Eating Clean

Eating clean is a lifestyle — not a diet.

In fact, one of the most important factors when eating clean for optimal health and wellness is not the amount of calories, but rather, the level of food processing. Food processing is any deliberate change in a food that occurs before it’s available for us to eat. With that being said, it is important to understand that food processing occurs along a continuum – from minimally processed to ultra-processed, and not all food processing is “bad.”

In fact, nearly all food has been processed to some degree before we eat it. For example, washing, soaking, cutting, peeling, chopping, seasoning, mixing, cooking, freezing, and drying are all examples of food processing. Steps that generally fall under ultra processing include refining, extracting, modifying, hydrolyzing, fortifying, enriching, chemically altering, packaging, and otherwise manufacturing.

Limiting our intake of ultra-processed foods and beverages is important because research suggests individuals who consume excessive amounts of these foods are at greater risk of obesity, cancer, heart disease, and premature death. More importantly, diets rich in minimally processed plant-based foods are associated with improved diet quality as well as optimal health and wellness.

Minimally Processed Foods

Minimally processed foods are those foods that still resemble the natural food found in nature. Minimally processed foods are higher in naturally occurring health promoting nutrients such as dietary fiber, vitamins and minerals, and bioactive compounds (or antioxidants). More importantly, diets rich in minimally processed and unrefined foods and beverages – especially, whole plant-based foods – are associated with improved diet quality, optimal health and wellness, and less risk of chronic disease.

Examples of minimally processed foods include the following food groups (when minimally processed and unrefined):

• Fruits and Vegetables (both fresh and frozen – avoid canned foods)
• Leafy Greens and Sprouts
• Root Vegetables (Tubers)
• 100% Whole Grains
• Legumes (Beans, Peas, and Lentils)
• Nuts and Seeds
• Sea Vegetables
• Fermented Foods
• Fresh Meat and Dairy
• Fresh Seafood and Shellfish

Ultra Processed Foods

As you might imagine, ultra processed foods and beverages are the complete opposite of minimally processed foods – they do not resemble the original food found in nature and consist mostly of ultra processed and refined food ingredients. These ingredients are rarely eaten alone and are instead used in the manufacturing of ultra processed foods and beverages.

Steps that generally fall under ultra processing include refining, extracting, modifying, hydrolyzing, fortifying, enriching, chemically altering, packaging, and otherwise manufacturing. Food processing also involves the addition of processed food ingredients such as flavors, stabilizers, sweeteners, and emulsifiers. According to the Food and Drug Administration (FDA), there are more than 3,000 substances permitted for use in food.

Examples of ultra processed foods and beverages include:

• Most baked goods including breads, chips, cookies, crackers, cereals, cakes, pastries, and other snack foods
• Frozen meals including pizza, burritos, and most other frozen ready-to-eat meals
• Canned foods
• Certain animal products including hot dogs, hamburger meat, chicken nuggets, salami, canned meats, and most sandwich meat
• Meat substitutes (e.g., veggie chicken nuggets)
• Milk products including dairy and non-dairy butter, cheese, flavored milks, sweetened yogurt, and ice cream
• Flavored beverages including soda and sugary juice
• Artificial sweeteners including low-calorie and zero-calorie sugar substitutes
• Meal replacements and protein supplements including shakes and bars
• Infant and toddler formula, baby food, and other baby-specific foods and beverages

Meat and Dairy

While it is true that animal products contain substantial amounts of protein and iron, diets high in animal products are also associated with a greater incidence of obesity, type 2 diabetes, heart disease, cancer, and premature death.

Being at the top of the food chain, animal products are also a significant source of dietary contaminants and toxins including endocrine disrupting chemicals. Animals accumulate these substances from their environment over their lifespan, a process known as bioaccumulation.

Contrary to popular belief, consumption of animal products at every meal — especially ultra-processed animal products — is not necessary for optimal health and wellness. In fact, quite the opposite.

Examples of ultra-processed animal products include sausage, bacon, hamburger meat, pre-packaged sandwich meat, hot dogs, chicken nuggets, fish sticks, canned meats, and meat products used in soups and/or frozen meals.

