Understanding the 10 simple rules of clean eating
In order for your new nutrition plan to work out properly, you need to get familiar with the 10 simple rules of clean eating first.
Clean Eating focuses on unprocessed food, fresh cooking and fewer additives. Here, I will tell you how it works and why eating “clean” is so healthy.
Beneficial for your health, or not? The naturalness of the food is an important criterion here, but it is not always easy to recognize at first glance.
Reduce all heavily processed edibles. This includes ready meals, white flour, sugar and fast food. Don’t forget, however, that what looks natural to our eye can also be an industrial product.
A natural diet, therefore, begins with conscious shopping. The 10 simple clean eating rules contain many tips on how to avoid additives and other harmful byproducts.
What does clean eating mean?
Good for us, good for the environment: everyone is talking about clean eating. “Eating clean and pure”, as one could translate it, is by no means a new diet trend.
It rather is a well-known nutritional philosophy with a modern touch: healthy whole foods. In principle, clean eating is suitable for anyone who takes the trend to think about the consistency and quality of their food.
The basic principle remains to consume as little industrially processed food as possible. This means, fingers away from ready meals, fast food, and no calorie counting.
Buy unpackaged regional and seasonal products and cook fresh. We have summarized the 10 rules of clean eating for you.
Eat healthy and “pure” – it’s easy
1- Fresh fruits and vegetables – regional and seasonal
Fresh fruits and vegetables form the basis of clean eating. Whether raw, cooked or steamed: In the vegetable department, grab everything the season has to offer.
Seasonal fruits and vegetables have significantly more vitamins and trace elements than artificially raised, immature harvested and widely transported foods.
In order to get a feel for seasonal food, it is worth visiting a farm shop or weekly market on a regular basis.
Here you can get regional and for the most part also seasonal fruit and vegetables, sometimes also in organic quality.
In this way, you often come across unknown or less well-known varieties such as salsify, parsnips or gooseberries and can add new, healthy products to your menu.
And instead of exotic superfoods like goji berries or chia seeds, there are local rose hips, blueberries or flax seeds. Seasonal calendars for fruits, vegetables and salads also provide quick orientation.
2- The more natural, the better – little packaging, hardly any plastic
If possible, choose natural foods: the less processed, the better and healthier. Products without packaging and plastic, such as fresh vegetables and fruit, are, of course, at the top of the list.
For packaged foods, the length of the list of ingredients provides an important indication of the degree of processing.
Even with identical products, there are big differences. While one oat milk consists of only three ingredients, another has more than ten. Even bread, cheese and salt can contain many unnecessary additives.
3- No artificial additives, colors and flavors
Clean eating also includes removing products that contain coloring, preserving and flavoring substances from the menu. (see: Preservatives & Gut Health – Unaccounted Hidden Dangers!)
Whether spreads, margarine or bread, here too, a look at the ingredients reveals how many additives stabilize, preserve or color the food.
Flavor enhancers such as glutamate also distort satiety and taste perception. You can find an overview of additives and chemicals in the post linked below.
4- Regular meals
Many of us have lost their natural satiety. In order to bring hunger and satiety back into balance, regular meals are very important for clean eating.
We should eat at recurring times whenever possible. Because our body, and even our digestion, adjust to these times.
Hunger and satiety work better and cravings don’t even occur. Decide whether you can cope with three meals a day in the traditional way, or whether you eat within a certain time window as with interval fasting. It is up to you, however, regularity is important.
Even if we know today that too many snacks a day are unfavorable for our metabolism, there is no rigid rule as to how many meals a day are individually good for us.
Clean eating pioneer and nutritionist Tosca Reno eats up to six small meals a day. Breakfast is the most important meal of the day for some.
But you should also listen to your body at breakfast. Those who are hungry in the morning should have breakfast. On the other hand, those who have little appetite after getting up shouldn’t force themselves to eat.
5- Combine complex carbohydrates with protein
Bring more variety on the plate instead of one-sided nutrition. Therefore, you should combine protein sources such as milk, soy products, fish, lean meat or legumes as far as possible with complex carbohydrates.
These include foods like potatoes or whole-grain products such as whole-grain bread or pasta. They not only regulate the metabolism, the mix also ensures a round taste experience.
6- Pay attention to healthy fats, no trans fats
A healthy diet may also depend on the choice of fats. So-called “good” fats, which have anti-inflammatory effects and are rich in unsaturated fatty acids, are considered to be healthy.
They supply the body with components that it cannot manufacture itself, which is why they are also referred to as essential fatty acids.
