{"id":968,"date":"2023-06-20T14:18:55","date_gmt":"2023-06-20T14:18:55","guid":{"rendered":"https:\/\/elliehealthcoach.com\/2023\/06\/20\/how-can-a-clean-diet-and-healthy-lifestyle-may-help-with-type-2-diabetes\/"},"modified":"2026-02-24T15:08:17","modified_gmt":"2026-02-24T15:08:17","slug":"clean-eating","status":"publish","type":"post","link":"https:\/\/elliehealthcoach.com\/en\/clean-eating\/","title":{"rendered":"Clean Eating: A Gentle Foundation for Better Eating"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"968\" class=\"elementor elementor-968 elementor-608\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-39907235 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39907235\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5771fd18\" data-id=\"5771fd18\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5bd9f102 elementor-widget elementor-widget-text-editor\" data-id=\"5bd9f102\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"0\" data-end=\"33\"><em>Reviewed and updated: February 2026<\/em><\/p><p data-start=\"88\" data-end=\"414\">At certain times, your body asks for a little more steadiness. It doesn\u2019t always show up as one clear signal \u2014 more often it\u2019s a pattern you start to recognize: heavier digestion, cravings that don\u2019t match true hunger, energy that rises and dips, bloating, more reactive skin, less restorative sleep, or a sense of mental fog.<\/p><p data-start=\"416\" data-end=\"624\">In practice, the first step is usually to put the foundation back in place: letting most of the week come from foundational foods and simple cooking, and making sure ready-to-eat products aren\u2019t the mainstay.<\/p><p data-start=\"626\" data-end=\"752\">The core idea is simple: when most of your week is built around foundational foods, your body often has more room to regulate.<\/p><p data-start=\"754\" data-end=\"823\">\u201cSometimes, taking care of yourself is coming back to what\u2019s simple.\u201d<\/p><h3 data-start=\"766\" data-end=\"798\">The essentials in 30 seconds<\/h3><ul><li data-start=\"1003\" data-end=\"1106\"><p data-start=\"1005\" data-end=\"1106\">Clean eating = building your week around ingredients, not ready-to-eat products.<\/p><\/li><li data-start=\"1107\" data-end=\"1295\"><p data-start=\"1109\" data-end=\"1295\">What changes the most, over time, is repetition: vegetables, fruit, legumes, eggs, fish, whole grains, olive oil\u2026 and simple cooking.<\/p><\/li><li data-start=\"1296\" data-end=\"1493\"><p data-start=\"1298\" data-end=\"1493\">Higher <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38418082\/\" target=\"_blank\" rel=\"noopener\">ultra-processed food intake is associated with poorer health outcomes<\/a>, especially cardiometabolic health, common mental health outcomes, and mortality.<\/p><\/li><li data-start=\"1494\" data-end=\"1753\"><p data-start=\"1496\" data-end=\"1753\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39267249\/\" target=\"_blank\" rel=\"noopener\">Ultra-processed food intake is associated with weight gain and higher energy intake<\/a>.<\/p><\/li><li data-start=\"1754\" data-end=\"1826\"><p data-start=\"1756\" data-end=\"1826\">Start with the basics: a balanced plate + a simpler grocery list + repeating what sits well with you.<\/p><\/li><\/ul><h2 data-start=\"1366\" data-end=\"1414\">What \u201cclean eating\u201d looks like in daily life<\/h2><p data-start=\"1416\" data-end=\"1733\">The term clean eating became popular in the English-speaking world to describe an approach that relies more on foundational foods and less on industrial products. Over time it\u2019s been used in different ways, but in everyday life it usually points to something fairly specific: organizing your week around ingredients.<\/p><p data-start=\"1735\" data-end=\"1803\">More than a strict definition, it\u2019s a way of building your routines:<\/p><p data-start=\"1805\" data-end=\"1946\"><strong data-start=\"1805\" data-end=\"1828\">Foundational foods:<\/strong> vegetables, fruit, legumes, eggs, fish, whole grains\u2014left as they are, or prepared simply (wash, chop, cook, freeze).<\/p><p data-start=\"1948\" data-end=\"2053\"><strong data-start=\"1948\" data-end=\"1977\">Recognizable ingredients:<\/strong> short lists you can actually read, without having to \u201ctranslate\u201d the label.<\/p><p data-start=\"2055\" data-end=\"2217\"><strong data-start=\"2055\" data-end=\"2083\">Repeatable combinations: <\/strong>you don\u2019t need to complicate it; it often works better to keep 2\u20133 combinations you know sit well with you and reliably make a meal.