In a world where fast food is readily available, maintaining a clean and healthy diet can be challenging. Choosing water or herbal tea over soft drinks, swapping refined carbs for whole grains, and cooking fresh meals at home are all part of eating clean. This type of diet can lead to various health benefits, including improved sleep, stronger bones and teeth, better mood, good heart health, weight management, improved digestive health, graceful aging, and increased longevity. Incorporating nutrient-rich foods into your diet is essential for overall health and well-being.

In this world where fast food is at your doorsteps in less than 30 minutes, eating clean and healthy isn’t easy. We all know what eating clean constitutes. However, since the reality for most people is far away from eating a clean and healthy diet, let’s revisit what eating healthy means.

If you consume soft drinks, then your diet is not clean. Choose water, fresh lemonade or herbal tea instead.

If you eat foods made from refined carbs such as white bread, pastries, cookies, waffles, pancakes, pizza, etc., then your diet is not very clean.

Swap these foods with healthier alternatives prepared using whole grains.

A clean diet involves food that is freshly cooked, preferably at home instead of from a restaurant or cafe. Limit fried and oily food. Choose fresh, seasonal, whole fruits, instead of packaged juices.

Limit red and processed meats, which are high in salt and may increase the risk of colon cancer. Instead, eat more lean protein, found in eggs, tofu, fish, and nuts.

Once you incorporate a clean and healthy diet for long term, your body will thank you by rewarding you with the following potential health benefits:

Getting better sleep

Obesity due to consumption of high fat foods as well as excessive consumption of alcohol can mess with your sleep. A clean diet removes these dietary factors, helping to improve your sleep quality.

Strong bones and teeth

Consumption of a healthy diet rich in calcium and magnesium can improve your bone and teeth health. This can reduce the risk of osteoporosis in the future.

Better mood

If you eat clean for a long time – foods like vegetables, fruits and whole grains – chances are it will positively impact your mood. On the other hand, a diet with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy, according to a 2016 research. A diet with a high glycemic load includes soft drinks, cakes, white bread, and biscuits.

Good heart health

Your diet plays a key role in your blood pressure and heart health. Eating a heart-healthy diet can reduce your risk of premature heart disease and stroke diagnoses. The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods, such as vegetables, fruits, whole grains, fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils.

Weight management

Healthy eating habits play a crucial role in weight management. Maintaining a healthy weight over the long term reduces the risk of obesity-related health issues, including joint problems and metabolic disorders.

Improved digestive health

A diet high in fiber, such as whole grains, fruits, and vegetables, promotes good digestive health and regular bowel movements. This reduces the risk of gastrointestinal issues, including constipation and irritable bowel syndrome, over time.

Aging gracefully

Healthy eating contributes to graceful aging. Nutrient-rich foods protect skin from premature aging and reduce the risk of age-related vision problems, making you more resilient to the effects of aging.

Longevity and health

Long-term adherence to a balanced diet has been associated with increased life expectancy. A diet rich in antioxidants, vitamins, and minerals helps protect cells from damage and supports overall health.