Clean Eating: It’s Not Just About the Food
When most people hear the phrase “clean eating,” they often think of strict rules, unprocessed foods, or only shopping along the perimeter of the grocery store. That was my initial thought too — that clean eating meant focusing on foods that weren’t packaged or filled with ingredients we couldn’t pronounce.
While that perspective can be part of it, clean eating is actually much broader than that.
In Chapter 11 of Journey Back to Health, I introduce three additional ways to think about clean eating: mindful eating, seasonal eating, and cultural eating.
The first is mindful eating.
Mindful eating shifts the focus away from what is on your plate and onto how you are eating. When you sit down for a meal without distractions — no television, no driving, no divided attention — your body begins preparing for digestion before the first bite.
Even the smell of food activates the digestive process. Saliva begins to form, and enzymes are released to start breaking down food. As you chew, signals are sent throughout the body to prepare for digestion and nutrient absorption.
But when we are distracted, the brain prioritizes whatever else we are doing. Whether it’s watching a show, driving, or having a conversation, the body may not fully engage in the digestive process. As a result, even a “healthy” meal may not be digested as effectively.
Mindful eating allows the body to do what it was designed to do.
The second approach is seasonal eating.
Seasonal eating focuses on consuming foods that are grown locally and harvested at their natural peak. When produce is grown in its appropriate season and region, it has more time to develop its full nutrient profile.
For example, eating strawberries during their natural growing season will provide more nutritional value than eating strawberries that were picked early and transported long distances during the off-season.
One of the easiest ways to incorporate seasonal eating is by visiting a local farmers market. Farmers typically sell produce that has been harvested recently and grown within a relatively short distance from where you live.
Another option is subscribing to a CSA (Community Supported Agriculture) box. These subscriptions provide a regular delivery of seasonal produce and can introduce you to foods you may not have otherwise chosen.
The third approach is cultural eating.
Cultural eating involves reconnecting with the foods and traditions of your heritage. This might mean asking your oldest living relative about the meals they grew up eating or learning about traditional dishes from your family’s background.
There is something deeply nourishing about preparing and eating foods that are connected to your history. These meals often carry meaning, memory, and a sense of belonging.
In this chapter, I suggest trying to recreate one cultural recipe each month as a way to reconnect with that part of yourself.
Ultimately, clean eating is not just about ingredients. It is about how we approach food, how we connect to it, and how we allow our bodies to process and benefit from it.
This week’s action step is simple: reach out to a family member and learn about your cultural foods. Then choose one recipe to try recreating.
Clean eating doesn’t have to be restrictive. It can be intentional, meaningful, and deeply supportive of your overall health.
