1. Aim for all food to be as close as possible to it's natural state, and consumed as soon as possible after harvest.
Food begins to decompose from the moment it is removed from it's source.
Food consumed raw almost as soon as it is harvested, is
still 'alive' in the sense it contains all the same macros, mineral and
vitamin content as it did when it was living. The longer a food sits
unconsumed and the further along the decomposition cycle, the less nutrient dense
There is also the belief that food consumed raw and as close to harvest still contains all of the plant's essence, or life force and that this as well as the nutritional content is consumed. Food left for a few hours to a few days (depending on the food type) is considered to no longer contain this life essence and is so considered to be less sustaining.
Example Fresh strawberries vs fridge stored strawberries: While there is no scientific proof to this theory I have experimented with food at home such as a fresh picked unwashed strawberry (our garden is organic) right from the garden or strawberries taken inside and stored until that night. The fresh ones do have a certain something that the others don't, plus they taste better too.
2. Aim to grow or supply your own food or to purchase it from local organic producers.
If you can grow your own food, any of it at all you are doing several things; you are providing a nutrient dense food source for yourself and your loved ones, you are providing vegetation back to the planet (food for insects, nectar for birds, bees and butterflies and 02/CO2 exchange), finally you know exactly where it was grow, under what conditions, what pesticides or not were used on it and when it was harvested and in what matter.
Where you are unable to grow or
produce it at home, then try to buy from someone nearby who sells the
food. Someone where you can ask where and how it was produced, where you
more often than not can actually visit the producer and see the
workings of the farm, pick and buy some produce while you are there.
For example Apiarist's Honey vs Store Bought Honey: Honey at your local supermarket is often heat treated (which removes many of the honey's benefits) and blended with other sugars such as liquid sucrose, molasses or maple syrup. It will say on the label if it has been blended, it doesn't tell you how long it has been since it was harvested. Honey purchased from a local apiarist will be harvested freshly, often if requested you can participate in the collection.The honey is fresh, untreated and unmodified, it can often be purchased two ways fresh spun into sterile jars or still in the beeswax at a slightly higher charge.
3. Aim to purchase your food unprocessed without preservatives, additives or other modifications
you do have to buy something from outside of your own home or network,
then try to buy the unprocessed or least processed version.Unprocessed
and raw is not always an option or a choice but some packaged food isn't
too bad nutritionally speaking, frozen vegetables, tinned tomatoes. You
just have to choose the option that is going to provide your body is as
close as possible to the raw, fresh ingredient.
For example Homemade/Baker's bread vs store bought bread: you
can buy bread from a chain supermarket for a couple of dollars a loaf,
but it is rubbish - full of fillers and chemicals and not really 'bread'
at all. Even the weight of it tells you it's not real bread. Then you
go to a good bakery and you buy a wholegrain seed bread (my favourite
here is a heavy rye, barley and oat loaf with pumpkin seed, sesame seed,
chia seed, flax seed (linseed), sunflower, poppy, barley, kibbled mung
bean, amaranth, flaked quinoa,...yum!), and you can feel the weight as
soon as you hold it. Sure its a dollar or so more but it is also
completely different quality, white processed bread really is just sweet
play doh that has you wanting to eat a bunch of it, whereas real bread
has taste and texture and a single slice is filling and nutritious.
4. Aim to eat as ethically and environmentally positively as you are able for your choice of diet.
This is a hot topic and not everyone will agree with everyone else on where the lines should be drawn. This statement means that as an individual you choose to eat in a manner that suits your ideals both morally and ethically. If eating animal products is offensive for you then you abstain from doing so, if food prepared in a certain manner is against your religious beliefs then you do what is right for you.
For example Butcher's Fresh Grass Fed Steak vs Store Bought Grain Fed Steak; You are a meat eating carnivore through and through and you love red meat and could eat rare steak every night. Then make an ethical and moral choice and eat rare grass fed steak bought from an RSPCA certified local butcher.Not only will you be making a choice for the better good, but you will have better tasting steak too!
If you wish to begin stocking out your kitchen towards
a clean eating lifestyle, then you need to know of what sort of
products might be available for you to try and if you like, incorporate
into your own personal adaption of clean eating.
These are some of the items that you may wish to stock in your pantry and for some of them where you might purchase the clean variety if not available in supermarkets:
Eggs - Aim for organic free range.
Most fish and seafood is considered clean, especially if caught in a sustainable manner from a clean environment. Just be careful of the mercury content found in fish from certain areas.
Grains, Seeds Nuts and Legumes - Legumes
Lentils (green, red and black)
cuts of grass fed, humanely raised beef is delicious and can be part of
a clean eating plan.
Other options becoming available in Australia now
are venison, bison and buffalo, all are are much healthier than beef
and are similar in flavor. (see Game Meats)
Grains, Seeds Nuts and Legumes - Nuts
Grains, Seeds Nuts and Legumes - Grains
quality organic pastured pork is part of a clean eating plan.
Ham and bacon are often not due to the nature of their processing, however there is the occasional butcher who makes a healthy ham, if you can find one you are in luck!
Grains, Seeds Nuts and Legumes - Seeds
*Look for the following phrase "Whole Grain", and check the ingredients list on these.
Whole grain wheat flour
Kangaroo and other Game Meats
is a very lean meat and can be used in place of beef in most recipes.
This is one case where buying purchased is safer as the meat has been
checked for disease.
Apart from shop bought kangaroo, the only other
place to purchase it is direct from a hunter. Some but not all know how
to check the liver for disease.
So unless you know and trust the hunter personally this is one case Id stick to store bought.
There is a lot of debate as to whether or not canned items, are
clean even those that are a single item with no added extras, due to the
BPA’s in the cans. So canned goods are on the 'maybe clean list'.
Having said that, ease of use means most of us do purchase at least some canned goods such as tomatoes and beans.
IF if you do decide to purchase things like beans or tomato sauce in a
can, there are a few things to consider before purchase. Read the
a) Is there added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list?
b) Is the sodium content high?
c) Does it contain any additives?
If the answer is yes to any of these questions it isn't acceptable as part of the clean eating basics, look for another variety.
Some items I have found that MAY be clean - but as always check the labels as not all products are equal!