Clean Eating 101: How to Start

Processed foods are everywhere. In many cases our budgets and availability make them unavoidable. These items typically come in packages, contain multiple artificial ingredients, and have been significantly altered from their natural state. Common examples include:

• Pre-packaged snacks and meals

• Sugary cereals and breakfast bars

• Soft drinks and energy drinks

• Most fast food items

• Packaged deli meats with added preservatives

Impact

Processed foods can compromise your performance in several ways:

• Rapid blood sugar fluctuations affect decision-making and reaction time

• Poor nutrient density reduces physical endurance and recovery

• Chemical additives may interfere with sleep quality

• Excess sodium and preservatives can impact cardiovascular performance

• Inflammatory ingredients may slow wound healing and recovery

Strategic Approach to Clean Eating

• Treat your kitchen like your workspace – keep it organized and stocked with the right supplies. Maintain a supply of:

• Fresh fruits and vegetables

• Lean proteins (chicken, fish, lean beef, eggs

• Complex carbohydrates (brown rice, sweet potatoes, quinoa)

• Healthy fats (avocados, nuts, olive oil)

Success requires proper planning, just like any military operation

• Prepare meals in advance during off-duty hours

• Pack clean snacks for long shifts

• Keep healthy options in your barracks or office

• Know which options are minimally processed

When eating at restaurants or in social situations

• Choose grilled over fried

• Request vegetables without butter or sauce

• Opt for water instead of sugary beverages

• Ask for dressings and sauces on the side

Implementation Strategy

Week 1-2

• Audit your current food intake

• Identify processed foods in your diet

• Research clean alternatives

• Learn to read nutrition labels

Week 3-4

Replace one processed meal per day with whole foods

• Start meal prepping basics

• Eliminate sugary drinks

• Learn three basic cooking methods

Week 5-6

• Prepare 90% of meals from whole foods

• Master five go-to healthy recipes

• Establish an emergency food supply of clean snacks

• Develop habits for eating clean while traveling

More tips for success

1. Stay hydrated with water – your body needs it like a weapon needs maintenance

2. Eat within one hour post-exercise to optimize recovery

3. Choose single-ingredient foods whenever possible

4. When in doubt, shop the perimeter of the grocery store where fresh foods are located

As mentioned in the beginning, processed foods may be unavoidable for most people. Clean eating is a way to limit the effects of them. In later posts, we’ll get into more details of what to avoid and eliminate from your diet. Our strategy is perfect for people just starting out in learning how to eat clean, whole foods. These are things that anyone can do, from whatever starting point to take control of their diets.