What does clean eating mean

When it comes to fruits and vegetables, most of us aren't getting enough. Per the Centers for Disease Control and Prevention, 76 percent of Americans don't get enough fruit each day and a whopping 87 percent aren't eating enough servings of vegetables.

Eating more fruit and vegetables can help significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. The fiber in whole produce also helps keep your microbiome the collection of good bacteria that live in your gut happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

Choose organic produce where you can, focusing on buying organic foods from the EWG's Dirty Dozen list and cutting yourself some slack with the Clean 15 foods list. Don't Miss: Clean-Eating Recipes.

The cleanest whole grains are the ones that have been touched the least by processing. Think whole grains that look most like their just-harvested state-quinoa, wild rice, oats. While some people abstain from eating any processed grains, we think that whole-wheat pasta and whole-grain bread made with simple ingredients are part of eating clean.

Sometimes you just need a hearty slice of avocado toast or a bowl of pasta. Don't get duped by "whole-grain" claims on labels though, to eat clean packaged whole grains you're going need to take a closer look at the ingredients.

Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal if any added sugar. When you swap out refined carbs like white pasta, sugar, and white bread for whole grains you'll get more fiber, antioxidants and inflammation-fighting phytonutrients. Plus, people who eat more whole grains have an easier time losing weight and keeping it off long term.

More and more research suggests cutting back on meat is healthier for you and the planet. Veganism isn't a requirement for clean eating though-just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check. Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet. And if you're worried about getting enough protein by cutting down on meat-that shouldn't be an issue.

Most Americans get much more than the recommended 0. Eggs, dairy for a clean option, choose dairy with no added sugar and simple ingredients beans and nuts all offer protein-see our list of top vegetarian protein sources for even more options.

When you do eat meat, choose options that haven't been pumped with antibiotics and even better if they've lived and eaten like they would in the wild think grass-fed beef, wild-caught salmon. Clean eating also means cutting down on processed meats like cold cuts, bacon and sausage.

Pictured Recipe: Homemade Trail Mix. We're not opposed to all processed foods. Technically when we chop, mix and cook at home we are processing foods. The trouble is that so much of processed food at the grocery store is processed beyond the point of recognition. Nature certainly didn't color those chips that neon color of orange or make blue candy-colored cereal. Keep an eye out for anything with lots of sugar and refined grains, super-long ingredient lists with foods you don't recognize and anything with partially hydrogenated oils.

Clean processed foods exist like plain yogurt, cheese, whole-wheat pasta, and packaged baby spinach. Cooking, pasteurizing and preserving are OK. Replacing meals with store-bought protein shakes or sugary smoothies and juices is not an example of clean eating. There is a problem with information submitted for this request.

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Some people may start to isolate themselves from others because they are so focused on their diet and fear criticism from those who do not follow one. The guilt a person feels and the time they put into a clean diet can cause them harm.

If a person adopts an unhealthful attitude toward eating, they should see their doctor. Most treatments focus on cognitive-behavioral approaches where a person learns to recognize their obsessive thoughts. Some people on a clean eating diet may refuse to eat any foods that contain additives because they believe the food is not in its purest, natural state. However, there are some beneficial food additives. Examples include vitamin D that can be added to milk to enhance bones or iron to orange juice.

While these foods may not be pure in the literal sense, they can help a person achieve their daily nutritional needs. However, some additives are not beneficial and could be described as dirty. An example is trans fats, which are added to foods to extend their shelf life. Clean eating is a movement that signifies a person is trying to make wiser choices about the foods they eat. However, a clean diet is not the same thing as a healthful diet.

Many recommendations for a healthful diet do not limit foods that are prepared or packaged. According to Harvard University, a healthy eating plate contains the following:.

In short, a healthful diet does not have to be as restrictive as a clean one can be. This does not mean a person eating a clean diet is doing something bad for their health. What is important, however, is that the person has a healthy attitude toward foods. It is essential that people do not feel guilty if they have the occasional food that may not fall in the clean category.

Because there are so many approaches to clean eating, no specific research study exists regarding whether a clean diet is better than any other healthful eating approach.