Some of you may have heard a lot about “clean eating” or “eating clean”- they are popular terms tossed around these days.
Clean Eating to me is some common sense- avoid the processed junk foods, white sugar, white flour and anything with a million ingredients you can’t pronounce. But when I really start to think about clean eating I had all sorts of questions. What would a normal day of food look like? What kind of grocery bills would I be dealing with? I wonder if this would work for the entire family- including little picky eaters and husbands? Is it a sustainable lifestyle or would I quit 5 minutes later? Can I try this lifestyle as a vegetarian? I need more then a baggie of fruits or veggies to keep me going and my energy levels up during the day. What can I eat beyond fish, chicken and produce?
So Bethany from All Natural Savings was kind enough to get pretty specific about what the heck clean eating really is with her 10 tips:
What exactly is healthy eating? Ask a dozen people and you’ll likely get a dozen answers ranging from low-carb to low-calorie, paleo to vegetarian. While these all have some aspects of healthy eating, the best way to eat healthy is to eat clean. Clean eating is eating real food, not altered by heavy processing or added chemicals. Unfortunately, in today’s fast food world, it can be confusing. With a few simple changes though, you can transition to a healthy diet without it being complicated.
Here are some simple swaps to clean eating:
- Ditch the preservatives. There are so many healthy, “fast food” options now, that it’s not necessary to eat food with preservatives anymore. Check the packaging to be sure it reads “no preservatives.” Some common preservatives to avoid are: BHT, BHA, nitrites, nitrates and sodium benzoate. Preservatives can cause all sorts of health problems ranging from cancers to neurological disorders. You don’t have to ditch the packaged food, just ditch the preservatives.
- Stick to real food ingredients. Again, label reading will come in handy. Foods labeled “organic” or “all natural” generally contain all real food ingredients. Just be sure to read the back label and check the ingredients used. If you start to see chemicals listed, move on to the next product.
- Avoid artificial food coloring. Check the label to be sure there aren’t any artificial food colorings such as FD&C red, yellow, blue or green. Artificial food coloring is made from tar and petroleum and causes a whole host of health problems, especially in children, such as ADHD, cancer and hyperactivity. Due to consumer demand, many products are now made with natural food coloring made from real foods. These will be labeled “natural color added.”
- Swap snacks. Instead of munching on chips and a candy bar, try an apple and an organic snack bar or a pear and some homemade nut mix made with almonds, peanuts, raisins and organic chocolate chips. It’s not only a healthier choice, but it will keep you full longer.
- Trick your sweet tooth. One of the best things about clean eating is you don’t have to give up sweets! Instead of making cookies with white flour and white sugar, try it with whole wheat flour and organic sugar. Both still retain the original nutrients, making it a much healthier option. Don’t have time to bake from scratch? Browse the health food aisle at your local grocery store or head over to the health food store. There are tons of healthy sweets made from real food. I promise, you won’t taste the difference!
- Get rid of the bleached white flour and white sugar. If you don’t have it in the house, you won’t use it. Switch over to unbleached white whole wheat flour and organic sugar, which bake similarly to bleached white flour and white sugar. The bleached white versions are stripped of all of their nutrients and contain chemical versions of the nutrients. White whole wheat flour and organic sugar contain natural vitamins and minerals, helping stabilize blood sugar levels and weight.
- Drink clean water. If you haven’t switched over to distilled water yet, let me help you. Tap water contains chlorine and the chemical version of fluoride, which cause thyroid disorders, thyroid cancers, neurological disorders and hormonal disorders. Invest in an under the sink reverse osmosis filter, which will rid the water of these nasty chemicals. They run about $150, but will save you money in the long run over bottled water. Just be sure to add a little sea salt to each glass to add back in some natural minerals. (Note from Charlene- you might research the water in your area and see what the recommendations are.)
- Beware of GMOs. GMOs (genetically modified organisms) are foods that have been genetically engineered from bacteria, viruses or other plants. The purpose is to benefit the farming industry as they believe it will allow the crop to produce well despite conditions. While this hasn’t been proven, it has continued, causing many health problems in those that consume it, including allergic reactions, digestive disorders, autoimmunity and neurological disorders. Some common GMO products are soy, corn and canola oil. Be sure to buy these products and products containing these ingredients labeled as non-GMO or organic. Organic products legally cannot contain any GMOs.
- Buy organic produce. The best way to avoid pesticides, chemicals and GMOs is to buy organic. Organic doesn’t have to be expensive! There are many options for keeping the price down, from shopping store brand organic to using coupons paired with a sale to score cheap organic food. If you just can’t swing organic on all products, soak your fruits and veggies in a solution of 1/4 cup hydrogen peroxide and distilled water in a large bowl for 15 minutes, then rinse. The hydrogen peroxide will eliminate much of the pesticide residue.
- Cook clean. Use healthy, clean ingredients when baking or cooking. Swap the vegetable oil for olive oil, which offers numerous health benefits unlike it’s counterpart, vegetable oil, which contains harmful chemicals. When eating dairy, opt for organic and RBST hormone free. Trade in sauces and marinades loaded with chemicals for healthy homemade versions or organic varieties.
