Clean eating has been a trend for the past decade, although there's no official definition of just what "clean eating" means. In fact, it's more a dietary approach than a specific diet, although quite a number of cookbooks have spun off of this trend.
The foundation of clean eating is choosing whole foods and foods in their less processed states—choosing from vegetables, fruits, whole grains, pulses (beans, lentils, and peas), dairy, nuts, seeds, and high-quality animal and plant proteins. When possible, food choices are organic and based on what's in season in your geographic region. When choosing packaged foods with a label, foods with shorter ingredient lists are preferred, and added sugars are limited.
So far, so good. However, the movement can go to extremes. Many clean-eating advocates aim to avoid all traces of added sugar, high-fructose corn syrup, preservatives, artificial colors and flavors, and other additives—a position that might be admirable but is too stringent for most people. In many cases, a cultlike extremism is encouraged by wellness bloggers and celebrities who have no nutrition qualifications or evidence to back up some of their promises, including claims that their version of clean eating will change your life or cure your health issues.
Increasingly, food companies are picking up on the trend, using language in their marketing like "food should be clean" and "don't eat ingredients you can't pronounce." This not only taps into safety fears, but it implies that if food isn't "clean," it's dirty, or that if it's not chemical-free, it's chemical-laden. The truth is that foods don't fall into black-and-white categories. For example, even organic agriculture uses pesticides—most are natural, but some are manufactured.
The good: Some versions of clean eating offer a genuine way to eat a nutritious diet based on fruits, vegetables, beans, and whole grains, with healthy fats and either plant- or animal-based protein food for balance—while reducing sugar and ultra-processed foods.
The bad: Other interpretations of clean eating can lead to a rigid diet that bans entire foods or food groups like grains—especially gluten-containing grains— soy, legumes, and dairy. These extremes are not supported by research, and you can develop nutrient deficiencies if your food choices are too limited. In some cases, clean eating, especially in its more rigid forms, can become less of a diet than an identity and could lead to disordered eating.
The mixed bag: There's real benefit in eating more whole and minimally processed foods, but not in fearing others that are nutritious. Because many consumers perceive that "clean" foods are safer and higher quality, "certified clean" labels are starting to appear on some processed foods, although there's no standard definition behind them. Even the least extreme version of clean eating typically requires cooking most meals at home, which isn't feasible for everyone.
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FAQs
You start by filling half your plate with fruits and vegetables, a quarter with whole grains like quinoa, oats, brown rice, and the last quarter with what they call "protein power" such as fish, poultry, beans, and nuts. Add healthy oils in moderation and choose water, coffee, or tea over juice or sugary drinks.
What are the 8 clean eating foods? ›
These items are examples of what might be considered in a clean diet:
- Fresh fruit. Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice.
- Vegetables. ...
- Lean meats/protein. ...
- Grain (cereal) foods. ...
- Dairy products.
What is the 'Harvard diet'?
- Vegetables and fruits should be prominent in most meals (1/2 of your plate) ...
- Add in whole grains (1/4 of your plate) ...
- Get some healthy protein (1/4 of your plate) ...
- Cook with healthy oils (in moderation) ...
- Go for water, tea and coffee over milk. ...
- Move your body.
Good news, a group of researchers sought to answer this question by studying people who followed one of four different dietary patterns, including the Alternate Mediterranean Diet, the Dietary Guidelines for Americans (MyPlate), the Healthful Plant-Based Diet Index, and the Alternate Healthy Eating Index (also known as ...
What foods are in Harvard weight loss? ›
It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains.
Are eggs considered clean eating? ›
Eggs are a great choice—and don't skip the yolk, or you'll miss out on extra protein and nutrients not found in the egg whites. Nuts, seeds and beans are all fantastic choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.
Is cheese part of clean eating? ›
Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.
Is oatmeal clean eating? ›
Likewise, many whole grains qualify for a clean eating food list even though they may be somewhat processed. For example, whole rolled oats are a clean food, but the very outer coating of the oat, as you'd find with oat groats, has been removed.
Are potatoes healthy? ›
They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.
Are bananas good for you, Harvard? ›
Among all fruits, bananas are one of best sources of potassium, with about 450 milligrams (mg) per banana.
Is rice nutritious? Rice is a rich source of carbohydrates, the body's main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.
What are the 3 F's of diet? ›
Adjusting food, fluid and fitness to achieve your goals
You control energy balance through the food and fluid you consume (energy intake) and physical activity that you do (energy expenditure). I refer to these as the '3F's' — food, fluid and fitness — the levers for managing body composition.
What are the 4 F's of diet? ›
It also emphasizes the intake of foods that help the inhibitory nerve cells that suppress the pain input (4 F's: Fresh fruit, fresh vegetables, fish, and fowl). By doing so, the patient's weight normalizes itself automatically: overweight or underweight extremes normalize close to the patient's ideal weight.
What is the Harvard Index diet? ›
The Harvard Diet Plan was developed by nutrition scientist Dr Walter Willett, and can be described as more of a 'guide' than a diet, encouraging users to increase their consumption of fresh foods high in nutrients, as well as actively avoid such nasties as sugary drinks and processed meat.
What is the 5:2 diet Harvard? ›
"One pattern that has become a bit popular is the so-called 5:2 diet," says Dr. Frank Hu, chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. With this system, you eat normally for five days of the week, but restrict food intake to just 500 to 600 calories on the two fasting days.
What is the meal plan for Harvard? ›
5 Meal Plan $1,422.00 per term. 10 Meal Plan $2,829.50 per term. 21 Meal Plan $4,069.50 per term.
What are the best foods for gut health Harvard? ›
Research suggests that foods that are high in fiber, like fruits, vegetables and whole grains, and rich in probiotics, such as sauerkraut, kimchi and yogurt, have gut-boosting properties.