We can encounter many unsaturated fatty acids in fish such as salmon or sardine, for example. Cold-pressed rapeseed, linseed or olive oils are also very good sources.
You can find out which oil is best for which purpose here and how healthy they are.
Saturated fats from animal products or coconut oil are not per se unhealthy. It depends on a healthy level – and quality. Meat and dairy products from animals that eat natural foods such as grass have a healthier fat composition.
Still, don’t overeat those, because they contain natural hormones and omega 6 fatty acids, which can cause a wide variety of health issues in humans.
In any case, avoid the heavily processed hardened fats, the so-called trans fats. These we can often find in croissants, margarine and potato chips.
7- Less table salt, more herbs
Sodium chloride, better known as table salt, is an important mineral for our body. It regulates the water balance, the tissue tension, and it is the basis for the excitability of nerves and muscles.
Salt also plays an important role in bone building and digestion as a mineral.
However, many people eat more salt than necessary. Too much salt can damage the kidneys and heart. Whenever we take in too much salt, the kidney excretes the extra amount, which usually includes an insignificant loss of water. Therefore, excessive salt consumption can lead to long-term stress on the kidneys.
So, when using clean eating salt, especially on chemically refined salts, you should use it as sparingly as possible. Refined salts often contain “trickle aids” as additives. Natural crystal/rock or sea salt can do without them.
This also means omitting nibbles and packaged goods such as sausage or cheese! These products also come with large amounts of hidden salt.
It is better to use fresh herbs of all kinds for the necessary seasoning. We have put together healthy alternatives to salt for you here.
8- Avoid empty calories – omit the sugar
We cam find industrial, refined sugar in almost every processed food. Thus, most people consume sugar in far too high quantities.
Sugar has many calories, but it is not really nutritional. Its simple carbohydrates are also hidden under aliases such as maltodextrin or dextose.
In addition to finished products, by the way, where they are not suspected, such as in sausages. The same applies to white flour, which also only provides us with empty calories and stresses the metabolism.
If it should still be sweet, sugar alternatives such as coconut blossom sugar (in organic quality) are available.
Simply replace the sugar with sweetener? No calories, no blood sugar effects – that sounds good at first. And the stronger the desire for less sugar, the greater the call for alternatives.
But sweeteners are not healthier than sugar. They are an all-round artificial product, which we should best avoid entirely.
Sweeteners like aspartame are also not only suspected to trigger cravings. Studies on possible harmful health effects appear again and again.
And, sweeteners also change our sweet perception! The extreme artificial sweetness can trigger an increasing desire for sweet food, while we no longer perceive the natural sweetness of fruit.
9- Drink enough water every day
Water is an essential element of the Clean Eating philosophy. With plenty of water a day, you provide your body with enough fluid that it can optimally use to metabolize the nutrients.
How much water each of us should drink is individual. Here’s a simple rule of thumb that tells each of us how much water they need.
On the other hand, you should avoid alcohol and only drink it, if at all, in small quantities.
10- Eat consciously, mind individual intolerances
And finally, the last of the 10 simple rules of clean eating: eat consciously! Many of us have now forgotten how to listen to their bellies. We often eat far too quickly and hardly take any time to eat.
When the feeling of satiety sets in, we have often eaten far more than necessary.
Savoring your food slowly not only increases the enjoyment and awareness of the prepared food, but it also gives the body the opportunity to signal in good time: “I am full”.
It is better to prepare small portions that you eat whole than a large plate that you always eat empty as a habit. And listen to yourself: “am I really still hungry or perhaps I am already full?”
Conscious eating also includes listening to what is good for you and what is less. Not every healthy food is equally digestible for everyone. If you get stomach problems from whole wheat or red cabbage, you’re not doing yourself any good. A healthy diet must always be well tolerated – and above all, of course, taste great!
I hope these above-mentioned 10 simple rules of clean eating serve you well in making decisions regarding your nutrition.
If you have any questions or would like to share your own experience regarding your personal diet form, then please do so in a comment below. We are always happy to read from you and glad to answer any questions you might have.
Also, should you, for any reason, feel the need to talk about anything at all, then email me, and I will guide you through your tough times.
To help other co-creators is the exact reason why this website exists – so you can touch the skies again and get to understand that you are your only limitation!
Because, frankly speaking, you are a limitless, sacred and divine being.
Keep in mind that you are beautiful, precious, unique and endlessly loved regardless of what others might say about you and what you are currently going through.
Thus, keep on shining your gorgeous light to purify and uplift this world.
~Namaste – Before thy spirit, I bow~