<\/p><p data-start=\"2219\" data-end=\"2348\"><strong data-start=\"2219\" data-end=\"2262\">Less reliance on ready-to-eat products:<\/strong> especially those designed to be very easy to eat\u2014and easy to repeat without noticing.<\/p><h2 data-start=\"0\" data-end=\"74\">At the grocery store: how to support cleaner eating (without obsessing)<\/h2><p data-start=\"76\" data-end=\"332\">Cleaner eating isn\u2019t built through endless rules. It\u2019s built through grocery shopping that makes the basics easier to repeat. The idea is simple: let most of your basket be foundational foods\u2014and when you choose packaged items, choose them with a clear criterion in mind.<\/p><p data-start=\"334\" data-end=\"619\"><strong data-start=\"334\" data-end=\"377\">1. Start with what doesn\u2019t need a label<\/strong><br data-start=\"377\" data-end=\"380\" \/>Vegetables, fruit, legumes, eggs, fish, whole grains, nuts, olive oil\u2026 this is where the foundation usually lives. Frozen vegetables and simple canned foods can belong here too\u2014and sometimes they\u2019re exactly what makes the habit sustainable.<\/p><p data-start=\"621\" data-end=\"985\"><strong data-start=\"621\" data-end=\"678\">2. If there is a label, keep it readable and coherent<\/strong><br data-start=\"678\" data-end=\"681\" \/>With packaged foods, a helpful guideline is a short, understandable ingredient list. When you see a long formulation with multiple additives (flavourings, sweeteners, emulsifiers, colorants\u2026), it often signals a higher level of reformulation\u2014typical of <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12255158\/\" target=\"_blank\" rel=\"noopener\">ultra-processed foods<\/a> in common research frameworks.<\/p><p data-start=\"987\" data-end=\"1293\"><strong data-start=\"987\" data-end=\"1087\">3. Look at the role it plays: does it help you build a meal, or is it meant to be eaten \u201cas is\u201d?<\/strong><\/p><p data-start=\"3380\" data-end=\"3681\">Some products are designed to be very easy to eat quickly, with less clear satiety cues (because of texture, palatability, format, and so on). This isn\u2019t about \u201cwillpower\u201d \u2014 it\u2019s part of the food\u2019s design.<\/p><p style=\"padding-left: 40px;\" data-start=\"3683\" data-end=\"3867\"><strong>Integrative note<\/strong>: you don\u2019t need to evaluate everything. What tends to matter most is choosing the foundation well. Once that\u2019s in place, the rest usually becomes simpler \u2014 and calmer.<\/p><h2 data-start=\"0\" data-end=\"71\">Functional and integrative lens: it\u2019s not only about \u201cwhat you eat\u201d<\/h2><p data-start=\"3938\" data-end=\"4115\">Clean eating tends to work best when it doesn\u2019t stay at the level of a food list, but is supported by three pieces that shape the terrain: digestion, rhythm, and the microbiome.<\/p><p data-start=\"4117\" data-end=\"4383\"><strong>Calm digestion<\/strong>: the body doesn\u2019t digest the same way when you\u2019re rushed as it does when you\u2019re present and unhurried. Eating under stress, with screens, or without a pause often affects chewing, digestive secretions, and tolerance \u2014 even when food choices are solid.<\/p><p data-start=\"4385\" data-end=\"4557\"><strong>Rhythm<\/strong>: sleep, meal timing, and regularity influence appetite, glucose stability, and how cravings show up. When rhythm is disrupted, eating well becomes harder to sustain.<\/p><p data-start=\"4559\" data-end=\"4802\"><strong>Microbiome<\/strong>: a plant-forward base with fiber and variety helps support the intestinal ecosystem. The key is usually consistency and adjusting to tolerance (sometimes starting with more cooked foods and smaller portions is what allows progress).<\/p><p data-start=\"4804\" data-end=\"4871\">\u201cCalm also nourishes: it changes how you eat \u2014 and how you digest.\u201d<\/p><h2 data-start=\"0\" data-end=\"66\">How to start today, step by step (without overcomplicating it)<\/h2><p data-start=\"68\" data-end=\"98\"><strong data-start=\"68\" data-end=\"98\">1. Build your \u201cbase plate\u201d<\/strong><\/p><p data-start=\"100\" data-end=\"136\">A simple structure that often works:<\/p><ul data-start=\"138\" data-end=\"438\"><li data-start=\"138\" data-end=\"214\"><p data-start=\"140\" data-end=\"214\"><strong data-start=\"140\" data-end=\"158\">1\/2 vegetables<\/strong> (if you\u2019re feeling sensitive, start with them cooked)<\/p><\/li><li data-start=\"215\" data-end=\"279\"><p data-start=\"217\" data-end=\"279\"><strong data-start=\"217\" data-end=\"232\">1\/4 protein<\/strong> (eggs, fish, legumes, chicken, tofu, tempeh)<\/p><\/li><li data-start=\"280\" data-end=\"391\"><p data-start=\"282\" data-end=\"391\"><strong data-start=\"282\" data-end=\"307\">1\/4 carbohydrate side<\/strong> (potato, sweet potato, brown rice, quinoa, quality bread if you tolerate it well)<\/p><\/li><li data-start=\"392\" data-end=\"438\"><p data-start=\"394\" data-end=\"438\"><strong data-start=\"394\" data-end=\"438\">+ extra virgin olive oil, nuts, or seeds<\/strong><\/p><\/li><\/ul><p data-start=\"440\" data-end=\"530\">This tends to create a steadier combination: clearer satiety and more sustained energy.