We all can adopt habits of eating that may not be very beneficial for our health. Packaged and processed food may be a convenience, however, the long-term effects of eating unhealthy foods everyday can lead to nutrient deficiencies, gut imbalances and digestive issues, and chronic disease. Switching to a simple unprocessed food diet is foundational for life-long health and disease prevention.
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What is a Clean Eating Diet?
A Clean Eating Diet is a very simple and easy diet to follow. The focus is simply on unprocessed whole foods instead of packaged and processed foods. You use whole food ingredients to create your meals like whole grains, beans, fresh fruits and vegetables, meats, fish, nuts and seeds, natural sweeteners, and healthy oils like olive oil and avocado oil. There are no restrictions on any food groups. Just focus on the foods that feel good for your body.
Key Aspects of the Clean Eating Diet:
- Based on whole foods
- Eliminates processed foods
- Uses simple whole food ingredients
- Includes all whole food groups
- Rich in antioxidants
- A simple, foundational diet to get started on healthy eating
Who is the Clean Eating Diet for?
The Clean Eating Diet is for anyone wanting to move towards a healthier way of eating and not sure where to begin. This is a very sustainable, non-fad diet that gets you started on cooking all types of whole foods. Pack a quinoa and bean salad for your lunch instead of going out for lunch. Eat a breakfast full of whole food ingredients such as eggs, fruit and vegetable smoothies, yogurt, or homemade sausages instead of cereal or some other type of processed breakfast food. For dinner, instead of heating up frozen, packaged foods that may be high in sodium and unhealthy ingredients, you would create a simple homemade meal using fresh whole food ingredients. A Clean Eating Diet is a nutrient-dense diet filled with nourishing whole foods that can help prevent disease and give your body the nutrients it needs to function properly.
The Clean Eating Diet is beneficial for reducing your risk of:
- Nutrient deficiencies
- Cardiovascular disease
- High blood pressure
What can I eat on a Clean Eating Diet?
A cleaning eating diet focuses on simple, unprocessed ingredients that can be used to create a meal instead of using packaged foods. For example, instead of a boxed rice pilaf you would make your own rice pilaf using simple ingredients. Instead of eating a chocolate candy bar for a snack you would make a Trail Mix with a dark chocolate bar and other simple whole food ingredients. For breakfast, focus on eating simple, nourishing foods that will sustain you for the day. Start out with a Savory Cottage Cheese Breakfast Bowl or a make a batch of Hazelnut Banana Muffins on the weekend to have for a quick breakfast throughout the week. This homemade Cinnamon Spiced Granola is another great meal prep recipe. Use it throughout the week on top of a bowl of plain yogurt and fresh fruit for a quick breakfast! Dinner can be anything from Grilled Rosemary-Balsamic Steaks and Roasted Vegetables to a Bean and Vegetable Soup and a slice of sourdough bread!
Meal prep a few homemade salad dressing on the weekend to toss with salad greens, sliced raw veggies, cooked beans, or poached chicken breasts for quick lunches during the week. Try a simple Balsamic Vinaigrette, or a zesty Citrus-Garlic Dressing, or even a homemade Ranch Dressing! Don't for get about healthy snacks and desserts! On a Clean Eating Diet, enjoy treats made with nutrient-dense whole food ingredients. Natural sweeteners like dates, maple syrup, and coconut sugar contain vitamins and beneficial antioxidants too! This Applesauce-Olive Oil Spice Cake is a sweet treat made with nutrient-dense ingredients. Try this Salted Raw Chocolate Tart for a sweet, chocolatey holiday dessert! These Peanut Butter Monster Cookies are made with peanut butter instead of flour and make a great after school snack for your children!
How do I start a Clean Eating Diet?
- Sign up to become a member on this site.
- Choose Clean Eating Diet when setting up your user profile. Add any other food allergies you may have.
- Remove processed and packaged foods from your pantry, fridge, and freezer and stock your pantry with jars of whole grains (rice, quinoa, buckwheat, millet), dry beans, raw nuts and seeds, healthy oils like olive oil, coconut oil, and avocado oil, as well as natural sweeteners like coconut sugar and pure maple syrup.
- Begin building out your meal planning calendar with clean eating recipes, or create themed meal plans to save and use again and again.
- Create shopping lists from your meal plans to buy what you need.
- Start cooking and feel nourished from your homemade nutrient-dense meals! Join our Nourishing Meals Community Facebook Group to get notified with new recipes and more! Everyone is welcome.