How to Get Started on a Clean Eating Lifestyle

Clean eating is a diet philosophy centered on the belief that to achieve and sustain optimal health, eating foods in their natural state is best. This means prioritizing vegetables, fruit, whole grains, lean proteins and healthy fats while limiting saturated and trans fats as well as added sugars and chemicals found in processed food products.

While embracing this lifestyle may seem obvious, making changes can be more challenging if you have never been an eater of whole, nutritious foods. Therefore, start off gradually by making small modifications to your current diet and gradually adding in whole, nutritious foods.

Start clean eating by avoiding foods with long lists of unfamiliar ingredients that you cannot understand, such as artificial colors and flavors. Also read labels carefully so you can choose products which come as close as possible to their original form.

Limiting salt intake is another essential aspect of eating clean. This can be accomplished by selecting salty foods sparingly and adding variety into meals by seasoning with different varieties; generally speaking, most of your salt should come from natural sources, like sea water or fresh herbs and spices, rather than processed salt substitutes.

Fresh, organic produce is essential to any healthy eating diet. When selecting fresh, frozen or canned options, select those with minimal calories, sugar and sodium content.

Reducing added sugar intake by eating less candy, soda, ice cream and baked goods. Focus on replacing these treats with fruits and vegetables along with nutritious alternatives like yogurt (opt for plain), tomato sauce and cereal as snacks that contain less added sugar.

Consuming more plant-based food is one of the key elements of clean eating, as it reduces our dependency on animal products while mitigating environmental impacts associated with their production. Vegetables require less water and energy to produce than meat products and may help lower greenhouse gas emissions according to UNEP research.

Vegetarian diets have been found to save three times the water and 2.5 times more energy required to produce beef than do their non-vegan counterparts, thus having an enormously positive impact on our environment and helping stave off climate change.

Clean eating begins with choosing nutritious whole fruits and vegetables; they provide essential vitamins and minerals. Aim for five to nine servings daily depending on how active you are and your weight.

Many Americans consume too much sugar, increasing their risk of obesity and diabetes. Diabetics should limit themselves to no more than 6 teaspoons of added sugar daily.

While it is essential to consume less processed food and excessive salt, sugar, and fats, eating a well-rounded diet with all of the vitamins and minerals your body requires is also key for overall good health and feeling great. Incorporating more fruits and vegetables into your daily meals may improve both.