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Clean Eating 101: The Basics of a Healthy Diet

When it comes to eating healthy, many people get overwhelmed with all the conflicting advice out there. But eating clean doesn't have to be complicated or expensive. In fact, it's all about making simple, informed choices when it comes to what you put in your body.


Clean eating involves consuming whole, unprocessed foods that are packed with nutrients and avoiding foods that are high in sugar, saturated fats, and additives. By eating a clean diet, you can improve your health, increase your energy levels, and even lose weight.


In this post, we'll cover the basics of clean eating and provide tips for incorporating it into your daily routine.

  • Eat More Whole Foods

Whole foods are foods that are minimally processed and contain little to no added ingredients. These include fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are naturally rich in vitamins, minerals, and fiber, which are essential for optimal health.


To incorporate more whole foods into your diet, try swapping out processed snacks like chips and candy for fresh fruits and vegetables. You can also choose whole-grain bread and pasta instead of the refined versions.

  • Avoid Processed Foods

Processed foods are often high in calories, sugar, and unhealthy fats. They also tend to be low in essential nutrients. When you eat a diet high in processed foods, you're more likely to gain weight, experience inflammation, and develop chronic health conditions.


To avoid processed foods, try cooking your meals from scratch using whole, natural ingredients. You can also read labels carefully and choose foods with simple, recognizable ingredients.

  • Choose Healthy Fats

Healthy fats are essential for maintaining a healthy weight, supporting brain function, and reducing inflammation in the body. Some examples of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon.


Incorporating these healthy fats into your diet can improve heart health and cognitive function. Try using olive oil or avocado oil for cooking instead of vegetable oil. You can also snack on nuts and seeds or add them to your meals for an extra boost of healthy fats.

  • Watch Your Sugar Intake

Sugar is one of the most harmful ingredients in the modern diet. Consuming too much sugar can lead to weight gain, type 2 diabetes, and other chronic health conditions. When choosing foods, try to opt for natural sources of sugar like fruit, and limit your intake of added sugars like those found in candy, soda, and processed foods.


To reduce your sugar intake, try cutting back on sugary drinks like soda and juice. You can also choose unsweetened versions of foods like yogurt and oatmeal, and swap out candy for a piece of fresh fruit.

  • Incorporate More Plant-Based Foods

Plant-based foods like fruits, vegetables, nuts, and whole grains are packed with essential nutrients and are typically low in calories. These foods are also naturally rich in fiber, which can help keep you feeling full and satisfied throughout the day.


To incorporate more plant-based foods into your diet, try having a meatless meal once or twice a week. You can also add veggies to your meals or snack on fresh fruits and nuts throughout the day.

  • Choose Lean Proteins

Protein is an essential nutrient that is necessary for building and repairing tissues in the body. Choosing lean sources of protein like chicken, fish, and legumes can help reduce your risk of heart disease and maintain a healthy weight.


To incorporate more lean proteins into your diet, try swapping out red meat for chicken or fish. You can also add legumes like beans and lentils to your meals for a plant-based source of protein.

  • Drink Plenty of Water

Drinking plenty of water is essential for staying hydrated and supporting optimal bodily function. Aim to drink at least eight glasses of water per day, and avoid sugary drinks like soda and juice.

  • Experiment with new recipes and ingredients.

One of the best parts about clean eating is that it can open up a whole world of new and delicious foods. Don't be afraid to try new recipes and experiment with ingredients you may not have used before. You may discover a new favorite food or way of cooking that you never would have tried otherwise. Look up clean eating recipes online or in cookbooks, and get creative in the kitchen.

  • Plan your meals and snacks ahead of time.

Planning your meals and snacks ahead of time can help you stay on track with your clean eating goals. It can also save you time and money in the long run. Take some time each week to plan out your meals and snacks, and make a grocery list of the ingredients you'll need. This will help you avoid making impulsive or unhealthy food choices when you're hungry and in a rush.

  • Practice mindful eating.

Mindful eating is the practice of paying attention to the present moment and being fully engaged with the act of eating. When you eat mindfully, you're more likely to notice when you're full and less likely to overeat. To practice mindful eating, try to eat in a quiet, distraction-free environment, and focus on the flavors and textures of your food. Chew slowly and savor each bite.

  • Don't be too hard on yourself.

Remember that clean eating is a journey, not a destination. It's okay to have the occasional treat or indulge in your favorite foods every once in a while. The key is to make clean eating a habit and a lifestyle, rather than a strict and restrictive diet. If you slip up or have a bad day, don't beat yourself up about it. Just get back on track and keep moving forward.


Incorporating these tips into your clean eating routine can help you feel more motivated, engaged, and successful in your efforts to eat healthier. Remember that clean eating is not about perfection, but rather about making informed and conscious choices that support your overall health and wellbeing. With time, practice, and patience, you can make clean eating a natural and enjoyable part of your everyday life.

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