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Answers (10)

EXPERT
Andrea Wilcox (Registered Dietitian) answered

When I think “clean” eating, I think no/minimal processed foods and focus on whole natural foods. Try to limit packaged goods and think about eating the foods that were available hundreds of years ago when grocery stores weren’t filled with thousands of items. Minimize foods with long ingredient lists and focus on fruits, vegetables, whole grains (brown rice, quinoa, whole wheat, bran, oats, etc.), lean sources of protein (fish, chicken, turkey, eggs, beans, nuts, lean beef, etc.) and healthy fats (olive oil, canola oil, nuts, avocado, fatty-fish). When choosing meats, eggs, fish and dairy I look for items that were humanely and naturally raised without added antibiotics and hormones.

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EXPERT
Pamela Warren, MS, CHN (Certified Holistic & Clinical Nutritionist) answered
Clean eating requires focus. There are several things to be aware of.
Here are 7 great tips for clean eating:
1- Choose foods from fresh sources
2- Choose foods without packaging
3- For the things that must come in packages, be sure to choose more natural packaging.
  a- An example is a food containing fat, like olive oil. Olive oil is 100% fat and yet is healthful for us because it's monounsaturated fat. BUT, to ensure you are getting an unadulterated product, choose olive oil in glass bottles only, not plastic. Be aware of the toxicity in all plastic materials. The rational is that a substance like olive oil with a high fat content is likely to pull or extract any toxicity in from plastic material or a plastic bottle. This simply can't happen with glass. Also think about meat products with a high fat content... they should be wrapped in wax paper and not a toxic plastic film or plastic bag.
4- Use extra virgin olive oil on already prepared vegetables instead of butter whenever you can. 
5- Prepare your own meals at home and eat out less. You can be far more conscious of what is used in each dish.
6- Steam vegetables more than other methods of cooking.
7- If you must saute foods, use coconut oil (solid at room temp) for sauteing. It can better stand up to the high heat and is less likely to oxydize while cooking.
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EXPERT
Tara Milhem (Holistic Health Coach) answered
I am all about clean eating, plant-based diet and nothing packaged or processed. If you want recipes and to learn more about it I post on my page: www.facebook.com/skinnybytara

Enjoy!
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EXPERT
Dr. Charles Bollmann, M.D. (Ob/Gyn, Fellow Amer. Academy Cosmetic Surgery, Founding Member Amer. Holistic Medical Assn.) answered
I have reviewed the above answers and they are all good.

But I recently spoke with a colleague of mine, who is an invasive cardiologist, boarded in 4 medical specialties. (I don't know any other doctors with 4 medical boards). Needless to say, I respect his opinion.

He said that he tended to go by the scientific data (surprisingly not by the internet), which says as far as heart disease, it does not matter what you eat - it is mostly genetics. One exception - smoking.

This goes along with findings of centagenarians (100 yrs old), where they eat anything they want.

If you look at kids, you can feed them candy as much as they want, then they will ask for good food.

If you want a book on eating, Michael Pollan's "In Defense Of Food" is my favorite. There are 3000 books on dieting, because dieting does not work.

My advice on eating: listen to your body. It will tell you what it needs. Eat 3 meals a day (what a new concept!!!). Do not eat between meals. Do not snack. Eat mostly fruits and vegetables. If you want desert, eat after you have eaten a meal. And eat what you feel like, within reason. And when your body tells you to stop eating - listen. And remember, alcohol is empty calories.

For all those who feel you need to eat 6-8 times a day, there are studies showing the stomach actually works better when you eat a meal and then wait at least 4 hours after eating. This is the time when it digests food properly.
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EXPERT
Dr. Charles Bollmann, M.D. (Ob/Gyn, Fellow Amer. Academy Cosmetic Surgery, Founding Member Amer. Holistic Medical Assn.) answered
I have reviewed the above answers and they are all good.

But I recently spoke with a colleague of mine, who is an invasive cardiologist, boarded in 4 medical specialties. (I don't know any other doctors with 4 medical boards). Needless to say, I respect his opinion.

He said that he tended to go by the scientific data (surprisingly not by the internet), which says as far as heart disease, it does not matter what you eat - it is mostly genetics. One exception - smoking.

This goes along with findings of centagenarians (100 yrs old), where they eat anything they want.

