Leslie Massey
Clean eating is a lifestyle choice that focuses on consuming whole, natural, and unprocessed foods that are rich in nutrients. It involves eating more fruits, vegetables, natural sources of protein, and healthy fats, while limiting processed foods, added sugars, sodium, saturated fats, additives, preservatives, and fillers. Clean eating is not about restriction or deprivation but rather about making small changes and finding balance. It is a sustainable lifestyle that can improve overall health and well-being, providing the body with the vitamins, minerals, proteins, and healthy fats it needs to function optimally. This approach to nutrition can help individuals feel their best and make healthier food choices.
Characteristics and Values of Clean Eating for Beginners in Australia
| Characteristics | Values |
|---|---|
| Whole foods | Consume foods in their most natural form, including fruits, vegetables, grains, lean proteins, and healthy fats |
| Minimally processed foods | Choose foods with minimal processing and cooking, such as raw or minimally processed whole foods |
| High fibre | Include plenty of dietary fibre from whole foods, which aids in weight management and digestive health |
| Reduced sugar | Limit added sugars, choosing natural sweeteners like honey, pure maple syrup, or dates in moderation |
| Balanced approach | Focus on adding more nutritious whole foods instead of restricting; allow for flexibility and enjoyment |
| Natural ingredients | Select foods with recognisable ingredients, avoiding artificial sweeteners, additives, and preservatives |
| Local and seasonal | Prioritise locally sourced and seasonal plant-based foods, supporting sustainability and freshness |
| Weight management | Achieve a more balanced body weight by focusing on natural, satisfying foods that provide energy and nourishment |
| Improved health | Promote overall health and well-being by providing your body with essential vitamins, minerals, and nutrients |
| Gut health | Support the growth of good bacteria in the gut, aiding mental, hormonal, and digestive health |
| Blood sugar control | Stabilise blood sugar levels, preventing energy spikes and crashes associated with processed and sugary foods |
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What You'll Learn
Eat more whole foods
Eating clean is about consuming whole foods in their most natural form. This means eating more fruits and vegetables, natural sources of protein and healthy fats, and less processed foods with high levels of added sugar, sodium and additives. Whole foods are rich in essential nutrients, providing your body with the vitamins and minerals it needs to function at its best.
Whole foods are minimally processed or not processed at all, and ideally contain no additives or pesticides. They are high-quality foods that benefit your overall health. Examples of whole foods include fruits and vegetables, lean proteins such as fish, chicken, eggs, and low-fat dairy, whole grains such as oats, whole-wheat bread, barley and quinoa, and healthy fats such as olive oil, avocado, and fatty fish like salmon.
When choosing whole foods, opt for seasonal and locally sourced plant-based foods. If buying canned fruit, choose fruit packed in water or its own juice, rather than syrup. For peanut butter, choose brands with just two ingredients: peanuts and salt. For nuts, choose plain, raw, roasted or salted varieties, but avoid those with added sugars.
Start by adding more whole foods to your diet before eliminating processed foods. You can also start small by picking one meal a day to be 100% clean. For example, instead of a bag of chips, grab an apple with peanut butter. You can also swap out creamer in your coffee for whole milk, and if you like it sweet, add a tiny bit of pure maple syrup instead.
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Minimise processed foods
Minimising processed foods is a key aspect of clean eating. Processed foods are any foods that have been modified from their original fresh or whole state. This includes food that has been processed for safety, such as pasteurised milk, or to extend shelf life, increase nutrient content, or enhance flavour and texture. Processed foods are often high in sugar, salt, and additives, which can have adverse health effects.
In Australia, ultra-processed foods have consistently made up the majority of groceries purchased by households, particularly those with lower socioeconomic status. This includes mass-produced, heavily marketed foods that are ready-to-eat or heat and bear little resemblance to their original ingredients. Examples include some breakfast cereals, confectionery, reconstituted meat products, and sugar-sweetened beverages. The consumption of these ultra-processed foods has been linked to an increased risk of obesity and other non-communicable diseases in Australia.
To minimise processed foods, start by reading ingredient labels and looking for items with minimal processing and as few ingredients as possible. Choose whole foods that are consumed in their raw or natural state, such as fruits, vegetables, lean proteins, and healthy fats. Try to have a vegetable with every meal and opt for natural sweeteners like honey, pure maple syrup, coconut sugar, and dates.
Instead of reaching for processed snacks, grab a handful of raw nuts or an apple with peanut butter. If you usually add sugar to your coffee, switch to whole milk and, if needed, add a tiny bit of pure maple syrup. It's important to note that clean eating is not about restriction or completely avoiding certain foods. It's about making gradual changes and adding more whole, minimally processed foods to your diet.
By minimising processed foods, you'll increase your intake of essential nutrients and dietary fibre, which can lead to improved digestive health and stabilised blood sugar levels. This approach to clean eating will help you feel more energised and satisfied while improving your overall health and balancing your body weight.
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Focus on natural ingredients
Clean eating is about consuming foods in their most natural form. This means opting for whole foods, which are minimally processed and packed with nutrients. Whole foods are rich in dietary fibre and essential nutrients, providing your body with the vitamins and minerals it needs to function at its best.
