10 Healthy or Clean Eating Lifestyles to make you Healthier and Stronger

May 22, 2022August 4, 2023 Editor

Clean eating diets are a trend that is gaining popularity these days. Its noting to do with hygiene or clean culinary habits, for e.g., washing hands or/and foods before eating etc.

What is vouches on is replacing unhealthy foods (processed or junk) with whole and fresh alternatives.

Processed foods, though last longer or taste better, often losses much of their nutritional value. Plus contain additives bestowing negative impact on your health with regular consumption.

What is clean eating lifestyle?

The idea of setting a lifestyle to consume foods in their natural state and avoid processed alternatives.

Sometimes it can imply choosing minimally processed that provide maximal nutritional benefits. Foods that are grown more environmentally (with organic manure possibly) and consuming them falls in the concept of clean eating.

Who started clean eating lifestyle?

Bestselling author and fitness model Tosca Reno in 2007 published the Eat-Clean Diet Book that brought this lifestyle popular.

While the knowledge of eating whole foods for a healthy living was certainly not new, but the information on the “eat-clean” diet detailed in the book took shape for a bodybuilding competition. This led to popularity of the book and the author went on to publish ten more titles in the Eat-Clean series.

However, while making dietary, nutrition, and health decisions, consider concentrating on what is realistic and attainable for you. Easier said than done, starting with one small thing at a time, can go long way and will be less overwhelming.

Here are 10 clean eating tips for a healthy lifestyle.

1. Eat plenty of fruits and vegetables as a part of your diet

Fruits and vegetables are rich in nutrients loaded with vitamins, minerals, plant compounds, dietary fibre. Consuming them help fight inflammation and protect your tissues and cells from damage (Source).

Fresh fruits as well as some vegetables are ideal for clean eating, as most can be eaten raw immediately after plucking and washing.

These are studies established that high intake of fruit and vegetable reduces risk of heart ailments as well as illnesses like cancer ( Source, Source, Source, Source).

Choosing organically produced fruits and vegetables can potentially boost your health as they have reduced chemical fertilizers and pesticides exposure. Nevertheless, eating more fruits and vegetables, be organic or conventional, is beneficial when compared to less or not eating them. (Source).

Some easy ways to include more vegetables and fruits into your diet:

• Add berries, bananas, or plums to your porridge, oat meals, cereal, or yoghurt.

• Wash and cut your vegetables, then combine them with olive oil and herbs in a jar in your refrigerator for convenient access.

• In addition to greens, make your salads as colourful as possible by using at least three different veggies.

• Toss your salad with fruits like apples, strawberries, melons, grapes, or tangerines.

• Incorporate spinach, kale, collards, or squash into soups and stews.

• When cooking, use frozen or canned varieties because they are less expensive and make meal preparation easier.

2. Limit intake of processed foods

Try limiting consumption of ultra-processed foods, which have been linked to high risk of heart and stomach problems. These foods may include artificial colours, stabilisers, or preservatives, as well as additional sugar. Salty snacks like chips, packaged cookies, and fast food are examples of foods that may have gone through chemical and physical procedures. (Source).

Most processed items lose their fibre and vital nutrients. But adds on sugars, sodium, and other chemical ingredients to preserve them and appealing to taste buds (Source).

When reading labels (we will come to that later), look for added ingredients — especially ones that you don’t know. That includes “natural” tag on foods that even the Food and Drug Administration (FDA) stipulates that the term should signify nothing artificial, or synthetic has been inserted or added to a food that would not typically be anticipated, it does not cover food production practises such as pesticide usage.

This gets scarier, when describing nutritional or health advantages, the FDA does not consider the phrase “natural.” (Source).

3. Substitute regular meals with more vegetables in recipes

It goes without saying that you can boost your health by substituting refined grains with veggies in recipes. In other words, swapping pasta, rice, and other refined grains with vegetables while eating clean increases the nutritional content of your meal.

For example, spaghetti squash can be split into long, thin strands after cooking, is a natural substitute for pasta. Zucchini also makes excellent noodles.

4. Reduce your intake of added sugars

Natural sugar contributes very little nutritional value. On top of that added sugar can act as a killer in long run.

So, it is critical to limit additional sugar in your diet. However, it is prevalent and can be present in items you may not have thought about, such as sauces and condiments, so read product labels carefully to help you reduce your consumption.

Table sugar and high fructose corn syrup both contain a lot of fructose. According to research, this molecule may be involved in obesity, diabetes, fatty liver, and some forms of cancer, among other health issues. (Source, Source, Source, Source, Source, Source, Source, Source).

