How to start clean eating?

Clean eating is a term which is very popular in the nutrition and health community. It includes following a diet which focuses on whole and fresh foods. You have to minimise the intake of processed food items and choose foods that are closer to their natural form. Thus clean eating is about eating foods that are rich in naturally occurring nutrients and are minimally processed. There are a few general guidelines that you can follow to start eating clean:

• Eat more fruits and vegetables: They are loaded with minerals, fibre and plant compounds that protect our cells from the free radical damage and help to fight inflammation. Try to include more salads to your diet and include a minimum of 3 different vegetables on a daily basis.
• Limit processed food items: These foods are very far from their natural form and lose most of their fibre content along the process. They have high amounts of ingredients like preservatives, chemicals and sugar which are linked with increased risk of heart diseases, inflammation and many other health-related issues.
• Focus on reading nutrition labels: This will help you in staying away from added sugars, unhealthy fats, preservatives or any other questionable ingredient in your diet.
• Say no to refined carbs: They have very little nutritional value and are highly processed foods. Their consumption is linked to insulin resistance, fatty liver, obesity and inflammation. Stay away from ready to eat white bread, cereals or any other refined carbs and focus on choosing whole grains.
• Avoid vegetable oils: They are highly processed and produced via chemical extraction. They contain very high amounts of omega 6 fatty acids which are linked to increased inflammation. Opt for minimally processed fats and oils like nuts, seeds, olive oil, etc.

In conclusion, clean eating starts with eating nutritious, fresh and minimally processed food items. Try to avoid anything which comes in a packet and choose nutrient-dense foods like fruits, vegetables, nuts, seeds etc. Limit your intake of alcohol and added sugar in any form when trying to follow a clean eating pattern as they are linked with several health conditions. This way of eating will definitely help you boost your overall health and fitness.

Reference :

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• Phan, M., Paterson, J., Bucknall, M., & Arcot, J. (2018). Interactions between phytochemicals from fruits and vegetables: Effects on bioactivities and bioavailability. Critical reviews in food science and nutrition, 58(8), 1310–1329. https://doi.org/10.1080/10408398.2016.1254595