If you look at kids, you can feed them candy as much as they want, then they will ask for good food.

If you want a book on eating, Michael Pollan's "In Defense Of Food" is my favorite. There are 3000 books on dieting, because dieting does not work.

My advice on eating: listen to your body. It will tell you what it needs. Eat 3 meals a day (what a new concept!!!). Do not eat between meals. Do not snack. Eat mostly fruits and vegetables. If you want desert, eat after you have eaten a meal. And eat what you feel like, within reason. And when your body tells you to stop eating - listen. And remember, alcohol is empty calories.

For all those who feel you need to eat 6-8 times a day, there are studies showing the stomach actually works better when you eat a meal and then wait at least 4 hours after eating. This is the time when it digests food properly.
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cjhuisman commented
In addition to Dr. Charles Bollmann's recommendation to read Michael Pollan's "In Defense of Food" as a food eating guide, I would additional suggest Michael Pollan's actual food guide "Food Rules." The whole premise of his suggested "diet" is to Eat Food. Not Too Much. Mostly Plants. I agree with Dr. Bollmann when he says that diets don't work, but rather it is a way of lifestyle and eating.
EXPERT
Marisa Moore, MBA.RD.LD. (Registered Dietitian) answered
There's no one definition of "clean eating" but I like to think of it as a way to get back to the basics of eating well. The best way to do this is to focus on whole foods. Fill your plate with fruits, vegetables, whole grains, beans and nuts. If you eat them, choose dairy products (milk, yogurt, cheese), fish and lean meats that are free of additives, antibiotics and hormones. 

Though it may take a little more time initially, it's actually very simple. For example, if you've been using a packet of taco seasoning the clean eating solution would be to leave the packet on the shelf and create your own blend of chili powder, cumin, garlic and onion. You control the salt, the quality and flavor.

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EXPERT
Benji Williford (Certified Personal Trainer & Registered Yoga Teacher) answered
 Color Block Your Food

 One of the new fashion trends for this year is “color blocking”. At some point, you'll probably take part in this new fad. I fear some of you might even become true fashion victims and look like something that Rainbow Bright coughed up. However, don’t fret as it’s not all bad.
 This new fad can actually help teach you how to eat. Picking an assortment of colorful fresh wholefoods ensures that you will consume complete and quality fuel for health and performance..It’s easy to get stuck in a rut and pick a few foods that are healthy" and limit yourself to them. No single food (or couple of foods) encompass the complete protein, complex carbohydrates, good fats, minerals, vitamins, fiber, and phytochemicals that are needed by the body. A simple rule that I can give you is to "Color Block" your food. As you start to add more and more colors to your clothing, I challenge you to make your meals more colorful than your outfit.  This is important as the body relies on the synergy of multiple wholefoods for optimized health.Unlike fashion, "Color Blocking" will never be a fad for nutrition.
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EXPERT
Sarah Balmer (Holistic Health Coach) answered
If it doesn't rot, don't eat it!  The best way to eat clean is to stick to a whole foods diet, free of processed foods, chemicals, food dyes and preservatives.  Seek high quality, organic meats, fruits and vegetables that are free from pesticides and antibiotics. 

When grocery shopping, try to shop around the perimeter of the grocery store.  The packaged items on the shelves in the middle are where you will find the most preservatives, trans fats and chemicals that degrade the quality of food and over time, starve your body from proper nutrition. 

My last tip comes from Michael Pollan who simplifies everything with this quote, "Eat food. Not too much. Mostly plants."

If you make 90% of your choices with those two quotes as the basis of your decision, you will be on your way to good health!
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EXPERT
Amy Height (Holistic Health Coach) answered
Aim for foods without labels (whole produce, whole grains, whole protein sources). When you come across foods with a label, stick to those with five ingredients or less.

The farmers' market is a great place to explore some new clean-eating options!
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Amita Patel answered
This is such a hot topic! Eating clean foods doesn't need to be complicated or expensive. Start by eating foods that have the fewest number of ingredients listed. You can also think about eating foods that are closest to their source. That means asking yourself, "Is this closest to a plant or a cement plant?" I also think about staying to the outer area of the grocery store when I go shopping, where things need to be refrigerated (like produce.) These are the items that don't require chemicals to stay fresh (like boxed goods)
Hope that helps!
Amita
www.AlignedHolistics.com
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