What Does ‘Clean Eating’ Really Mean?
Remember being told as a kid that ‘you are what you eat?’
What we eat and drink plays a crucial role in our overall health, energy levels, and well-being. Choosing whole, minimally processed foods provides essential nutrients that fuel our bodies and reduce the risk of chronic diseases and other health issues. Unfortunately modern diets favour convenience and taste, and often contain high levels of added sugars, unhealthy fats, and artificial ingredients.
What researchers are finding is that over the long-term, consuming these ultra-processed foods contributes to weight gain, inflammation, and heart disease.
Research shows that people who consume diets high in ultra-processed foods have a significantly higher risk of developing and dying from heart disease, including conditions like stroke and other cardiovascular issues.
For more on the hidden dangers of processed foods, read our blog: When Less Is More: The Hidden Dangers of Ultra-Processed Foods.
Why Food Labels are Important
Understanding food labels can help consumers make better choices. While packaging often includes attention grabbing words like ‘natural’, ‘sugar-free’, or ‘low-fat’, the Nutrition Facts panel and ingredient list reveal essential information .
Here are some key things to look for:
- Serving Size – Compare serving sizes across brands to ensure you are making accurate comparisons
- Calories Per Serving – Be aware that a food may seem low in calories but have a very small serving size
- Fat Content – Check for saturated and trans fats, which should be minimized in a heart-healthy diet
- Sodium Levels – Aim for less than 2,300 mg of sodium per day to support heart health
- Added Sugars – One teaspoon of sugar is about 4 grams, so a food serving listing 12 grams of sugar is about three teaspoons
- Fibre Content – Look for foods with at least 4 grams of fibre per serving to support digestion and overall health
- Ingredient List – Ingredients are listed in order of weight, so if sugar or hydrogenated oils appear near the top, the product may not be the best choice
For a visual guide on how to read food labels, check out this helpful resource: How to Read a Food Label.
Why You Should Avoid Artificial Ingredients or Additives
Many processed foods contain artificial sweeteners, preservatives, and additives that can negatively impact health. Artificial sweeteners, for example, were once considered a safe sugar alternative, but recent research has linked them to a 9% increase in cardiovascular events such as heart attacks and strokes.
For a deeper dive into the risks of artificial sweeteners, read our blog: The Hidden Risks of Artificial Sweeteners.
Making Smarter Food Choices
Incorporating healthy eating tips into your daily routine does not have to be complicated. Small changes can make a big difference:
- Choose whole foods – Opt for fresh fruits, vegetables, lean proteins, and whole grains over processed alternatives.
- Cook at home – Preparing meals from scratch allows you to control ingredients and avoid hidden additives
- Stay hydrated – Drinking plenty of water can reduce cravings and improve digestion
- Practice moderation – Enjoy treats in balance, focusing on an overall nutritious diet rather than perfection and tight control
For more detailed guidelines, practical recommendations, meal planning ideas, and useful recipes, refer to the Canada’s Food Guide.
A Holistic Approach to Health and Wellness
At Alliance Chiropractic, our focus is on your musculoskeletal health, but we also aim to provide information and resources that support overall well-being. A balanced, nutritious diet plays a key role in healthy development for children, as well as maintaining energy levels, preventing illness and injury, and supporting overall wellness throughout our lifetime.
Want to see a future topic covered or have questions about this blog? Contact us today. We are here to support you.
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Information for this blog was sourced from: Concordia, Government of Canada, and Our Blog Library