6 Steps to Clean Eating

Lady holding an apple

You’ve probably heard the term “clean eating” on talk shows, spotted it on a magazine headline at the supermarket, or on a book cover. What exactly is clean eating and why is it good for you?

What is Clean Eating?

Clean eating is simply eating foods in their natural state or as close to it as possible. To eat clean, you need to shop clean and cook clean. Eating clean is not just another food fad. It’s a way of life.

It may take some time to adopt clean healthy choices so keep this acronym in mind: CLEAN stands for Choose fresh, Look locally, Eat mindfully, Avoid processed foods, Naturally balance your diet.

Benefits of Clean Eating

We know that eating a plant-based diet is healthy and can protect against a variety of conditions, such as type 2 diabetes, cardiovascular diseases, cancer, Alzheimer’s, and obesity.

6 Tips to Get Started

Fruit and vegetables

Replace fruit and veggie-flavored products with produce. Instead of applesauce or an apple toaster pastry, choose an apple. Corn tortilla chips? Think corn on the cob.

Balanced meals

Balancing lean protein and complex carbohydrates at each meal and snack will keep you feeling full longer and provide you with the fiber you need. For example, combine fruit and eggs and cheese, or try a whole-wheat tortilla with a fruit and nut butter spread.

Beverages

Do you reach for orange juice or an orange drink? An orange would be a better choice as you try to eliminate sugar-sweetened or artificially sweetened beverages.

Fat watch

Swap unsaturated and trans fats for monounsaturated and polyunsaturated fats. Limit fast food and fatty or fried cuts of meat. And check labels for hidden sources of fats.

Eat frequently

Your goal is to consume 200 to 400 calories per meal or snack and to eat six times a day—breakfast, snack, lunch, snack, dinner, and snack. Eating frequently keeps your metabolism burning calories all day long.

Exercise

Clean eaters are active. Your goal is to exercise five to six days a week. Exercise can help you reduce your sweet cravings and potentially live longer—men 1.3 years and women 1.5 years.

Clean Shopping

Start by shopping the perimeter of your grocery store where you’ll find fresh fruits, vegetables, dairy, meat, and fish. Some healthy choices, such as canned beans, nuts, and natural peanut butter can be found in the center aisles, however.

Clean Cooking

Clean cooking starts with having good resources for meal planning, recipes, and nutrition and shopping guides. Check out Clean Eating magazine and Cooking Light magazine.

At the Office and Restaurant

It’s possible to eat clean at the office or at a restaurant with a little planning. Unsalted rice cakes, raw/unsalted nuts, fruit, fresh veggies, and water-packed tuna are some foods to keep in your desk drawer. Before going to a restaurant, check the nutrition information. Order water, not soda. Get dressings or sauces on the side.

author name

Gabrielle Nichisti, RD, LDN

Gabrielle Nichisti, RD, LDN, is a registered dietitian with the Diabetes and Nutrition Center at Lancaster General Health.
Education: A graduate of the Pennsylvania State University, Nichisti values both education and counseling to connect with her patients. Passionate about leading an enjoyable, healthy lifestyle, Nichisti strives to help others overcome obesity, diabetes and heart disease.

Call: 717-544-5923

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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