What is Clean Eating?

Why you might want to put down the Rice-a-Roni and opt for foods without labels

While it may sound like another fad diet, “clean eating” is actually a nutrition philosophy that encourages people to be more aware of the foods they consume. The core principle is cutting out all processed foods like packaged and instant foods and filling up instead on whole, unadulterated foods such as vegetables, fruits, legumes and whole grains. Some clean eaters even cut out dairy and/or meat.

Why Go Clean?
Since it’s more a lifestyle approach than a regimented diet program, clean eating attracts people who want to clean up their diet without counting calories, fat, carbs or points. Of course, there’s often a weight-loss benefit— a 2010 study published in Food Nutrition Research shows a link between eating processed foods and obesity and lower energy levels.

What’s more, anecdotal evidence suggests that eating clean makes people feel healthier and more energetic, so they are less likely to go back to eating processed food.

Coming Clean?
So how can you “clean up” your diet? Start by reading food labels. If a label has a long list of ingredients you can’t pronounce, it’s probably heavily processed and unhealthy. Processed foods require multiple ingredients to make, and also to extend their shelf life—think: tomatoes are whole foods, ketchup is processed. Not all processed food is unhealthy. The American Dietetic Association has a spectrum where food falls from minimally processed—like bagged spinach—to heavily processed—like frozen chicken nuggets.

While eliminating heavily processed foods is important, it’s even more important to add whole, healthful foods to your diet. Learn more about the health benefits of whole grains, like brown rice, as compared to processed grains, like white rice. Cut out all refined sugars and opt for other sweeteners such as raw honey and stevia. And of course, include plenty of fresh fruits and vegetables with your meals. Make it a goal to eat a big salad every day.