Clean Eating for Beginners
5 Simple Tips for Long-Term Results
Welcome to the Wellory Guide to Clean Eating for Beginners! The term "clean eating" has taken the wellness industry by storm. For good reason, too. It's all about embracing foods that are fresh, nutritious, and minimally processed (think vegetables, lean proteins, unrefined grains, and healthy fats). Which is just another way of saying they're not packed with artificial colors, flavors, and preservatives.
But for many, clean eating is hard work. It requires effort, willpower, forethought, and maybe even some meal prep. But here's a secret: it's not nearly as complicated or time-consuming as it seems.
And if you think clean eating is just a fad—think again. Mindful nutrition is a growing trend with no signs of slowing down. It's here to stay, and the benefits are absolutely mind-blowing. We're talking increased energy levels, a stronger immune system, and steady weight loss, just to name a few.
So, if fad diets have left you searching for something that delivers actual results (and builds healthy habits that last a lifetime), we've got your back.
Here are five clean eating tips for beginners that'll set you on the path towards a healthier, happier life:
1.Nosh On Organic Produce
Fruits and vegetables are packed with vitamins and minerals—magnesium, zinc, potassium, and folic acid. Fiber, too. This sheer density of nutrients, coupled with their convenience, variety, and (delicious) flavor, makes organic produce a foundational component of any healthy diet.
Fruits and veggies are particularly ideal for clean eating because most can be consumed raw, and the road from their origin to your stomach is short and direct.
And that’s what clean eating is all about.
2.Limit Your Alcohol
Seriously, we get it. Sometimes a tall glass of red wine seems like the best way to cast off the weight of a long day. So we’re not going to ask you to cut alcohol out of your life altogether (though many health professionals would encourage you to do so). Instead, we’re going to reiterate that moderation is absolutely essential if you’re going to start waving that clean eating flag.
Alcohol, when consumed responsibly, can be a part of your clean eating diet. So stick to one glass of wine (that’s five fluid ounces) per day.
And since you’re already opting for organic produce, why wouldn’t you buy organic wine? They’ve got less sugar, lower alcohol content, and no synthetic additives.
“Drink smarter. Not harder”. That’s your new motto.
3.Know the Glycemic Index
Our bodies are pretty complex. They’re smart, too. And they do a great job of filtering waste and utilizing various nutrients from food to give us consistent energy. Unfortunately, the not-so-good stuff our bodies work so hard to eliminate can still drag us down, so it's super important to know how different foods impact our overall health.
That's where the glycemic index comes in—which charts out how much a particular food will affect blood sugar levels.
Here's a crash course on how it works:
Processed foods—like bacon, potatoes, white breads, and sugary drinks—cause a sharp rise and fall in blood sugar levels. Natural foods—oats, green vegetables, raw carrots, and many fruits—cause a steadier rise in blood sugar levels, resulting in more consistent energy levels.
Knowing which foods cause those spikes in blood pressure will help you start making healthier choices when you hit the market.
While a clean diet is based primarily on fresh organic foods, packaged vegetables, nuts, and meats are an inevitability. That's why reading labels should become standard practice—because part of eating clean is knowing precisely what you're putting into your body.
And we're not talking about the notoriously misleading marketing claims on the front of the packaging. We're talking about the ingredients list on the back.
But we know regulation standards are intentionally complex, which makes understanding these labels a unique challenge.
So here’s a quick tip: ingredients are generally cataloged by quantity, so you’ll find the top three list items were the ingredients the manufacturer used most. Look out for artificial sweeteners, sugars, and trans fats—and pay attention to both calories and the number of servings.
5.Drink More H2O
Water is an essential part of life—it's like a magical elixir that infuses your body with amazing benefits. It balances the fluids in your body, controls calories, and energizes muscles. Here's the kicker, though: 75 percent of Americans may suffer from chronic dehydration.
Pretty wild, huh?
And while there's no consensus on how much water (anywhere between 64 and 101 ounces) you should drink every day, there's no denying that it's a necessity—and it's one of the critical components of clean eating.
If you want to climb aboard the clean eating train, start by making water your go-to beverage.
A lot of folks wonder how to begin eating clean. And if you’re still feeling a little lost—even after reading our guide to clean eating for beginners—that’s okay! We’ve got an incredible staff of passionate professionals that can help.
Start your 1:1 nutrition coaching today!