Clean Eating: 5 Easy Ways To Start

You may have heard the expression "eat clean." But do you know what clean eating means?

Clean eating isn't about strict diets or deprivation; instead, it's a holistic approach that encourages the consumption of whole, unprocessed foods. Whether you're just beginning to explore the concept or looking to revitalize your eating habits, this guide is designed to be your compass on the journey to cleaner, more nourishing choices.

Learn about clean eating, and find 5 simple ways to get started on a clean eating diet to help improve your nutrition.

What Is A Clean Eating Diet?

Eating clean means eating food as close to its natural state as possible. Imagine whole foods like apples or carrots, whole grains and lean proteins – the real superheroes of a healthy diet. Clean eating is important because of this: The more natural our food, the more nutritious it is.

With clean eating, you're replacing processed meals and snacks with fresh, whole-food ingredients like vegetables, fruits, nuts, healthy fats and proteins.

Many of these "clean foods" are found in eating patterns such as the Mediterranean diet and Dietary Approaches to Stop Hypertension, or DASH diet. The American Heart Association recommended both in its 2021 scientific statement on dietary guidance. Both emphasize whole grains, plant-based or other healthy proteins from fish, seafood and lean meats, liquid plant oils and minimally processed foods. And they encourage minimal consumption of foods and beverages with added sugar and salt.

Research shows people who follow such heart-healthy eating patterns have a cardiovascular mortality rate up to 28% lower than those who don't.

How Do I Start Eating Clean?

Embarking on a clean eating journey doesn't have to be difficult. It's about making conscious choices to prioritize whole, unprocessed foods for the betterment of your health.

Clean eating doesn't mean a complete overhaul of your diet overnight. Start by making small, gradual changes. A gradual shift to healthier eating is more likely to stick and can reap long-lasting rewards, such as better heart health and a lower risk of dying from heart disease or stroke.

While starting clean eating may require some adjustments to your eating habits, the benefits far outweigh the perceived challenges. Here are 5 simple steps to start clean eating.

1. Shop The Produce Department

Fresh fruits, crisp vegetables and whole grains are cornerstones of a clean eating diet .

The more fruits and vegetables you eat, the better, so spend most of your grocery shopping time in the produce department.

By adding more whole vegetables and fruit to your diet, you will get needed fiber, vitamins, minerals, carbohydrates and even protein.

Frozen fruits and vegetables are also a great option for stocking up on healthy ingredients that are easy to prepare in a pinch, regardless of the season.

2. Read The Ingredient List

If you are buying any packaged foods, read the ingredient list located under the nutrition label. Processed foods can have added sugar, salt, fats and other additives that can impact your health.

The ingredients on a nutrition label listed in order of quantity. The ingredient used in the greatest amount is listed first, and the remaining ingredients are listed in descending order.

Be sure you can identify each ingredient and avoid long lists of chemical-sounding ingredients. If you can't pronounce one or more ingredients, consider putting it back on the shelf.

3. Eat At Home

Though some restaurants specialize in clean eating, most restaurant meals lack significant vegetable options and are loaded with salt, sugar and unhealthy fats. Cooking at home allows you to use whole foods and control all added ingredients.

This makes it easy to swap ingredients, such as incorporating whole grains and healthy fats to your recipes.

4. Drink Clean

What you drink is important, too. Avoid sodas, sports drinks, and anything else with added colors or sweeteners. Drink plenty of water to stay hydrated! Drink water - plain or infused with fruits for added sweetness - or enjoy tea.

5. Buy Organic Or Local

Choosing organic produce is a great way to eat clean. You also can buy local. Consider shopping at farmer's markets (there are even fall and winter markets locally), local butchers, etc. Knowing where your food comes from will help you make good dietary choices, and choosing organic options reduce your exposure to toxic pesticides and herbicides.

Can I Eat Clean Foods On A Budget?

Finding healthier foods may feel challenging if you live in neighborhoods with limited access to fresh fruits and vegetables or for families with limited budgets. Start with what you've got. For example, if fresh fruits and vegetables are too costly or in short supply, substitute with canned or frozen. The added sodium in some canned vegetables can be rinsed off.

If frozen meals are needed to make ends meet, choose those that come with a fruit or vegetable or prepare a vegetable on the side. Don't underestimate the nutritional value of frozen fruits and vegetables. They are often more affordable than fresh options and have a longer shelf life. Stock up on these for convenient and budget-friendly alternatives.

Preparing meals in batches and freeze portions for later. This can help you save both time and money, as buying ingredients in larger quantities often comes with a lower price per unit.

How Can I Make Clean Eating Work for Me?

Don’t think of eating clean as an all or nothing proposition. Rather, try to eat clean most of the time. Or consider an “eat clean” meal or day. Incorporate a few “eat clean” principles into your weekly meal plan and you'll see how easy it is to eat and feel better.

Clean eating is a journey anyone can embark upon. By making these simple changes, you're on your way to a healthier and a happier you.