Clean eating is all about eating natural and whole food. The aim is to eat as much unprocessed food as possible and to minimize eating industrially produced food. Avoid compound foods with flavor enhancers other additives. Instead, choose simple, natural foods like quinoa, brown rice, or edamame.Jump to Recipe
Clean Eating: A simple Concept with a Big Impact
The concept of “Clean Eating” comes from the USA and was developed by Tosca Reno. In her bestseller, The Eat-Clean Diet Recharged!: Lasting Fat Loss That’s Better than Ever, Reno presents her nutritional concept.
Reno, a nutritionist, and motivational trainer struggled with her own weight and developed the clean eating concept because dieting did not help her. The concept is simple: you need lots of exercise and a healthy diet with fresh, unprocessed food. According to Reno, artificial additives in food are the worst for the body. So ban them from the kitchen as much as possible during clean eating. Instead, cook fresh food with untreated ingredients, aka “clean”.
Cornerstones of Clean Eating
- Start your day with a healthy breakfast, ideally half an hour after getting up.
- Eat five to six small meals a day to keep blood sugar levels constant and avoid cravings.
- Pay special attention to your natural hunger. Only eat when you’re really hungry.
- Meals should be a mixture of complex carbohydrates (contained in whole grain products or vegetables) and low-fat, protein-rich foods such as lean meat or low-fat natural yogurt.
- Avoid processed foods and artificial additives such as sweeteners, preservatives, and flavor enhancers. Avoid added sugars!
- Incorporate whole grain products such as whole grain bread, pasta, and natural rice. Avoid white flour products.
- Use sugar and salt sparingly. Mineral salts or sea salt is a better choice than processed table salt.
- Eat plenty of fresh vegetables and fruit, and serve them with every meal.
- Choose Healthy fats and oils such as flaxseed oil, extra virgin olive oil over alternatives like butter and lard, which contain more saturated fats. Avocados are also fats that are good for you!
- Limit meat consumption to 2-3 meals per week. Clean eating can, of course, also be carried out in the vegetarian or vegan variant.
- Avoid alcohol as much as possible, if not entirely. If you want a drink, red wine is a cleaner choice than a sugary cocktail.
- Drink two to three liters of water daily (about 100 ounces).
Clean Eating: Back to Basics
Clean eating is the original diet. Many of the recommendations might seem like common sense. On the whole, it corresponds to the usual nutritional recommendations. To get the most out of the clean eating lifestyle, eat lots of fresh vegetables, fruits, and whole-grain products. Limit salt, sugar, and unprocessed foods when possible. If you are also concerned about calorie intake, keep in mind that these whole foods will typically be lower in calories than processed foods. Here is a roasted sweet potato recipe that fits all the clean eating criteria!
Roasted Sweet Potatoes
- 3 large sweet potatoes
- 2 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp ground cumin
- 1/2 tsp paprika
- 1/4 tsp thyme
- 1/2 tsp salt
- 1/4 tsp pepper
Roasted Sweet Potatoes
- Preheat oven to 425 degrees Fahrenheit.
- Wash, peel, and then cut sweet potatoes into 1/2 inch cubes.
- Place potatoes on large sheet pan.
- Toss potatoes in olive oil and seasoning.
- Roast potatoes in oven for 26-35 minutes, flipping potatoes every 10 minutes.
Clean Eating is, therefore, a great long-term dietary lifestyle. It can help lower risks for lifestyle-related disease, and promote weight loss. If you’ve previously been subsisting on processed foods, you’ll notice more significant health improvements than you would if you’ve otherwise been fairly healthy.
So how clean is your food? How do you manage to bring healthy food to the table for your family in everyday life? Speak about it in the comments or on FamilyApp.