THE CLEAN EATING VS JUNK FOOD CONTROVERSY

The topic for today is food. Specifically “Clean Eating” vs “Junk Food” and the controversy around those two terms.

Clean Eating implies eating whole, minimally processed foods that are organic, non-GMO, locally and/or sustainably sourced, no chemicals added, no artificial ingredients, no use of herbicides, pesticides, antibiotics, hormones, or other possibly toxic substances during the growth of specific foods, animals and their by-products (eggs, dairy) that were free-range or pasture-raised and THEIR food had none of the above mentioned products either.

Junk Food implies ultra-processed foods that have had a few, some, or all of the previously mentioned substances added to them including but not limited to dyes, artificial flavors, preservatives, emulsifiers, etc. It also implies foods that may have whole ingredients but are also low in nutrient quality (vitamins, minerals, protein, fiber, complex carbohydrates, monounsaturated fatty acids), but are high in calories or high in excessive amounts of salt, sugar, and fat that can lead to health issues or chronic illnesses.

So, what’s the controversy here?

Well, to hear other professionals in the health and wellness sector talk about it, there seem to be three camps around these two terms.

• Team Those-Are-Discriminatory-Terms-That-Promote-Diet-Culture
• Team You’re-Poisoning-Your-Body-If-You-Touch-Junk-Food---Eat-Clean-Instead
• And Team Somewhere-In-The-Middle

I would be part of that third group, for the record.

Team A (Discriminatory Terms) does not like the use of Clean Eating or Junk Food, as it implies eating these foods is either good or bad/right or wrong, and prompts the person eating to feel a certain way about their food choices.

Team B (Poisoning Your Body) is concerned about what your food choices do to your body and the negative impact choosing less nutrient dense foods (junk foods) over more nutrient dense foods (clean foods) has on your overall health and well-being, both long- and short-term.

Team C (In The Middle) is exactly that – in the middle. They feel like there is a way to balance eating foods that nourish your body, while still enjoying foods that aren’t as nourishing but are incredibly satisfying. And the terminology used is more of a reciprocal situation between the professional and their client/s.

My opinion on all this (since it’s my blog) is that the nuances are tripping people up. Clean Eating and Junk Food are terms that commonly describe nutrient density. Just like using the term “toned” or “toning” to describe resistance training to build muscle mass and reduce fat mass. People know what you’re talking about if you say toned, or lean, just like they know what you mean if you say junk food or clean eating.

It’s not always necessary to say nutrient-dense, calorically-heavy, nutrient-poor, or high-nutrient-to-calorie ratio.

If you choose to take the time to say “high-nutrient-to-calorie ratio” every time you talk about eating an apple, go for it. If you just want to say, “I’m trying to eat healthier,” that’s also fine. I understand what you mean. Other people understand what you mean.

And while no one wants to be shamed (nor should they be) for enjoying junk foods, or made to feel guilty when they don’t “eat clean”, there are countless studies that show eating healthy foods is better for you overall. Google it.

There is also a point that Team B (Poison Eating) is taking it to an extreme as well. If you’re a competitive athlete or training for a specific fitness event, I get where you’re coming from that you must eat a certain way to fuel your body so it will perform correctly and do what you’re trying to achieve.

But for the average person, there are healthy ratios of grilled chicken and broccoli to brownies. They can co-exist. In the same way it’s possible to have pizza or a burger and make it a healthy (nutrient-dense) meal.

As for Team C (In the Middle), that’s pretty much where I stand. I understand there are lots of issues surrounding food. Nuances that must be taken into consideration, and that every circumstance is different.

Some extremes would have you believe that canned or frozen fruits or vegetables aren’t healthy (or healthy enough), and that’s just not true. Or that COOKING some foods makes them less healthy. Also, not entirely true. While foods can lose nutrients during freezing, canning, or even cooking, they can also intensify some nutrients during the cooking process. Or certain combinations of foods cooked together can create a nutritional powerhouse, like tomato and olive oil. Spinach and Lemon. Rice and Beans. Garlic and Broccoli.

As with everything in Health, Wellness, and Nutrition, it’s about finding the balance that works for you and sticking with it. Because, ultimately, that’s the bottom line. If you can’t stick with it, changing your habits and living a healthier lifestyle isn’t going to work in the long-term.

If you need to use the phrases “nutrient dense” or “calorically heavy” as opposed to “clean” or “junk” to eat in a more nutritious way, go for it.

If you want to focus on eliminating certain foods from your diet because of poor nutrient content or how they are processed, go for it.

If you want to find a balance that works for you, you’re able to incorporate it into your life, and you’re happy with the overall results, go for it.

Just find what works for you and stick with it. You’ll get there.

Don't forget to check out my free booklet, The Hidden Power of Food, with 14 recipes!