There are so many options for swapping over to a clean diet. There are healthy, packaged foods for the busy and homemade recipes and coupons for organic food for the budget-tight. Commit to making one change a month, and in less than a year, you can be eating a clean diet!
Bethany is a stay at home wife and mom to her husband, Chad and sweet baby boy, Silas. She is passionate about living a healthy lifestyle and encouraging others on how to eat healthy, frugally. Her blog, All Natural Savings, offers tons of information on eating healthy, living healthy on a budget, healthy recipes and natural health.
And so that clears up a little more for me exactly what clean eating is- I hope it helps you too. I have a few more resources for you to check out below- if you have not had a chance to watch the documentary Food Inc that is a GREAT place to start. You will never look at bacon the same ;). (It is free to stream on Amazon Video on Demand if you have Prime or grab it at Redbox.)
AND please let me know if healthier eating is an interesting topic for you by leaving a comment below. I actually intend to try a 5 Day Real Food Challenge with my kiddos this summer- no processed foods at all for 5 days- Yikes! (C’est la vie Starbucks Macchiato… I will miss you.)
If you are interested I will do some posting during our challenge of what we are eating exactly, how the kiddos respond, how I am feeling overall etc…
- Dirty Dozen and Clean 15 List (what fruits and veggies are most important to buy organic)
- How to Save Money on Organic Produce
- Quick and Easy Produce Spray (for non organic produce)
- Bethany mentioned hudrogen peroxide on non-organic produce, here is another method using vinegar.
- Clean Eating Recipe: Artichoke and Sun Dried Tomato Farro
- Clean Eating Recipe: Easy Guacamole Dip (just swap out the chips for veggies or a less processed whole grain chip)
- Clean Eating Recipe: Homemade Salsa
- Clean Eating Recipe: Almond Butter (I literally eat this every day for breakfast on whole wheat toast)
I’ve actually just started a clean eating anti-inflammatory diet so I would love to hear how it goes for your family. Thanks!
Good post. I started eating clean about 5 weeks ago after watching Dr. Oz and learning about the fast metabolism diet. I’ve lost 12 lbs and feel great. My husband has been doing a little and has lost 20 lbs. It’s easier than you think. I don’t plan on going back to my old habits.
Selena
Oh awesome Selena!
One of the best ways I’ve found to change my eating habits is just to stop buying junk. Many times, I go to the grocery store and only hit the outside edges; produce, meat, sometimes oatmeal and flour, and that’s it. I also love all the extra space I have from not having bags of chips, boxes of cookies, and so on, in my house.
On this list, the only thing that you might want to be careful of is the water tip; not all localities have flouride added to the water. There are arguments both for and against flouride, and really the best choice is to research it and make that judgement call yourself.
Beau, yes I find the stores I shop at make a big difference too. Some stores I find my cart loaded up with junk and some stores I come home with all nice fresh stuff. Good tip on the water- our area does not have flouride and the pediatrician actually prescribes drops for our kids to take.
The healthy tip you post are one of my favorite parts of our blog. I love a good deal! However, I don’t think free/cheap junk food is worth the health cost anymore. My family is battling a number of illness, and as I’ve researched over the last year I have really realized our diet is a big problem. So thank you for all you do to help.
Yeah Mindi it really is becoming clear to me that the fountain of youth begins in your pantry :). I live not far from Napa and I swear the people in that area just age so beautifully and are always happy and energized. I think a lot of it is many people eat farm to table there.
Thank you for the post! I appreciate it! I live in Mississippi and it’s not known as the healthiest State, but I’ve always tried to eat healthy. I prefer fresh fruits and veggies to chips, but I found myself craving sugar more after I had children. I like to bake cookies from scratch and will look at getting the more natural sugars and flours.
I am really interested in eating all natural, etc. My husband and kids crave some foods I’m trying to eliminate. I’m trying to find yummy alternative snacks. It does mean that I spend more time in the kitchen cooking. Trying to get the kids to cook more. I have a hard time getting rid of the white sugar. Organic sugar looks so pearly white too. How do you buy products without the white sugar, like bread, cereal, etc? Even if you buy organic, the heavily processed cane sugar is in there.
How do you buy canned foods, etc for your earthquake supplies and follow these guidelines? I have a few organic canned vegetables, canned organic applesauce, organic dried fruit, organic canned soup and crackers. That’s it. Are there a few protein sources that store well? Other canned fruits? Thanks.