Whole foods include fruits, vegetables, natural sources of protein and healthy fats. When choosing fruits and vegetables, opt for fresh, seasonal and locally sourced produce. Frozen fruits and vegetables are also a great option, and if you're buying canned, look for options packed in water or fruit juice instead of sugary syrup.
Natural sources of protein include fish, chicken, turkey, eggs, and plain Greek yoghurt. When it comes to dairy, opt for low-fat or full-fat/whole milk products, as they are closer to their natural state and contain more key nutrients.
Whole grains are also an important part of a clean eating diet. Examples include oats, whole-wheat bread, barley, quinoa, and brown rice. These foods are high in fibre and provide your body with essential nutrients.
Finally, when it comes to sweeteners, opt for natural and unrefined options like honey, pure maple syrup, coconut sugar, and dates. Enjoy these in moderation as part of a balanced diet.
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Understand food labels
Understanding food labels is an important part of clean eating. Clean eating is about eating whole, minimally processed foods and reducing your intake of processed and refined foods. Processed and refined foods are often loaded with added ingredients like artificial sweeteners, additives, and preservatives.
When reading food labels, look for products with as few ingredients as possible. Ask yourself: can I pronounce these ingredients? Can I buy them at the store? Are there any added sugars, sodium or saturated fats? The fewer the ingredients, the less processed the food is likely to be. Clean eating prioritises whole foods in their most natural form, so opt for foods without a label or with a clean label.
When choosing peanut butter, for example, opt for brands with just two ingredients: peanuts and salt. For honey, choose natural and unrefined options. Enjoy in moderation. For yoghurt, choose plain Greek yoghurt over flavoured varieties, which are often loaded with added sugars. For grains, opt for whole grains like oats, whole-wheat bread, barley, and quinoa. These are grains in their original, high-fibre form.
When it comes to fruits, opt for fresh or plain frozen fruit. If you choose canned fruit, look for options canned in water or fruit juice instead of sugary syrup. For nuts and seeds, choose plain, raw, roasted, or salted varieties, but skip those with added sugars, like honey. For proteins, opt for natural sources like fish, chicken, turkey, eggs, and low-fat Greek yoghurt.
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Balance your body weight
Clean eating is a great way to balance your body weight and improve your overall health. It is not a diet but a lifestyle centred on simplifying your diet and making small changes to create a positive impact. Clean eating is about eating whole, real, nutrient-dense foods that are minimally processed and as close to their natural state as possible. It involves consuming more fruits, vegetables, whole grains, lean proteins, healthy fats, and legumes, while limiting processed foods, added sugars, sodium, saturated fats, and artificial ingredients. Here are some tips to help you balance your body weight through clean eating:
- Start small and gradual: Begin by picking one meal a day to be 100% clean. Gradually add more whole foods to your diet and reduce your intake of processed foods. This approach is more sustainable and allows your body and mind to adjust.
- Focus on whole, minimally processed foods: Choose foods with minimal processing and short ingredient lists. Opt for whole grains like oats, whole-wheat bread, barley, and quinoa. Include plenty of fruits and vegetables, preferably fresh or frozen without added sugars.
- Increase your fibre and protein intake: Fibre-rich foods help with digestion and include legumes, beans, and whole grains. Lean proteins such as fish, chicken, turkey, eggs, and low-fat dairy provide essential amino acids.
- Read ingredient labels: Become an informed shopper by reading ingredient labels. Choose foods with recognisable ingredients and minimal processing. Avoid products with artificial sweeteners, additives, and preservatives.
- Prepare and plan your meals: A little meal prep and planning can go a long way. Prepare meals in advance, batch cook, and store them in the fridge or freezer. This helps you stick to your clean eating goals and makes healthy eating more convenient.
- Listen to your body: Clean eating is about finding balance and figuring out what works best for your body. Listen to your hunger cues and fullness signals. Enjoy the foods you love in moderation and make choices that align with your lifestyle and wellness goals.
Remember, clean eating is a journey, and it's not about perfection. It's about making gradual changes, listening to your body, and incorporating more whole, nutritious foods into your diet to support your overall health and balance your body weight.
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Frequently asked questions
Clean eating is a lifestyle choice that focuses on eating more fresh, whole, and unprocessed foods, as well as foods with high nutritional value. It involves eating foods that are minimally processed and consuming less food with added ingredients like artificial sweeteners, additives, preservatives, and fillers.
Clean eating is about consuming whole foods in their most natural form. This includes fruits, vegetables, natural sources of protein and healthy fats. It is recommended to eat seasonal and locally sourced plant-based foods. Some examples of clean foods are:
- Vegetables, including starchy veggies like potatoes, corn, or squash.
- Fruits, preferably fresh, but plain frozen fruit is also a good option.
- Whole grains, such as oats, whole-wheat bread, barley and quinoa.
- Lean proteins, such as chicken, turkey, fish, eggs, and low-fat Greek yoghurt.
Start by reading the ingredient labels of the food you have and notice the number of ingredients and what they are. Choose foods with as few ingredients on the label as possible, or with no label at all. You can start by picking one meal a day to be 100% clean and gradually add more whole foods into your diet.
