What is Clean Eating?
What is Clean Eating?
“Clean eating” is a phrase that frequently comes up, but what does it mean? I first encountered the term in a fitness magazine years ago, and it felt like the new buzzword. As a dietitian, I was surprised that this “new” concept existed and even more surprised that there wasn’t a clear definition. Over time, I’ve learned more about the term, but one thing remains true: clean eating is a vague and often misunderstood concept.
What Does “Clean Eating” Really Mean?
One reason “clean eating” is confusing is that there’s no official definition. It’s a flexible term whose meaning changes based on who you ask. People commonly use it to describe eating foods in their most natural state possible. That means unprocessed, whole foods close to how they’re found in nature.
But even that explanation is broad and subject to interpretation. I’ve heard people say clean eating means avoiding “chemicals” in food—but everything, including water and even your body, is made of chemicals. Others suggest it’s about avoiding foods with ingredients you can’t pronounce. This sounds reasonable, but many nutrients essential for health have complex names, too.
Some even eliminate entire food groups—grains, dairy, even fruit—to classic “demons” like sugar or coffee. While this may sound health-conscious, it can lead to unnecessary restrictions. So, the question is, is this truly healthier?
Is Clean Eating Healthier?
A concrete definition is needed to say whether clean eating is healthier. I’ve seen that people who claim to “eat clean” tend to have exceptions. They might avoid certain processed foods but happily indulge in others, like yogurt or cheese, which are technically processed.
I’m all for promoting healthy eating habits—like eating more fruits and vegetables—but these don’t need to fall under a label like “clean.” You don’t need to eliminate all processed foods to be healthy. Instead, you can:
Choose whole grains when possible.
Eat fruits and vegetables in various forms—fresh, frozen, or canned are all fine.
Enjoy coffee if you like it—it’s one of the richest sources of antioxidants in many diets.
Accept that some processed foods are beneficial, like milk fortified with vitamin D or grains enriched with B vitamins.
And as for packaged foods, I’ll be the first to admit my spinach comes in a bag, and I’m glad it does. Packaged foods are not inherently wrong; in some cases, they make eating healthier more convenient.
Is It Sustainable?
A critical question about any eating pattern is: Can you stick to it long-term? During the holidays? On vacation? When out with friends? This is where clean eating can be problematic.
Rigidly following a “clean eating” plan can be socially limiting. If you have a long list of forbidden foods, navigating a restaurant menu or enjoying a meal at a friend’s house can be challenging. I once met a friend for lunch who brought her food to the restaurant because it fit her clean eating plan. This wasn’t about allergies or finances; it was just her interpretation of clean eating.
It left me wondering: Is this sustainable? More importantly, is this necessary? Life is full of moments around food—celebrations, gatherings, and simple meals with friends. Strict rules can interfere with those experiences.
Additionally, some who follow clean eating are under the impression that anything processed is “bad,” and anything with additives is harmful. This is not true. Processing allows food to last longer and get to your home safely. Additives like ascorbic acid (vitamin C) are used as preservatives, and many processed foods are fortified with essential nutrients like B vitamins or calcium. These things aren’t harmful; they’re helpful.
And if this attitude towards food is causing strife in your life, rethink some things. I recently read about a mom who did not want her children to have cookies and even threw away a batch of cookies in her MIL’s kitchen. Crossing the line in someone else’s space to deprive everyone of something she deemed “bad.” This wasn’t a grandparent sneaking cookies to her grandchildren but a fun project they had completed together, and Mom didn’t like the results.
The Bottom Line
For many, clean eating is about eating in a way that feels healthier, but it’s far from a superior or necessary approach to nutrition. Labeling foods as “clean” or “unclean” can lead to unnecessary stress and judgment.
Instead, focus on eating well and choosing healthier options most of the time. There’s no need for rigid rules or labels. What some people call “eating clean” is often just what the rest call “eating.” Enjoy a variety of foods, embrace balance, and let go of the pressure to be perfect.
After all, eating shouldn’t come with a side of guilt.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on August 16, 2022, and is updated here.
