Clean Eating for Long-Term Health and Energy

Summary: Boost your energy, lower your risk of chronic diseases, and enhance your overall well-being by adopting a clean eating diet focused on whole, minimally processed foods. This article outlines the benefits of clean eating and provides tips on choosing foods that support long-term health.

Clean eating is more than just a fad diet—it’s a long-term approach to fueling your body with whole, minimally processed foods that nourish and sustain you. It emphasizes consuming nutrient-rich foods like fruits, vegetables, whole grains, lean protein, and healthy fats while limiting those high in added sugars, refined carbohydrates, and unhealthy fats.

When practiced consistently, clean eating can improve your health by supplying your body with the essential vitamins, minerals and antioxidants it needs to prevent chronic diseases, enhance energy levels, and may even help you live longer.

Key health benefits of clean eating

Here are a few ways clean eating habits can improve your overall health and well-being.

1. Supports heart health

Heart disease is the leading cause of death for both men and women in the United States.¹ An unhealthy diet filled with processed foods can increase your risk of high blood pressure, high cholesterol and inflammation, all of which can lead to heart disease. Eating clean, heart-healthy foods can help to minimize those risks.

2. Boosts metabolism and energy

Do you have a hard time maintaining your energy throughout the day? Your diet may be linked to this. Processed foods, excess sugar and empty carbohydrates can slow down your metabolism and sap your energy. A diet rich in lean proteins and healthy fats can help to stabilize your blood sugar, sustain your metabolism and prevent energy dips.²

3. Promotes healthy aging

As you age, your body requires more protein to maintain muscle mass, and more calcium-rich foods to support bone strength. Many healthy fats in a clean-eating diet contain Omega-3 fatty acids, which may be beneficial in reducing age-related cognitive decline.

Practical clean eating strategies

Adopting a clean eating diet isn’t complex — but it requires paying more attention to what you put in your body. The key is to make small, sustainable changes that fit your daily routine. Here are some practical strategies to help you maintain a clean eating lifestyle:

Eat more fruits and vegetables

Fresh fruit and vegetables are among the cleanest foods you can eat. According to the Centers for Disease Control and Prevention (CDC), adults should eat up to 2 cups of fruit and 3 cups of vegetables every day.² Fruits and veggies make healthier snack options and can curb hunger between meals.

Swap out highly processed food for good

You don’t have to overhaul your entire diet in one night to eat clean. Instead, start by swapping processed food with more nutritious, whole-food options. Some healthy swaps include:

For example, overnight oats may be a healthier breakfast option than sugary cereals, and they are easy to make. Just add milk (cow, almond, oat, or soy), Greek yogurt, rolled oats, honey, chia seeds, cinnamon, and fresh blueberries to a jar, shake or stir to combine, and then let sit in the refrigerator overnight. Enjoy a nutritious, filling breakfast when you wake up.

Even if you have a sweet tooth, there are clean-eating snacks that can satisfy your cravings. For example, you can make delicious peanut butter cookies with just a banana and natural peanut butter (no sugar added).

Grocery shopping tips for clean eating

A clean eating lifestyle starts at the grocery store. Make a habit of reading the ingredient labels on foods before you put them in your cart. Just because a product claims to be “natural,” “low fat,” or “zero sugar,” doesn’t mean it’s healthy for you. If the ingredient list is excessively long and includes unrecognizable items, there may be a good chance that it is processed with artificial additives.

Planning your meals and making a shopping list before heading to the store is also a good idea. It encourages you to create your own meals from scratch, rather than grabbing pre-packaged processed foods.

Don’t worry about the occasional cheat day

Occasionally, indulging in foods like ice cream or fries is okay and won’t derail clean eating habits. Consider following the 80/20 rule of clean eating: 80% whole, unprocessed foods and 20% indulgence to allow for guilt-free enjoyment.⁴

Embrace clean eating for a healthier future

Clean eating involves making smarter, more mindful food choices for long-term health, energy, and well-being. By prioritizing whole, minimally processed foods and reducing unhealthy additives, you can give your body essential nutrients to thrive. At Mutual of Omaha, we’re committed to helping you build a strong foundation for a healthier future.

Frequently Asked Questions

Q1. What is clean eating?

Clean eating means choosing foods that are as close to their natural state as possible. It includes minimally processed foods like fruits, vegetables, lean protein, whole grains and healthy fats. It is considered as being more of a lifestyle than a diet.

Q2. Can I still eat out while following a clean eating lifestyle?

Yes, you can dine out while following a clean eating lifestyle. The key is to choose menu options that feature whole ingredients, such as grilled chicken or fish, fresh vegetables and whole grains. Ask for dressings and sauces on the side to limit unhealthy fats and added sugars. Clean eating means at least 80% of the foods you consume are whole, clean foods, and leaving room to indulge occasionally.

Q3. Can clean eating help me lose weight?

While not a fad weight-loss diet, clean eating habits can help you lose weight. Eating nutrient-dense foods high in protein and fiber can help you feel full longer, so you don’t eat as much during the day. Clean foods can also help stabilize your blood sugar levels, reducing your cravings.⁵

Sources

1. Centers for Disease Control and Prevention, Leading Causes of Death, United States | Women’s Health, December 2024
2. Healthline.com, 14 Easy Ways to Lower Blood Sugar Levels Naturally, May 2024
3. CDC Morbidity and Mortality Weekly Report, Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019 | MMWR, January 2022
4. VeryWell Fit, The 80/20 Rule Diet: An Option for Sustainable Weight Loss?, July 2024
5. WebMD, Eat Clean Diet Review: Unprocessed Foods for Weight Loss, April 2023

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