Why I prefer Nutrient-Dense eating over ‘Clean Eating’
Disclaimer: I don’t use the term ‘clean eating’ as a nutritionist.
Clean eating vs. Nutrient-dense eating
According to the internet, clean eating is described as "a fad diet focused on eating whole, unprocessed foods while avoiding processed and convenience foods. Some versions also exclude gluten, grains, or dairy, and may promote raw food consumption. However, extreme forms of clean eating have been criticized for lacking scientific support and potentially posing health risks."
On the other hand, nutrient-dense eating is a dietary approach that emphasizes consuming foods packed with essential nutrients relative to their calorie content. These foods provide high nutritional value for the amount of energy they deliver. Some key characteristics of nutrient-dense foods include being high in vitamins, minerals, fiber, and protein, while being low in calories, helping you feel full without overeating. Nutrient dense eating doesn’t involve restriction or deprivation.
Clean eating can create food guilt
"Clean eating" it’s pretty unrealistic…Completely avoiding all processed foods isn’t necessary, practical, or financially viable for most people. Restricting yourself often leads to frustration, and it usually doesn’t end well. It’s much more sustainable to focus on what you can add to your diet rather than what you should eliminate (I love that this approach is becoming more popular nowadays).
Plus, no one eats Snickers or M&Ms for the health benefits: they eat them because they bring joy, and that’s normal! Enjoyment is a valid reason to eat, too. Clean eating can also create a false sense of guilt. You might start labeling foods as “good” or “bad” and that can lead to stress around eating. I mean, who wants to feel bad about enjoying a slice of pizza or a piece of chocolate? No one!
Instead of focusing on restrictions, nutrient-dense eating emphasizes foods rich in vitamins, minerals, fiber, and antioxidants.
Dietary advice from a nutritionist
Foods I recommend limiting (and I said limiting, not restricting or eliminating: your overall diet can still include 80-90% nutrient-dense foods, with 10-20% of the fun foods your heart desires).
For example, if you're eating 2,000 calories per day and want 15% of that to come from fun foods like crisps or chocolate, that’s 300 calories per day, which adds up to 2,100 calories for the entire week. As for the impact on your health, if 85% of your diet consists of nutrient-dense foods rich in vitamins, minerals, fiber, and healthy proteins, you’re still giving your body the essential nutrients it needs to thrive. Including 15% fun foods allows for flexibility and enjoyment without significantly compromising your overall health.
Foods I recommend limiting:
Saturated fats (such as sausages, bacon, salami etc): aim to enjoy these in moderation.
Refined foods high in sugar and fatty processed foods (like biscuits, pastries, and candy): these are absolutely fine to eat occasionally, but try not to make them a regular part of your diet.
Deep-fried foods and fast food: convenient and delicious, but these are often super high in fats and calories lacking nutrients.
Processed meats (like salami, bacon, and hot dogs): these can be super high in sodium and fats.
Sugary beverages (soda, sweetened coffees, and energy drinks): these usually contain a huge amount of sugar.
Highly processed snacks (like chips, crackers, and microwave popcorn).
Nutrient-Rich foods I recommend adding:
Healthy fats: Include sources like avocados, olive oil, nuts, seeds, and fatty fish (sardines, salmon or mackerel). These fats support brain health, hormone production, and heart health.
High-fiber foods (soluble and insoluble fiber): Add foods like oats, quinoa, lentils, beans, any ancient grains, nuts and seeds. Fiber promotes healthy digestion, helps with blood sugar management, and helps you feel fuller for longer. The more diversity, the better! I suggest always exploring the veggie aisle for things you haven’t tried before and getting creative. (That’s how I came across rutabaga this year!). And no I didn’t like it. LOL
Plant-based proteins: Incorporate options like tofu, tempeh, lentils, chickpeas, and beans. These are great sources of protein, especially if you’re looking to reduce animal products (which have a lot of saturated fats). Plus they are great for the planet too!
Probiotics and fermented foods: Include fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha. Probiotics support a healthy gut, which is crucial for digestion and overall well-being. Keep in mind not all fermented foods have probiotics.
Prebiotics (not the same thing as probiotics): These are the foods that feed your gut bacteria. Think garlic, onions, leeks, asparagus, bananas, and whole grains like barley and oats.
Fruits and vegetables: Aim for the rainbow! Berries, leafy greens, carrots, bell peppers, the more colours, the better!
Cruciferous vegetables (sulforaphane containing foods): I know, I know a lot of people hate brussel sprouts, but they have a compound called ‘isothiocyanate’ that has anti-cancer properties! Other sulphorophane containg foods are : cabbage, cauliflower, kale, radishes, kohlrabi, turnips and collard greens.
Whole grains: Foods like brown rice, quinoa, farro, ancient grains and whole-wheat products provide sustained energy, loads of fiber, and essential nutrients like B vitamins.
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and fiber, which support heart and brain health.
Legumes: Beans, peas, and lentils are nutrient-dense and provide both protein and fiber, making them perfect additions to salads, soups, or main dishes.
Leafy greens: Spinach, kale, Swiss chard, and arugula are packed with vitamins A, C, K, and folate, making them great for supporting overall immunity and help with bone health.
Herbs and spices: They contain the highest levels of polyphenols (powerful antioxidants) compared to any other foods. Turmeric, ginger, cinnamon, garlic, cilantro, parsley, cloves, anise, thyme, cumin, basil etc. all have anti-inflammatory and antioxidant benefits.
Dark chocolate: Dark chocolate (70% cocoa or higher) is rich in flavanols (antioxidants) and theobromine: a compound that can support brain and overall health.
Seaweed and algae: Foods like nori, spirulina, and chlorella are nutrient-dense, offering a good source of iodine, vitamins, and minerals, and can help support thyroid function.
Omega-3 rich foods: Fatty fish like salmon, mackerel, sardines, and plant-based sources like flaxseeds and walnuts. Omega-3s are crucial for brain health, help with inflammation, and supporting overall health.
Mushrooms: a rich source of ergothioneine, an amino acid and antioxidant that helps protect cells from damage and slows down the aging process. Shiitake, oyster, king oyster and maitake mushrooms are particularly high in ergothioneine.
Anthocyanins foods: aka purple foods, that are are super high in this antioxidants. Berries (all), purple cabbage, purple potatoes, eggplants and beetroot.
Lutein and Zeaxanthin foods: For your eye health! Spinach, collard greens, kale, peas, zucchini, squash, kiwi, papaya, avocados. They are fat-soluble so make sure you pair them with fats like olive oil, avocado, nuts or seeds to help your body absorb them better.
Aim for 30 plants a week: fruits, vegetables, whole grains, beans and lentils, nuts and seeds, spices and herbs. Unfortunately refined products like white bread and pasta do not count.
Eat the skin!: it contains fiber, vitamins, and antioxidants, plus it saves time and reduces food waste. Win-win!
Nutrient-dense eating means food freedom, greater food diversity, and abundance (adding instead of subtracting).
When you focus on incorporating more nutrient-packed foods into your diet, you create a balance that allows for flexibility: where a pack of chips can coexist with a nutrient-rich salad.
P.S. Looking for a sustainable approach to weight management, gut health, and overall wellness? As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I’m here to help!
I look forward to helping you thrive!
M.
