no longer crave that treat.
If you drink your morning coffee with sugar and creamer, you won’t enjoy it as much if you drink it straight up black. Gradually reduce the amount of milk and sugar, and within a few days, you may not want to drink coffee at all. Or you can replace the sugar and creamer with butter, for the healthier bullet-proof coffee.
Practical First Steps
Beyond the examples above, here are some concrete ways to begin your clean eating journey:
1. Start with your pantry
Take inventory of what’s in your kitchen and identify the most processed items. You don’t need to throw everything away at once, but begin using up these items without replacing them.
2. Shop the perimeter
Most grocery stores keep fresh, whole foods around the outer edges. Make it a habit to fill your cart primarily from these sections before venturing into the processed food aisles.
3. Meal prep
Having clean options ready when hunger strikes prevents impulsive choices. Set aside time each week to prepare some basics like chopped vegetables, cooked grains, or portioned proteins.
4. Find clean alternatives
For every processed food you enjoy, there’s likely a cleaner version. Love chips? Try making kale chips. Crave pasta? Try zucchini noodles or whole grain options.
5. Focus on adding, not subtracting
Instead of thinking about what you’re giving up, focus on adding more whole foods to your plate. As you fill up on nutrient-dense options, you’ll naturally have less room for processed choices.
The Sustainability Factor
Each change you make moves you closer to achieving your goals in a positive way. Your body will begin to notice changes to the foods you’re introducing and will love you for it.
Again, this is all about living a healthy, balanced lifestyle, not a quick-fix diet. You won’t see results overnight. Give it a month to ease in, and you’ll begin to see the benefits.
What makes clean eating stand the test of time when so many diets fail is its flexibility and focus on quality rather than restriction. The most successful clean eaters don’t aim for perfection—they aim for consistency. This might mean following the 80/20 rule (eating clean 80% of the time) or creating your own definition of what clean eating looks like for your life and circumstances.
Remember that clean eating should enhance your life, not complicate it. If you find yourself stressed about food choices or feeling socially isolated because of your eating habits, it might be time to reassess your approach. The healthiest relationship with food is one that nourishes both body and mind without creating unnecessary anxiety.
As you embark on this journey, be patient with yourself. Your taste preferences and habits have developed over a lifetime, and they won’t change overnight. Celebrate small victories, learn from setbacks, and remember that each meal is a fresh opportunity to make choices that support your wellbeing.
