Cleaning Up Your Diet Is Easy — Here's How to Do It

Bring on the grains! Minimally processed whole grains are complex carbs, unlike their processed counterpart white flour. Since whole grains retain all parts of the seed, including the bran and germ, they are high in fibre and vitamins, such as vitamin B, and minerals, including iron and magnesium.

The fibre offered by whole grains helps keep you feeling full and helps prevents blood sugar spikes and crashes, which helps keep your energy levels even.

Whole Grains

• oats
• millet
• quinoa (yeah, it's technically a seed, but we like to use it like a grain)
• buckwheat
• farro
• brown rice
• bulgur (aka cracked wheat)
• popcorn

Recipes to Try

• maple chia bulgur wheat
• honey lemon ginger popcorn
• PB&J oatmeal bars

Protein help keeps you feeling full while aiding in muscle building, and because your body has to work to break it down, eating this macronutrient can give your metabolism a bit of a boost. When it comes to protein, you want to keep it lean and opt for free-range, wild-caught, grass-fed, and/or organic proteins whenever possible.

Proteins

• Beans: black, kidney, chickpeas, etc.
• Beef: grass-fed cuts like tri tip, sirloin)
• Eggs (cage- and antibiotic-free)
• Fish: salmon, trout, cod, tuna and canned tuna, etc. (wild-caught preferred)
• Poultry: chicken and turkey (free-range/antibiotic-free)
• Shellfish: crab, shrimp, dry sea scallops
• Tempeh and tofu

Recipes to Try

• roasted veggie tofu stacks
• garlic shrimp noodles
• steak with Brussels sprouts and quinoa pilaf
• black bean burgers

Healthy fats are an important part of a healthy diet, and including a little fat in every meal helps keep you feeling sated and full. You want to include both MUFAs (monounsaturated fats) and PUFAs (polyunsaturated fats), which include inflammation-fighting omega-3 fatty acids.

Healthy Fats

• Olive oil
• Coconut oil
• Avocado and avocado oil
• Nuts, like almonds, pistachios, and walnuts
• Seeds, like chia, flax, and hemp

You also do not need to live without sweets when eating clean, because depriving yourself of foods you love, is no way to live and it can lead to overeating sweets. Moderation is key.

Sweeteners

• Honey
• Maple sugar
• Dried dates

Recipes to Try

You might notice that we haven't talked about dairy, caffeine, and alcohol. Well, this is where you can set your own rule based on your goals.

Dairy
When eating clean, dairy is not off the table completely, but many people try to avoid it since dairy products can often cause bloating and digestive issues. Plus, cheese tends to be high in unhealthy saturated fats. But if yoghurt keeps you feeling good include it in your meals.

Caffeine
For many people, a daily cup of coffee is a must and high-quality coffee, black tea, and green tea are all considered clean so you don't have to steer clear of your morning pick-me-up. But it's important to keep caffeinated beverages to a minimum. Too much coffee can mess with your energy and anxiety levels and undo all the hard work you're putting in with your healthy food choices. If you must, sub in your second cup of joe for green tea to help you stay on course.

Alcohol
Full of empty calories as well as sugar, alcohol should be avoided when eating clean. Keep the beer, wine, and liquor out of your daily diet and opt for an all-natural mocktail when the mood strikes.

Now that you got the basics down, you can see how flexible this philosophy is. But it's even more flexible than you think. Since this isn't a diet but a healthy lifestyle, you should aim to eat clean 80 percent of the time, which gives you 20 percent wiggle room. While you might avoid alcohol on the daily, it's OK to have a glass of wine once in while or dig into an ice cream sundae. But these indulgences are more an exception than the rule. After eating clean for while, you might even find your cravings for sugary, rich treats or fancy cocktails have diminished. Basically, eating clean is all about balance and moderation.

When you practice 80/20, you give yourself the space to enjoy a meal out or a cocktail with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run. And that's what you want to do: create a sustainable, healthy way of fueling your body that tastes good and satisfies your nutritional needs.

To jump-start your clean eating, check out this two-week plan with recipes for three meals a day, plus a snack and a treat. We have printable shopping lists so you can stock up on all that you need. This plan teaches you how to cook and eat clean and meal prep, too.