Please keep these posts coming. Really curious to see how your kids react…
Cathy,
I will ask Bethany but the guy from Food Inc always suggests doing what your Grandmother did. For bread he suggests buying from a real bakery not the packaged sliced stuff we might normally pick. Personally I don’t think families with working parents and kids going in 12 directions at once can really follow all the guidelines they suggest but I do think a lot of it makes sense. Real bread from a bakery only lasts 2-3 days so I am certainly not driving to a bakery 3x a week :). I also think when in doubt do what Grandma did. My girls love cupcakes and such and I figure if we want a chocolate chip cookie I will just make it myself. At least then I know precisely what goes into it and really using a box mix is only saving you a few minutes. I have been trying to do half whole wheat flour and half white flour but you can taste the difference :). half and half seems to work for us. Also the guy from Food Inc says to always buy the healthiest product- for example on cereal get something good quality- and then add your own sweetener. If you have plain Cheerios for example and let the kids have a bit of sugar on top- whatever amount you actually add in will still be far less then what a manufacturer will add in. Does that make sense?
Melissa,
I am a huge sugar person too :). I love the idea of fresh baked cookies for the kids when they get home or hot chocolate or maybe an ice cream stop on a hot day so I have to get food rewards for the children out of my head and think another way. My Zumba teacher has a big sweet tooth as well and she did a 60 day no sugar challenge at the start of the year. Without doing anything else with her diet she lost 20 lbs. Now this woman didn’t need to lose any pounds at all- she looks amazing- but the weight literally fell off and there were no other changes to her lifestyle. If you think of how much sugar our children get on a daily basis it is kind of scary. So many of them develop diabetes and other heath issues….
Yes Charlene! I am very interested in the topic as well as following your personal experience this summer. Please do share with us and keep these informative posts coming!
Very interesting! Thank you. I’m trying very hard to make simple switches in my families diet to help us eat better. Appreciate the tips!!
Yes! please have more on this topic… i love this and your recipes. Thanks so much…
Keep up the healthy food/organic posts for sure. How is your gardening working out? Putting more effort into growing our own here. White sugar is a tough one to remove.
Regarding the question of canned storage for disaster, I know Kroger here sells plenty of organic canned beans that could serve as protein source.
I was watching Dr. Oz and his guest Jorge Cruise who suggested some low-carb flours for cooking and baking including almond, coconut, and flaxseed. They mentioned that many stores are caring them now. I’m going to check those out soon too. They sound yummy.
I really liked this post and look forward to reading more like this.
Thanks!
Tom thanks for asking! I did Heirloom tomatoes which are so far alive but no fruit yet and an herb garden. I already murdered the thyme :). We got a few fruit trees too and no fruit yet but maybe next year. It is tricky to have plants because it is already 95 degrees in Sacramento so I had one on the cement for a day while I was thinking of a spot for it and it died.
I am very interested in more posts like this and recipes too! I have little kids just like you.
In regards to disaster/emergency stash…my 2 cents is try to get those canned goods cheap or free with coupons. Keep them in a seperate area. Swipe out and donate to food bank as they near expiration. I am not going to be too picky if the power goes out for a few days. Some food is better than none. Anyway…just an idea.
Thanks again for all your ideas!!
Jane,
I saw almond flour at Costco. It was Bob’s Red Mill brand and I want to say 3 lbs for $7 or something like that. The issue is that Costco tends to run out of things and then takes awhile t0 get them back. I always find that to be an issue on organic products.
I made chocolate chip cookies with almond flour last week. yummy! We eat our emergency foods as they near the expiration date because I want my kids used to eating these foods at least sometimes. When it is disaster time, I don’t want to deal with the stress of picky eaters along with the damage caused by the disaster. Thanks for reminding me about canned beans. Charlene, please keep these healthy posts coming. I also like to read about your shopping trips.
Swap out processed sugar with raw honey, agave nectar or use stevia…I bake with organic coconut oil and that adds to its sweetness.
This is great! Keep it coming 🙂
Cathy- for some reason Bethany’s response isn’t coming through the comments but here is what she said:
Hi Cathy! Thanks for your reply! Most organic breads and cereals will have organic evaporated cane juice (organic sugar) which retains it’s nutrients, unlike white sugar. Do you have a bread outlet nearby? We have an Aunt Millie’s outlet that sells organic whole wheat bread for $1 so we stock up on that and freeze it. Some brands like Food for Life make a whole wheat bread without any sugar. A bag of beans is the most frugal protein source. I cook a big batch and then freeze it in individual portions. Hope this helps! -Bethany
Charlene. Did your Zumba instructor cut out all sweeteners or did she just cut out white/processed sugar? Did she just use natural sweeteners such as agave, honey, etc or nothing at all? Thanks in advance!
Carrie- white sugar only. She said she sneaked a tiny here and there but overall cut it completely out. I think she may have had a small amount of coffee creamer and things like that.
An interesting and informative article. I have one concern though. It is not safe to fry foods with olive oil as the olive oil breaks down at high temps and becomes hazardous possibly even carcinogenic. Grape-seed oil is a much healthier alternative.
Wondering what comments you have about Monster Energy Zero Ultra – zero calories, zero sugar. Tastes good.
Thanks for writing this article. I’m new…. like haven’t started yet new to clean eating. I thought of it as a super strict diet of only fruits and vegetables. One my husband and myself couldn’t stick with… But after reading your article I see it is quite possible and my husband won’t even be aware he is eating healthier and clean!