Is Your Plate Really Clean?

This childhood staple needs a glow-up for both kids and adults. Stick with me to learn more.

So, I’m going to date myself a little here. Who remembers the Clean Plate Club? That well-intentioned, but misguided (sorry, Mom and Dad) attempt to get children to eat at mealtime. To be a member in good standing required only one thing – finish everything on the plate. Imaginary certificates were promised, competition with siblings may have ensued, and cajoling to eat vegetables in exchange for dessert was often involved. I’m not going to lie – it was somehow exciting when I was little. But, there were a couple of real problems with it. 

First, it taught children to ignore their natural hunger signals. Kids have a pretty remarkable ability to know when they’re hungry and when they’re not, something a lot of us lose by adulthood. Second – and this is the biggie – initiation into the Clean Plate Club usually lacked any discussion of what exactly was on the plate. So, let’s reframe the Clean Plate Club to focus on what clean eating is really all about.

Simply put, eating clean means eating foods as close to their natural state as possible – think whole grains, fruits, vegetables, and unrefined oils. It means beverages that aren’t sweetened, including those with artificial sweeteners. With animal protein, including dairy, it means unprocessed without additives.

Full disclosure, some of these choices will likely be more expensive. But, processed food is also expensive in more ways than one. Grocery bills aside, processed food exacts a heavy price on your health, increasing your risk of diseases like type 2 diabetes, heart disease, cancers, and even Alzheimer’s disease, and exacerbating some autoimmune disorders and arthritis. The great news is that whole foods do just the opposite!

Truthfully, there’s too much to say on this topic to cover it all at once. But here’s a quick breakdown to get you started.

Fruits and Veggies
I’ve said it before and I’ll say it again: The goal with fruits and veggies is to “eat the rainbow.” The more colors you eat, the more vitamins, minerals, and antioxidants (which reduce disease risk) you’ll get. Test yourself by doing a little color inventory at the end of the day to see how many you consumed. Not getting the whole rainbow? Challenge yourself to try some new fruit/veggie options to up your game. This is a great game to play with kids, too! Do a color hunt in the produce aisle and let them help pick what you buy. (It's also the perfect opportunity to teach them the difference between colors that occur in nature and those in artificially-colored processed foods.) 

As for organic or not, do what your budget and availability allow. Organic is best for a variety of reasons – more on that in a future issue! – but second best is locally grown. Often, small farms can’t afford to get the official “organic” designation, yet use the same practices as certified organic facilities. But, by all means, don’t skip out on produce just because organic isn’t an option for you.

Finally, don’t forget to forage in the freezer. There are plenty of great fruit and veggie options in the freezer aisle, too. These products are generally frozen when they’re harvested so the quality and flavor are high. Just make sure you choose options without sauces or additives like sodium.

Grains
With grain products, you’re looking for 100% whole grain. Here, you have to become a bit of a sleuth to avoid being sucked in by marketing tactics. A product can advertise itself as whole grain even if it’s mostly made up of refined grains with only a small amount of whole grain. Multi-grain is another sneaky term that advertisers use. All “multi-grain” means is that the product has multiple grains in it. It says nothing about whether or not they’re whole grains. Check the ingredient list for terms like whole wheat or 100% whole wheat, whole corn or whole cornmeal, brown rice, and/or whole oats. Avoid products with grains that are listed as refined, enriched, or white. And, don’t forget fantastic alternatives like quinoa, millet, and buckwheat.

Meat, Poultry, and Fish
Stick to unprocessed options. Pepperoni, ham, and bacon shouldn’t be invited to every meal. If you must have them, make it an occasional thing. And, here’s something more to chew on – you want your animal protein to eat the way it would if left to its own devices in nature. That means 100% grass-fed beef and dairy from grass-fed cows; it means you want your chicken to be pasture-raised and your eggs to come from pasture-raised chickens; it means wild fish and seafood. You also want to be on the lookout for added hormones. Think of it this way – you eat what your food eats. 

