Valley of the Sun, AZ

Working with the community... for a healthier community.

The Clean Eating Lifestyle

 Garner Healthy Living Everyday November 07, 2014
By Judith Garner

Clean eating is a lifestyle approach to food and its preparation, not a short-term diet. Clean eaters choose to avoid processed and refined foods by consuming meals made up of whole foods — these are foods produced as close to nature as possible. One way to recognize “clean” foods is to consider ingredient lists. Foods generally having one-word ingredients (e.g., lentils, spinach, kale, almonds, blueberries, carrots, etc.), will be free of additives, hormones, flavorings, colorings, and artificial sweeteners. The longer the food’s ingredient list, the more processing and manipulation has taken place — additions of chemicals, processed oils, salt, sugar, etc.

Clean Eating Principles:
  • Eat wisely: Choose a variety of whole-foods based on their nutrient value.
  • Eat regularly: Fuel with breakfast, having numerous smaller meals throughout the day.
  • Eat selectively: Avoid refined and processed food choices.
Eating wisely is choosing foods that infuse the body with the nutrients needed to stay healthy — aim to eat a colorful assortment of vegetables and fruit, whole grains, and lean protein. Look for foods that are organically grown and remain as close to nature as possible.

Eating regularly keeps body metabolism on an even keel. By controlling meal portions and eating at timed intervals — six small meals a day, this helps regulate blood sugar, control cravings, and keep hunger at bay. Trillions of body cells process the fuel (food) they’re fed and work continuously to break it down, converting fuel to usable energy. This is the energy that keeps us breathing and moves muscles, among other bodily functions.

Eating selectively becomes a habit as one gets accustomed to consuming a variety of whole-food and more of them. Discerning clean eaters avoid harmful foods prevalent in the market place. Their mantra: eat clean and feel good! It’s a lifestyle choice.

“Clean” and “Organic” — Not Synonymous
Clean, whole-foods are not refined or processed so they’re free of additives and preservatives. “Organic” refers to how these whole foods are grown — without chemical fertilizers or pesticides.

According to the USDA (United States Department of Agriculture), the term organic foods refers to: poultry, meat, dairy and eggs that come from animals that are free of antibiotics and growth hormones; fruits and vegetables that have never been treated with pesticides, ionizing radiation or bioengineering.

Organic products have strict production and labeling requirements.

Understanding USDA Organic Labeling:
  • 100% organic: All ingredients must be certified; use of the USDA Organic Seal is optional.
  • Organic: 95% or more organic ingredients must be certified; use of the USDA Organic Seal is optional.
  • Made with Organic Ingredients: At least 70% organic ingredients must be certified. Allowed to state “made with organic (listing up to three ingredients or ingredient categories)” on packaging; may not use the USDA Organic Seal.
  • Less than 70% Organic Ingredients: Less than 70% certified organic ingredients are allowed to be denoted in ingredient list only; may not use the USDA Organic Seal.
Judith Garner 
Garner Healthy Living Everyday helps people discover principles and practices of health providing resources, education and support in areas of: weight-loss; habits of health; healthy eating; and processed-free lifestyle. Offering fee based: Certified Independent Health Coaching Services. We have mentors and coaches in every important area of our life — school, work, sports, skills. Why should maintaining our health be any different? For a complimentary initial consultation, contact Judith Garner at 480-560-7842, email, or visit

Photo credit: monkeybusinessimages/iStock Back to Top

 Garner Healthy Living Everyday| November 07, 2014

Add A Comment


Allowed HTML: <b>, <i>, <u>, <a>



Copyright © Agility Inc. 2022