Food to eat and avoid

The term “clean eating” has become very popular in the health community, but the term that should mean eating whole foods is now associated with food shaming.

To keep things simple, focus less on using trending terms and more on making small changes like eating minimally processed foods.

Doing so does not have to include emptying your kitchen cabinets and starting from scratch but rather adding more fruits, vegetables, and nutrient-dense foods to your plate.

What is clean eating?

Clean eating does not have anything to do with food being clean or dirty.

It simply involves choosing minimally processed, real foods that provide maximal nutritional benefits.

The idea is to consume foods that are as close to their natural state as possible.

Additionally, eating foods that are grown more environmentally conscious is a part of the concept of clean eating.

However, when making decisions about food, nutrition, and health, try focusing primarily on what’s practical and doable for you.

Also, it may be easier to start by doing one small thing at a time, which can be less overwhelming.

Here are 11 tips to try when choosing to eat more healthfully.

1. Eat more vegetables and fruits

Vegetables and fruits are undeniably rich in nutrients.

They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage

In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease.

Fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.

Choosing organic produce can help you reduce pesticide exposure, potentially boosting your health. Regardless, eating more fruits and vegetables, whether it be organic or conventional, is beneficial for your health when compared to eating them in limited quantities.

Here are some easy ways to incorporate more fruits and vegetables into your diet:

• Make your salads as colorful as possible, including at least three different vegetables in addition to greens.
• Add fruits such as apples, strawberries, watermelon, grapes, or tangerines to your salad.
• Top your oatmeal, cereal, or yogurt with berries, bananas, or plums.
• Wash and chop veggies, toss them with olive oil and herbs, and place them in a container in your refrigerator for easy access.
• Add spinach, kale, collards, or squash to your soups and stews.
• Choose frozen or canned versions when cooking as they can be more affordable and make meal prep easier.

2. Limit processed foods

Ultra-processed foods have been linked to an increased risk of heart issues, so try to limit their consumption. These foods can contain added sugar, artificial colors, stabilizers, or preservatives. Examples include salty snacks like chips, packaged cookies, and fast food, which may have undergone chemical and physical processes .

Most processed items have lost some of their fiber and nutrients but gained added sugars, sodium, and other ingredients meant to preserve them and make them taste more appealing.

When reading labels, look for items with the least amount of added ingredients — especially ones that you don’t recognize. That includes items tagged “natural,” because even though the Food and Drug Administration (FDA) states that the term should mean nothing artificial or synthetic has been included or added to a food that wouldn’t normally be expected, that doesn’t include food production methods such as the use of pesticides.

Furthermore, the FDA doesn’t consider the term “natural” when describing nutritional or health benefits.

3. Read labels

Although the idea behind clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat.

However, it’s important to read labels to make sure there aren’t any preservatives, added sugars, or unhealthy fats.

For instance, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature. Check the label and when you can, choose unsalted.

Additionally, prewashed salad mixes can save time but pay attention to the salad dressings some may include. Those could be high in salt, added sugars, and preservatives. If choosing to mix in the included salad dressing, consider using a quarter of to half the packet instead. Plus, keep them refrigerated and eat by the date listed.

4. Limit refined carbs

Refined carbs are highly processed foods that tend to be low in nutrients.

Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver, and obesity.

In contrast, whole grains — which provide more nutrients and fiber — may reduce inflammation and promote better gut health.

In one study involving 2,834 people, those who consumed mostly whole grains were less likely to have excess belly fat than those who focused on refined grains.

If you eat grains, choose the least processed kinds, such as sprouted grain bread and steel-cut oats. Limit consumption of ready-to-eat cereals, white bread, and other refined carbs.

5. Choose oils and spreads wisely

Vegetable oils and margarine don’t meet the criteria for the original intent of clean eating.

For starters, they’re produced via chemical extraction, making them highly processed.

Some oils like soybean and corn oil contain high levels of the omega-6 fatty acid linoleic acid (LA), which is an essential fatty acid. Some studies suggest that consuming too much linoleic acid and not enough of the omega-3 fatty acid alpha-linolenic acid (ALA), another essential fatty acid, could increase the risk of inflammation and obesity.

While artificial trans fats have been banned in the United States and other countries, some margarine products and spreads may still contain small amounts. Plus, the FDA allows food manufacturers to list trans fats as 0 grams if the product contains less than 0.5 grams trans fat per serving.

Although limiting vegetable oils and spreads may offer some benefits, eating a moderate amount of healthy fats is essential. These include avocado, walnuts, and fatty fish, rich in omega-3s.

Furthermore, olive oil can be a good substitute as it offers health benefits such as helping to reduce inflammation.

6. Reduce your intake of added sugars

Limiting added sugar in your diet is vital. However, it’s common and found in foods you might not have thought of, such as sauces and condiments, so be sure to carefully review food labels to help in reducing your intake.

Both table sugar and high fructose corn syrup are high in fructose.

Studies suggest that this compound may play a role in obesity, diabetes, fatty liver, and certain types of cancer, among other health problems.

However, if you have diabetes, metabolic syndrome, or similar health issues, you should speak with your doctor about alternate sweeteners.

Moreover, even natural sugar sources may contribute very little nutritional value.

7. Limit alcohol consumption

Alcohol is made by adding yeast to crushed grains, fruits, or vegetables and allowing the mixture to ferment.

Moderate intakes of certain types of alcohol — particularly wine — may boost your heart health.

However, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders, obesity, and excess belly fat.

Ultimately, regardless of the diet plan you may follow, it is always important to consume alcohol in moderation.

8. Substitute vegetables in recipes

You can boost your health by replacing refined grains with veggies in recipes.

For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust.

What’s more, spaghetti squash is a natural replacement for pasta because it separates into long, thin strands after cooking. Zucchini makes great noodles as well.

9. Avoid packaged snack foods

Try to steer clear of packaged snack foods whenever you can.

Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other low-nutrient ingredients.

These ultra-processed foods provide little nutritional value.

To avoid grabbing these items when you get hungry between meals, plan for these moments by having nutrient-rich snacks on hand.

Good options include nuts, vegetables, and fruits. Not only are these foods rich in nutrients, but they’re also tasty and may help protect against disease

10. Make water your primary beverage

Water is the most natural beverage you can drink.

It does not contain additives, sugars, artificial sweeteners, or other questionable ingredients. Although in some areas, you may have to use bottled water, filter or boil it before consumption.

Water can keep you hydrated and may also help you achieve a moderate weight.

By contrast, sugar-sweetened beverages have been linked to type 2 diabetes, obesity, and other diseases. What’s more, excess consumption of fruit juice is linked to many of the same problems as many labeled fruit cocktail that contain a lot of added sugars.

Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake.

Additionally, you can add sliced fruit or the juice of a lemon or lime to naturally add flavor to water.