7 Tips for Clean Eating


Eat more produce

Wasted food. The CDC reports 10% of Americans eat enough veggies and fruits. Fruits and vegetables lower blood pressure, type 2 diabetes, heart disease, obesity, and cancer.


Go Whole Grain

Whole grains include more fiber, antioxidants, and inflammation-fighting phytonutrients than processed carbs like white pasta, sugar, and bread. Whole grain eaters lose and maintain weight.


 Eat Less Meat

Clean eating doesn't need veganism—eating less meat lowers blood pressure, heart disease risk, and weight. Plants boost fiber, healthy fats, vitamins, and minerals.


Processed Foods

Watch out for foods with plenty of sugar, processed carbohydrates, foreign ingredients, and partially hydrogenated oils. Plain yogurt, cheese, whole-wheat pasta, and baby spinach are clean processed foods.


Reduce Sugar

Most are sweet. Men need 9 tablespoons, women 6. US sugar intake is 28 teaspoons. Avoid soda and baking. Cereal, tomato sauce, and plain yogurt have sugar. Avoid sugar.


Watch Sodium

Sodium is like sugar—overconsumed.  50+, African American, high blood pressure, chronic renal illness, or diabetes—reduce to 1,500 mg daily. Convenience meals have 80% sodium. Limiting processed foods reduces salt intake.


Think Green

Clean eating helps you and the planet. Food costs. The USEPA reports 11% greenhouse gas emissions from agriculture.  Modern fishing has destroyed marine habitats and overfished seafood.

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