How Clean Eating Can Help You Feel Better

"Clean eating" is one of those nutrition terms that gets thrown around a lot, but rarely has a clear definition. It's loosely interpreted, highly individualized, and often shaped by trends, marketing, or personal beliefs about food. We often get asked things like, "am I eating clean if I choose agave syrup instead of sugar?" Maybe, but it depends on how you personally define "clean."

We’re here to provide our perspective on what eating clean means and how it can work for you as an individual.

A few basic principles of clean eating that nutrition experts agree on:

Eat more whole foods

Have you ever heard that you should shop the perimeter of the grocery store? That’s because the produce, meat, seafood, and dairy sections are located there. Most of the foods in these sections are “whole,” meaning very little refinement and processing has been done to them.  There are some healthy, whole foods in the aisles too – nuts, seeds, grains, and beans – just make sure to check the labels for 1-3 ingredients to ensure you’re getting the least processed option.

Eat for fuel

We eat because our bodies need the right balance of nutrients to function at their best. When you're hungry, choose foods that are as close to the source as possible, since whole foods are easier for your body to break down into the nutrients it needs to fuel, repair, and sustain you.

Many ultra processed, hyper palatable foods (think packaged snacks or sweets engineered for maximum flavor and shelf life) offer little nutrition. They’re designed to taste good, not to nourish you, often leaving you feeling unsatisfied and still searching for more.

Healthy eating is one part of a healthy lifestyle

Along with good food choices, moving your body during the day, getting enough sleep at night, keeping hydrated, and managing stress are all important components of overall health.

Other ways to Interpret clean eating:

Avoid foods with large amounts of additives

Additives can be anything from preservatives, flavors, colors, thickeners, sweeteners, or even vitamins and minerals. Some people completely avoid foods with any additives, because they believe the food is not in its “cleanest,” most natural state. There are certainly several additives to avoid, like chemical preservatives, artificial colors, and highly processed fats and oils. However, in foods like orange juice with Vitamin D added or fortified milk, the additive benefits may outweigh the additional processing – it just depends what benefits best suit your nutritional needs. 

When to invest in organic

It is true that pesticides are known to be harmful chemicals, something that we should avoid  ingesting on purpose, but what if you can’t afford or access organic produce? Prioritize buying organic when possible, even if it’s just the dirty dozen - a list ranking the top 12 fruits/vegetables with highest pesticide residues. Washing produce with a simple vinegar bath (1 part vinegar to 3 parts water) can help reduce the residue significantly and peeling your fruits and veggies can also greatly reduce the amount of pesticide residue.

Bottom line: eating plenty of fruits and veggies is incredibly important for overall health, and the benefits of eating them far outweigh the downsides of being non-organic. 

If you’re new to clean eating, here’s where to start:

One of the best ways to understand how far a food has been modified from its whole form is by reading the ingredient labels. Look beyond the typical claims on the packaging like "clean", "natural" or "made with agave." These claims can be misleading. 

Agave syrup may sound like a healthier alternative than cane sugar, but physiologically, your body processes them in a very similar way, as both are added sugars. 

Another example is cold pressed juice. These might seem like a healthy option, but juices lack the fiber that makes whole fruits and vegetables so beneficial. Without the fiber, you are left with a concentrated source of sugar that digests quickly, leading to blood sugar spikes and less satiety. 

Always check the ingredient list and think about how close the food is to its original, whole form. Eating more whole foods is likely to increase the amount of fiber, micro-nutrients and antioxidants in your diet, as well as reduce the amount of unhealthy fats and chemicals from processed foods.

Shifting toward cleaner eating may result in some benefits

More Energy

Whole foods can help you feel more productive, alert and energetic because the nutrients and vitamins come naturally packaged with other minerals, fiber, and antioxidants that help your body absorb and use them more effectively. Fiber also helps keep your blood sugar levels stable and prevents spikes and crashes in energy.

A Healthier Heart

Cleaner eating is likely to result in a shift toward healthier fats, which can lower risk factors for heart disease and stroke. Fiber can also help with regulating cholesterol levels. 

Reduced Cancer Risk

Fruits and vegetables are high in antioxidants, which help protect your body from diseases like cancer. 

Fewer Sick Days

A diet high in Vitamin C and E can help strengthen your immune system to better fight off seasonal sicknesses.

Weight Loss or Better Body Composition

Whole foods tend to be lower in calories and sugar than processed foods, which can result in weight or fat loss. Fiber can also increase satiety, reducing total calories consumed.

Clearer Skin

Processed foods can contain inflammatory ingredients that can potentially cause acne and rashes in some individuals, so replacing them with more whole foods can reduce inflammation throughout the body, especially the skin.

Happier Gut = Happier Mind

The friendly bacteria in our gut thrive on fiber, which in turn improves digestion, reduces bloating, helps regulate cholesterol levels, and can benefit our mood by producing mood regulating compounds like serotonin. A well-fed microbiome can also help regulate stress, symptoms of anxiety, and sleeping patterns. Improved gut health, combined with the omega-3s found in whole foods, can also help stabilize your mood and lead to an increased production of dopamine and serotonin.

How Mealogic can help make clean eating effortlessly easy and delicious:

All our meals are made fresh with whole, minimally processed foods, making any Mealogic meal an excellent and delicious choice to support your clean eating journey. Eat clean and feel better!