5. Always read labels before making a purchase

Although the concept of clean eating is built on whole, fresh foods, packaged nuts, veggies, and meat can too be incorporated. However, it is critical to examine labels to ensure that no preservatives, added sugars, or unhealthy fats are present.

Many nuts, for example, are roasted in vegetable oil, which might expose them to heat damage. It’s better to consume raw nuts, or to roast them yourself at a moderate temperature. When in doubt, select unsalted. Prewashed salad mixes can also save time, but be aware of the salad dressings that may be included. These might include a lot of salt, sugar, and preservatives. Consider using a whisk if you want to blend in the salad dressing.

Prewashed salad mixes can also save time but be aware of the salad dressings that some may include during preparation. These might include a lot of salt, sugar, and preservatives. If you want to use the salad dressing that comes with the package, use a quarter to half of the packet instead. Also, keep them refrigerated and eat them before the expiration date.

6. Try limiting refined carbs in your daily

Highly processed foods like refined carbs are low in nutrients.

Refined carb consumption can lead to inflammation, insulin resistance, fatty liver, and obesity as suggested by many research.(Source, Source, Source).

Whole grains on the contrary provides more nutrients and dietary fibre — promote better gut health and may reduce inflammation ( Source, Source).

A research that included 2,834 people, states that those who consume mostly whole grains were less likely to have excess belly fat than those who ate refined grains (Source).

Choose the least processed grains, such as sprouted grain bread and steel-cut oats, if you eat grains. Limit your intake of instant cereals, white bread, and other processed carbohydrates.

7. Avoid packaged snack foods

When at all possible, stay away from packaged snack items. Refined grains, sugar, vegetable oils, and other low-nutrient components are common in crackers, granola bars, muffins, and other snack foods. These ultra-processed meals are nutritionally devoid.

Nuts, veggies, and fruits are all good alternate choices. These foods are not only high in nutrients, but they’re also delicious and may help prevent disease (Source, Source, Source).

So, avoid grabbing packed snacks when you get hungry between meals. Rather search for nutrient-rich nuts or an apple if possible.

8. Choose oils and spreads wisely

Vegetable oils and margarine do not satisfy the fundamental goal of clean eating. For starters, they are highly processed because they are manufactured by chemical extraction.

Some oils, such as soybean and maize oil, include significant quantities of the important omega-6 fatty acid linoleic acid (LA). According to some research, eating too much linoleic acid and not enough omega-3 fatty acid alpha-linolenic acid (ALA), another important fatty acid, may raise the risk of inflammation and obesity. (Source, Source).

While artificial trans fats have been banned and outlawed in the United States and other countries, tiny quantities may still be found in some margarine and spreads. Furthermore, the FDA allows food producers to label trans fats as 0 g if the product contains less than 0.5 g trans-fat per serving (Source, Source).

While decreasing your intake of vegetable oils and spreads may provide some benefits, eating a balanced quantity of good fats is crucial. Avocado, walnuts, and omega-3-rich fatty fish are examples.

Besides, olive oil might be an excellent option because it has health advantages such as reducing inflammation.

9. Stop or limit alcohol consumption

Alcohol is produced by fermenting crushed grains, fruits, or vegetables with yeast. Reasonable use of some forms of alcohol, notably wine, may benefit your heart health. (Source).

It has been demonstrated that excessive alcohol use gives way to inflammation and may lead to a variety of health issues such as liver disease, digestive difficulties, obesity, and extra belly fat. ( Source, Source, Source, Source).

10. Drink plenty of water and avoid sugary soft drinks

Water is the purest and most natural beverage available. It is free of chemicals, sugars, artificial sweeteners, and other potentially harmful substances.

Although you may have to buy bottled water, filter it, or boil it before drinking it in some locations. Water may help you stay hydrated while also helping you maintain a healthy weight. (Source).

Sugar-sweetened drinks, on the other hand, have been related to type 2 diabetes, obesity, and other illnesses. Furthermore, excessive fruit juice intake is connected to many of the same issues as many fruit cocktails that have a lot of added sugars. (Source, Source).

Unsweetened team and coffee are other terrific options that have various health advantages, however caffeine sensitive persons should limit their intake. You may also organically flavour water by adding sliced fruit or the juice of a lemon or lime. It will be difficult to fully eliminate sugar from your diet. Sugar is present in almost every sugary, processed snack product on the market. When you’re craving something sweet, though, seek for fruit rather than candies or sweets.