7 Tips for Clean Eating (2024)

Emerging research suggests that cutting back on meat is healthier for you and the planet. Veganism isn't a requirement for clean eating, though—just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check. Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet.

Some people worry about getting enough protein when cutting down on meat. But it's pretty easy to get the recommended daily 0.8 grams of protein per kilogram of body weight—approximately 56 g daily for men and 46 g daily for women—even on a vegetarian or vegan diet. Eggs, dairy, beans and nuts are all suitable protein sources for a clean, vegetarian diet. Choose dairy with no added sugar and simple ingredients.

When you do eat meat, choose options that haven't been pumped with antibiotics and even better if they've lived and eaten as they would in the wild (think: grass-fed beef, wild-caught salmon). Clean eating also means cutting down on processed meats like cold cuts, bacon and sausage.

It's important to note that the act of chopping, mixing and cooking at home constitutes a form of food processing. Interestingly, a review conducted by the Journal of Nutrition in 2023 suggests that nutrient-dense meals can still be achieved while incorporating processed or ultra-processed foods. However, the concern arises from the fact that many packaged items found in grocery stores undergo excessive processing, altering them beyond recognition. Nature certainly didn't intend for chips to be neon orange or for cereal to be candy-colored blue. It's crucial to watch out for products with high levels of sugar and refined grains, extensive ingredient lists featuring unfamiliar items, and those containing partially hydrogenated oils. Nonetheless, there are clean processed foods available, such as plain yogurt, cheese, whole-wheat pasta and packaged baby spinach.

And while you can make salad dressings, pasta sauce, mayo, hummus and broth at home, you can also find clean versions at the store. Just read the ingredient list. Our bodies digest processed and unprocessed foods differently. In the case of white bread versus whole-wheat bread, the machine has already started to process the white bread for you—stripping away the bran and germ—leaving your body with less work to do. Limiting packaged foods can also reduce your exposure to BPA—found in some canned foods—and other chemicals found in plastics.

Most people eat too much added sugar. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. The average American gets about four times that amount—28 teaspoons of added sugar per day. To clean up your diet, reduce added sugars by limiting sweets like soda, candy and baked goods. But it's more than just desserts—keep an eye on sugars added to healthier foods like yogurt (choose plain), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it's listed toward the bottom, which means less of it is used in the food.

And you don't have to worry as much about naturally occurring sugars in fruit and dairy. They come packed with fiber, protein or fat to help blunt the effect of sugar on insulin levels. They also deliver nutrients so you're not just getting empty, sugary calories.

Most of the sodium in our diets comes from processed, prepackaged and prepared foods. Cutting back on these foods will help you reduce your salt intake, as most packaged foods contain more sodium than homemade versions.

To help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar. Clean-eating recipes can still use salt, which is essential for bringing out the flavor of foods, but use it smartly and sparingly. Coarse sea salt or kosher salt can add punch when sprinkled on dishes at the end of cooking, and teaspoon for teaspoon, they contain less sodium than table salt.

Clean eating might be better for you and the planet. The food we eat takes resources to get to our plates. According to the United States Environmental Protection Agency, agriculture accounts for 10% of all greenhouse gas emissions, with the meat industry accounting for much of it. Although great strides have been made and continue to be made in this area, it takes a lot of resources to raise and feed an animal, and the methane released from digestion and manure makes that carbon footprint even bigger—especially for cows, goats and sheep—according to a 2020 study published in the Journal of Animal Science.

Produce production can also take a toll, with the types of herbicides, pesticides and synthetic fertilizers impacting water and soil quality. Eating clean comes in because going veg-heavy and light on meat may help preserve the earth's resources. It is estimated that a vegetarian diet requires three times less water and 2.5 times less energy to produce than a meat-heavy diet, per a 2021 review in the International Journal of Environmental Research and Public Health. Shifting from a meat-forward style of eating to a plant-based style may slash greenhouse gas emissions, according to a 2022 study published in the Journal of Cleaner Production. Choosing organic or grass-fed meat and purchasing sustainably caught or farmed seafood makes your proteins a more environmentally sound choice. If it fits your budget, fruits and vegetables can be purchased organic, as well as local and in-season to help cut down on their carbon footprint.