Clean eating has caught the fancy of many in recent times, especially those who are health conscious. Though there are no specific rules, clean eating gives importance to eating natural foods, avoiding processed sugars and foods, and consuming locally grown vegetables and fruits. 
In a nutshell, the clean eating diet usually comprises home-cooked food, whole ingredients, and non-processed foods without additives, colors, and sugars.
If you are planning to opt for clean eating, be mindful of these golden rules:
Say No To Packaged, Processed Foods:
1) Avoid foods that come processed and packed in bags, and boxes and are loaded with preservatives, sweeteners, and food colouring.
2) Refined sugars are a strict no-no. Do not make a place for bakery-made cookies, breads, jams, pasta sauces, or branded salad dressings in your kitchen as they come with added and refined sugars.
3) Say no to white foods. Do not eat white rice, white sugar, processed cereals, refined flours, or white bread.
4) Snacks and other items made from refined grains should be avoided.
Eat These Foods Instead
1) The first step is to include protein-based foods as a part of clean eating. Eat tofu, dairy products, spirulina and eggs.
2) Bite into organically grown bananas, oranges, melons, peaches and berries.
3) Quinoa, buckwheat, barley, rice, and oats are a must-have in your daily diet.
4) Sauté boiled chickpeas, peas, lentils, and beans in a little bit of oil to satisfy your cravings.
5) Grab a fistful of almonds, pistachios, cashews, walnuts to kill those mid-day hunger pangs.
6) Oils like coconut oil, and olive oil provide healthy fats to your body.
Benefits Of Clean Eating
Clean eating is an amazing way to maintain highly sustained energy levels. It reduces inflammation in the body, depression, and avoids chronic diseases. It also helps in fighting oxidative stress, thanks to whole grains and other whole foods.
As a part of clean eating, fill at least half your plate with fruits and vegetables as they aid in digestion, boost metabolism, and provide necessary nutrients and vitamins to the body.
Is It For You?
Clean eating habits can be practiced by anyone. However, doctors caution those with eating disorders to be careful while practicing it. Studies claim that in a few cases, clean eating may become an obsession and may lead to anxiety with regards to choosing the ‘right food.’
Additional Points To Consider
Balance Your Plate
Aim for a balanced diet that includes a variety of foods from all major food groups. This typically means incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats.
Moderation Is Key
Practice moderation with portion sizes and avoid overeating. Pay attention to serving sizes recommended for different types of foods and try to avoid consuming excessive amounts of high-calorie or high-fat foods.
Include Plenty Of Fruits And Vegetables
Add a significant portion of fruits and veggies in your daily food intake. Rich in vitamins, minerals, fiber, and antioxidants, these are essential for overall health and reducing the risk of chronic diseases.
Choose Whole Grains Over Refined Grains
Whole grains such as brown rice, quinoa, whole wheat bread, and oats that are higher in fiber and nutrients compared to refined grains like white bread and white rice, which have been stripped of their outer bran and germ layers.
(This article is reviewed by M Sowmya Binu Health And Nutrition Expert
Author Profile:
Kalyani Krishna:
With a dual Bachelor's degree in Commerce and Law, coupled with over 15 years of extensive experience in mainstream media, Kalyani Krishna is a seasoned professional adept in writing, editing, and content strategy. Passionate about the health sector, she specializes in crafting meticulously researched articles that are both factual and grammatically flawless and deliver accurate and valuable insights to the audience.
References:
Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease
- Hellas Cena and Philip C. Calder
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/