Tips for Meat Eaters

• Eat less meat, especially red meat and processed meat;
• Opt for organic products that are raised humanely* without the use of antibiotics, growth hormones, and GMO feed;
• Choose animal products that are naturally low in saturated fat (e.g., chicken, turkey, and fish); and
• Avoid fish and shellfish products high in mercury and other toxic contaminants.

If you choose to consume fish and/or shellfish, opt for sustainable seafood products that are low in mercury and other toxic contaminants; yet, high in the omega 3 fatty acids, EPA and DHA. According to Seafood Watch, more than 90 percent of the world’s fisheries are now fully exploited or collapsed.

*There is no single definition of “humane meat,” and many animal advocacy organizations and activists believe that the term is misleading and an absolute myth (i.e. there is no such thing as “humane meat.”). Animals raised on factory farms are NEVER raised humanely, despite the use of labels such as “Cage Free,” “Free Range,” “Grass Fed,” “Organic,” and “Local.”

To view additional tips for meat eaters, visit the page titled Tips for Meat Eaters.

Do you eat meat?

No, I’m vegan, which means I do not eat, use, or wear animal products. With this being said, it is important to understand that my goal in providing nutrition education to the public is to improve public health; which, can easily be achieved by providing science-based nutrition and fitness education and inspiration.

My point is, I am not here to argue with those who believe consuming small amounts of minimally processed animal products (raised by organic farmers who utilize sustainable and humane agricultural practices) are healthful when consumed as part of a plant-based diet. My hope is that everyone will choose to eat clean and green with great respect for public health, the environment, and rights (and welfare) of others.

Fats and Oils

Unfortunately, most edible fats and oils are ultra-processed and refined. Not to mention, treated with harsh chemicals and an obvious source of concentrated energy. Examples of ultra-processed edible oils include butter, vegetable shortening, and many other oils used to fry foods.

Recommendations:

• Obtain dietary fat from whole plant-based foods;
• Healthy sources of fat include nuts, seeds, olives, avocado, and coconut flesh;
• Avoid heating edible oils. Using heat – especially high heat – to prepare food with oil results in the formation of carcinogens and destroys the beneficial nutrients (if any) found in the oil;
• If you must use heat to prepare food with oil, use a refined plant-based oil that is naturally high in saturated fat (e.g., avocado or coconut oil) and use the lowest temperature possible; and
• When it comes to using oil at room temperature (e.g., for a salad dressing), opt for an extra-virgin plant-based oil that is unrefined and cold-pressed. For example, extra-virgin olive oil (EVOO), coconut oil, or avocado oil.

Natural Sweeteners

Minimally processed sweeteners (or naturally occurring sweeteners) have been used by humans for food and medicinal purposes for thousands of years. Examples of natural sweeteners include, but are not limited to, the following:

• Fresh Fruit (e.g., berries);
• Fresh Juice;
• Naturally Dried Fruit (e.g., medjool dates);
• Wild Honey (unheated and unfiltered);
• Pure Maple Syrup;
• Granulated Maple Sugar; and
• Coconut Palm Sugar

Ultra Processed Sweeteners

Ultra processed and refined sweeteners (or “artificial sweeteners”) include sugar substitutes, high-intensity sweeteners, and sugar alcohols. Unlike the naturally occurring sweeteners described above, ultra processed sweeteners do not exist in nature and have not been used by humans for thousands of years. Even more concerning, is the fact that recent research suggests consumers of ultra processed sweeteners may be at greater risk of obesity and metabolic disease. Examples of ultra processed and refined sweeteners include, but are not limited to, the following:

• Stevia;
• Agave nectar;
• Sucralose (e.g. Splenda);
• Acesulfame K (e.g. Sweet One);
• Aspartame (e.g. Equal);
• Luo Han Guo Fruit Extract or Monk Fruit (e.g., Nectresse);
• Saccharin (Sweet ‘N Low); and
• Neotame.

To learn more about minimally processed and ultra processed sweeteners, visit the page titled Natural Sweeteners.

Posters and Charts

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