Why I don’t like the “Clean Eating” Label
I don’t believe that the recent trend for “clean eating” that has taken over both coaches’ and the general population’s language around food is useful or helpful to the majority of people using it.
The reasons are pretty simple: 1) Experts can’t agree on a definition of what it actually means, and 2) Does “clean eating,” “clean food,” “clean swaps,” mean that you’re trading in “dirty food”?
Clean eating is at best a silly fad (yes I said it) that fuels more anxiety around food. At worst it could lead to obsessive behaviour, eating disorders, and even orthorexia (an unhealthy obsession with healthful eating. 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.
Research suggests that clean eating may result in excessive food restriction, nutrient deficiencies, and loss of social relationships. This can also lead to mental distress. Do you ever feel any of the above when you’re trying to abide by these rules?
While an obsession with clean eating is not healthy for the mind or body, it is important to eat a nutrient-dense, healthy diet. There are ways to find a healthy balance between clean eating and eating healthily without fear or restriction. Remember, a large number of you will have had these beliefs embedded for years, so it’s not something that can dramatically shift overnight. It does, however, require you to accept where you’re at and have the awareness to know that this won’t serve you in the long term. It’s all about healing inside out.
We can be grateful for our resources, agriculture, and farmers. Just be mindful of how quickly that can go the other way. The main reason “clean eating” is popular is because it sells. People buy into the idea that this will solve all their problems.
What I want to help you do is connect back with food and with yourself again. Here are some ways to do just that:
1. Tune In in your Hunger Cues
This is all about tuning into your hunger gauge and knowing when you are actually hungry and need to eat versus eating out of boredom and stress, or ignoring your hunger cues altogether.
So to help you avoid getting “hangry”, try some of these snacks to help you feel fuller and less likely to bite someone's head off (not literally).
Food Snack ideas for you on-the-go:
2. Create Awareness
When you find yourself having mood swings (like feeling hanger), or speaking in ways that create negativity around food, using a journal is a great way to keep a log of your thoughts. It creates awareness and is a space to help you create new pathways and vocabulary for what serves you.
3. Balance Your Plate
A simple way to help guide your decision making when creating a plate of food is to identify it in a simple form. Particularly when there’s many options to choose from. The key thing is to make sure a third of your plate is fruits and veggies as they offer fibre, vitamins, and minerals for nourishment. Then the next two thirds contain your proteins and your carbs. The best part of this plate is there is no restriction and you’re getting what you need out of the meal.
This helps:
Support your day-to-day
Maximise your digestive health
Strengthen your gut microbiome
Boost your immunity
Detoxify your body
Fight inflammation
Check out the ‘Balanced Plates’ and how you can gauge what you have in the tank for yourself.
4. Savour Your Meal
To savour means to taste and enjoy food completely. Make a body kindness plan - savoring is all about connection and pleasure. What we eat impacts our minds and our bodies. Remove distractions from the table and savour the flavours, texture, and time.
I love the concept of spiralling up. So when you make choices you need to make sure every decision is helping you to spiral up. If it makes you spiral down and triggers negative emotions such as guilt, then you need to review your approach and thought patterns. The best way to express this is to write down those thoughts and feelings. This will help you understand their origin and replace these thoughts and actions to support future you. Spiralling upwards means feelings of excitement, happiness, content, and achievement.
Bottom line: It comes down to the awareness of your thoughts and being able to shift thought patterns that no longer serve you. Knowing that “clean eating” or “clean swaps” is another marketing gimmick will help you gain peace of mind and build a better relationship with food.
Book recommendations to help you explore further:
Body Kindness by Rebecca Scritchfield
Next Level & Roar by Dr Stacy Sims
Everything Fat Loss by Ben Carpenter
Bottom Line: Ultimately, it's important to get clear on what actually works for you. Follow more accounts from educators that have studied this, not just an influencer on a generic fat loss programme. Base your decisions on your lifestyle and staying in your lane. Do not let your thoughts and feelings be led by some out-of-date information that is holding you back from achieving your goals. Eating clean is a marketing term trying to make you feel good and bad about food. That is simply not the case - let’s bring it back to reality and your own language.
Remember: Information is so accessible. It’s important to get smarter with who you’re getting your source of information from. Continue educating yourself and start making choices that serve you.
Alternatively if you’re feeling stuck and need the support and accountability then please reach out to us and Head Coach Lizzie to have a chat about it - we’re ready to rock your world! You can enquire through filling out the form here.
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