More on Dairy
Dairy consumption has a lot of controversy behind it. Recent research reported on by the Mayo Clinic, the National Institutes of Health, and Harvard Health suggests that dairy consumption may not have all the adverse effects on heart health once thought. Current evidence actually suggests a neutral or positive effect from some consumption of full-fat dairy products. I know that flies in the face of the low-fat/non-fat dairy craze. But, think of it this way – low-fat dairy isn’t a whole food. It’s processed to remove the fat. And, when something is removed by a food manufacturer, something else is usually added. In the case of dairy, it’s often fillers, thickeners, or sweeteners. The benefit of full-fat dairy is that it’s more satisfying than low- or no-fat options, so you eat less. In terms of dairy’s potential health benefits, fermented types like yogurt and kefir are best. None of this is to say that you can eat all the dairy you want with reckless abandon. (In fact, there are some health conditions that may benefit from the elimination of dairy.) But a moderate amount, if you tolerate it, can be part of a healthy, clean diet.

Oils
Many vegetable oils that have been touted as healthy are less so than we once thought, either because they’re highly genetically modified, or because they’re chemically processed. Canola, corn, and sunflower oils are all on that list. The other problem with these oils is that they oxidize when exposed to oxygen or high heat, which can cause inflammation in the body. Instead, olive oil and avocado oil are better options. Olive oil is the ideal choice for salads and lower-heat cooking. When it comes to high-heat cooking, avocado oil is where it’s at. It has no flavor and a high smoke point, which means it won’t oxidize when heated. It’s also great for baking, and can now be found in non-stick sprays. If you must use canola or other vegetable/seed oils, look for organic and expeller-pressed varieties – they won’t be genetically modified or chemically extracted, so they’re a healthier bet.

Vegetarian Protein Sources
There’s plenty of evidence that the more plant foods you eat, the healthier you will be. Even one meatless day a week has the potential to improve your overall health. When searching for vegetarian protein sources, the same rule applies – look for whole, unprocessed options. Think tofu (give it a try!), beans, lentils, nuts, and nut butters. Steer clear of imitation meat replacements with a laundry list of ingredients. Instead, there are many veggie burgers on the market made of whole grains, beans, and vegetables. Here, again, a little label reading goes a long way.

Packaged Foods
It’s unrealistic to think that everyone can avoid all pre-packaged foods all the time. But that doesn’t mean that clean eating has to go out the window. Here again, label reading is the best thing you can do for yourself. Look for the fewest ingredients on the list as possible – ideally, five or fewer. Make sure sugar isn’t in the top 3. You want whole grains, not refined or enriched where nutrients have been stripped out. Hydrogenated oils – also called trans fats – are often found in packaged food because they extend shelf life. Trans fats have been directly linked to heart disease and unhealthy changes in the brain, so avoid them. Last, be on the lookout for artificial colors like yellow #5 or red #40, preservatives like nitrates/nitrites or MSG, artificial sweeteners, and artificial fat. A good rule of thumb – if a food has colors, numbers, or acronyms (BHS, BHT, EDTA, etc.) on the ingredient list, skip it.

Size Matters
Now that we’ve covered what foods should be on your plate, let's talk about the amount on your plate. The source I like for this comes from the book Food as Everyday Medicine, by Julie Briley, ND, and Courtney Jackson, ND. Their FAME Plate recommends filling half the plate with non-starchy vegetables; one-fourth with grains like brown rice or starchy veggies like potatoes; one-fourth with protein; a moderate amount of healthy fat such as avocado, olives, olive oil, nuts, etc. Fruit is a fabulous addition that can be eaten daily, but not necessarily at every meal.

Making it Work
Cleaning up your diet – or, really, any change to your diet – doesn’t have to be an overwhelming, all-at-once kind of thing. It also doesn’t mean taking away absolutely everything you love and eating nothing but green salad. Clean eating and delicious food can go hand in hand. If this has you curious and wanting to know more, or if you already know you want to get healthier through better nutrition, click below and let’s chat. You really can have your cake and eat it, too. I can show you how.