What is Clean Eating?

Clean eating is a dietary approach focused on consuming whole, minimally processed foods in their most natural state. It emphasizes fresh fruits, vegetables, lean proteins, whole grains, and healthy fats while avoiding refined sugars, artificial additives, and heavily processed foods. The goal is to nourish the body with nutrient-dense ingredients that support overall health and well-being.

At the core of clean eating is an emphasis on quality ingredients. This means choosing organic and locally sourced produce when possible, opting for grass-fed or wild-caught proteins, and incorporating unrefined whole grains like quinoa, brown rice, and oats. Processed foods with long ingredient lists, preservatives, and artificial flavors are minimized or eliminated.

Hydration is also a key component, with water being the preferred beverage over sugary drinks. Cooking at home is encouraged to have control over ingredients and preparation methods. Additionally, clean eating promotes balance rather than restriction, allowing for natural, wholesome indulgences like dark chocolate or homemade treats.

This lifestyle is not a rigid diet but rather a sustainable way of eating that prioritizes health, energy, and mindful consumption. It aligns with a holistic approach to wellness, benefiting digestion, weight management, and long-term vitality.

How Can I Practice Clean Eating?

Here are 11 tips for clean eating to help you adopt a healthier, more natural diet:

1. Eat Whole, Unprocessed Foods – Focus on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid heavily processed or packaged foods with artificial ingredients.

2. Read Ingredient Labels – Choose foods with minimal, recognizable ingredients. If you can’t pronounce it or don’t know what it is, it's best to avoid it.

3. Cook at Home – Preparing meals from scratch gives you control over ingredients, portions, and cooking methods, ensuring your food stays clean and nutritious. We love travel and dining at restaurants and clean eating while traveling or dining out can be challenging, but with some mindful choices, you can stay on track without sacrificing enjoyment. Here are some tips:

When Traveling:

1. Pack Healthy Snacks – Bring nuts, seeds, dried fruit, or homemade trail mix to avoid processed airport or gas station food.

2. Stay Hydrated – Drink plenty of water to avoid mistaking thirst for hunger and to help with digestion.

3. Research Restaurants – Look up menus in advance to find places that offer fresh, whole-food options. Farm to table and plant based restaurants are a movement so you can usually find great options wherever you go.

4. Watch Portion Sizes – Restaurant portions can be large, so share a meal or ask for a half portion if possible.

When Eating Out:

1. Ask for Customizations – Request dressings and sauces on the side, opt for whole grains, and swap fried foods for steamed or grilled options.

2. Prioritize Whole Ingredients – Choose meals with fresh vegetables, lean proteins, and healthy fats instead of processed carbs.

3. Be Mindful of Hidden Additives – Avoid heavily processed foods like creamy sauces, sugary marinades, and refined oils.

4. Balance Indulgences – If you want to try a local specialty, balance it with a clean meal earlier in the day to maintain a healthy approach.

4. Choose High-Quality Proteins – Opt for grass-fed meats, free-range poultry, wild-caught fish, and plant-based proteins like legumes, nuts, and seeds. Wild-caught fish is best for the environment because it supports natural ecosystems and avoids the harmful impacts of overfarming, such as habitat destruction and excessive antibiotic use in fish farms. Wild-caught fish is best for health because it contains higher levels of omega-3 fatty acids and fewer contaminants like antibiotics and artificial dyes compared to farmed fish. When it comes to eating meat, small, sustainable farms are best for the environment because they use ethical grazing practices, reduce pollution, and promote biodiversity, unlike industrial farming, which contributes to deforestation and greenhouse gas emissions. Small, sustainable farms are best for health because they produce beef and poultry without hormones, excessive antibiotics, or unnatural feed, resulting in more nutrient-dense, high-quality meat.

5. Limit Refined Sugars and Eliminate Artificial Sweeteners –Refined sugar spikes blood sugar levels, contributes to inflammation, and increases the risk of obesity, diabetes, and heart disease. Artificial sweeteners can disrupt gut health, increase sugar cravings, and may be linked to metabolic issues and long-term health risks. Use natural sweeteners like honey, maple syrup, or fresh fruit instead of white sugar or artificial alternatives.

6. Prioritize Healthy Fats – Incorporate good fats from avocados, nuts, seeds, olive oil, and fatty fish while avoiding trans fats and highly processed oils.
Types of Healthy Fats:

1. Monounsaturated Fats (MUFA) – Help lower bad cholesterol and reduce heart disease risk.

   • Found in: Avocados, olive oil, nuts (almonds, cashews, peanuts), and seeds.

2. Polyunsaturated Fats (PUFA) – Essential fats that the body can’t produce on its own. Includes omega-3 and omega-6 fatty acids.

   • Omega-3s: Found in fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts.

   • Omega-6s: Found in sunflower seeds, walnuts, soybean oil (but best consumed in moderation).

3. Healthy Saturated Fats – Can be beneficial in moderation.

   • Found in: Coconut oil, grass-fed butter, dark chocolate, dairy, and pasture-raised meats.

Fats to Avoid:

• Trans Fats (found in margarine, fried foods, processed snacks).

• Highly Processed Vegetable Oils (such as soybean, canola, and corn oil, especially when refined).

7. Stay Hydrated – Drink plenty of water, matcha, and herbal teas instead of sugary sodas or artificially flavored drinks. For health and hydration try unique apple cider vinegar tonics like this ACV Detox Spritz.

8. Buy Organic When Possible – Reduce exposure to pesticides and chemicals by choosing organic, non-GMO, and locally sourced foods. Practice washing fruits and vegetables with distilled vinegar and water to remove pesticides, bacteria, and mold.

9. Practice Mindful Eating – Eat slowly, savor your meals, and listen to your hunger cues to avoid overeating.

10. Plan and Prep Meals – Stock your kitchen with clean ingredients and prepare meals in advance to make healthy choices easier throughout the week. Pre-washing fruits and slicing vegetables like carrots and cucumbers in advance makes healthy snacking convenient and encourages better food choices. Having ready-to-eat produce in the fridge saves time, reduces meal prep stress, and ensures you always have fresh, nutrient-dense options on hand.

11. Indulging in treats can still be part of clean eating when you choose wholesome, nutrient-rich options. Dark chocolate (70% cacao or higher) is a great choice, packed with antioxidants and healthy fats, especially when paired with nuts, seeds, or dried fruit. Dark chocolate bark with strawberries, pomegranates, and almonds offers natural sweetness, crunch, and a boost of vitamins. Plant-based puddings made with coconut or almond milk, sweetened with dates or maple syrup, provide a creamy, satisfying dessert without refined sugar. These mindful indulgences allow you to enjoy treats while staying aligned with a clean, nourishing lifestyle.