<\/p><p data-start=\"532\" data-end=\"558\"><strong data-start=\"532\" data-end=\"558\">2. Simplify the pantry<\/strong><\/p><p data-start=\"560\" data-end=\"733\">Having a basic foundation available makes the week easier to sustain. The goal is that, with a few staples, you can put together a meal without having to improvise too much.<\/p><ul data-start=\"735\" data-end=\"1439\"><li data-start=\"735\" data-end=\"829\"><p data-start=\"737\" data-end=\"829\"><strong data-start=\"737\" data-end=\"781\">Home-cooked legumes, frozen in portions:<\/strong> lentils, chickpeas, mung beans, adzuki beans.<\/p><\/li><li data-start=\"830\" data-end=\"932\"><p data-start=\"832\" data-end=\"932\"><strong data-start=\"832\" data-end=\"855\">A carbohydrate base<\/strong> that\u2019s ready or easy to prepare: brown rice, potato, sweet potato, quinoa.<\/p><\/li><li data-start=\"933\" data-end=\"1036\"><p data-start=\"935\" data-end=\"1036\"><strong data-start=\"935\" data-end=\"955\">Simple proteins:<\/strong> eggs, tofu, tempeh, fresh fish\u2014or <strong data-start=\"990\" data-end=\"1012\">simple canned fish<\/strong> (sardines, mackerel).<\/p><\/li><li data-start=\"1037\" data-end=\"1161\"><p data-start=\"1039\" data-end=\"1161\"><strong data-start=\"1039\" data-end=\"1060\">Frozen vegetables<\/strong> (broccoli, green beans, spinach, chard) to make sure vegetables are there even on low-capacity days.<\/p><\/li><li data-start=\"1162\" data-end=\"1242\"><p data-start=\"1164\" data-end=\"1242\"><strong data-start=\"1164\" data-end=\"1214\">Plain yogurt or unsweetened plant-based yogurt<\/strong> (depending on tolerance).<\/p><\/li><li data-start=\"1243\" data-end=\"1291\"><p data-start=\"1245\" data-end=\"1291\"><strong data-start=\"1245\" data-end=\"1271\">Extra virgin olive oil<\/strong> as your main fat.<\/p><\/li><li data-start=\"1292\" data-end=\"1439\"><p data-start=\"1294\" data-end=\"1439\"><strong data-start=\"1294\" data-end=\"1314\">Spices and herbs<\/strong> to add flavor without relying on sauces: cumin, turmeric, black pepper, ginger, smoked paprika, oregano, rosemary, cinnamon.<\/p><\/li><\/ul><p data-start=\"1441\" data-end=\"1500\"><strong data-start=\"1441\" data-end=\"1500\">3. Keep one \u201cready\u201d lunch or dinner for low-capacity days<\/strong><\/p><p data-start=\"1502\" data-end=\"1574\">You don\u2019t need to improvise every time. Having 2\u20133 simple options helps:<\/p><ul data-start=\"1576\" data-end=\"1726\"><li data-start=\"1576\" data-end=\"1622\"><p data-start=\"1578\" data-end=\"1622\">Legumes + EVOO + salt + cumin + vegetables<\/p><\/li><li data-start=\"1623\" data-end=\"1672\"><p data-start=\"1625\" data-end=\"1672\">Scrambled eggs + vegetables (fresh or frozen)<\/p><\/li><li data-start=\"1673\" data-end=\"1726\"><p data-start=\"1675\" data-end=\"1726\">Canned fish + salad + potato \/ rice \/ quality bread<\/p><\/li><\/ul><p data-start=\"1728\" data-end=\"1781\"><strong data-start=\"1728\" data-end=\"1781\">4. Drinks: this is where stability often improves<\/strong><\/p><p data-start=\"1783\" data-end=\"2060\">Water, herbal teas, coffee if it sits well with you. Cutting down on soft drinks, frequent alcohol, and store-bought\u00a0juices is often a change with a quick impact. Hydration, too, isn\u2019t only about quantity\u2014it\u2019s also about rhythm. I explain it in my article on <a href=\"https:\/\/elliehealthcoach.com\/en\/mindful-hydration-summer\/\">mindful hydration<\/a>.<\/p><p data-start=\"2062\" data-end=\"2108\"><strong data-start=\"2062\" data-end=\"2108\">5. Cook a base once a week (keep it small)<\/strong><\/p><p data-start=\"2110\" data-end=\"2150\">One simple prep can give you \u201cresources\u201d for the whole week:<\/p><ul data-start=\"2152\" data-end=\"2288\"><li data-start=\"2152\" data-end=\"2184\"><p data-start=\"2154\" data-end=\"2184\">a tray of roasted vegetables<\/p><\/li><li data-start=\"2185\" data-end=\"2233\"><p data-start=\"2187\" data-end=\"2233\">a base (brown rice, sweet potato, or potato)<\/p><\/li><li data-start=\"2234\" data-end=\"2288\"><p data-start=\"2236\" data-end=\"2288\">a protein ready (hard-boiled eggs, chicken, or tofu)<\/p><\/li><\/ul><h2 data-start=\"0\" data-end=\"51\">Ideas for a clean-eating day (menu inspiration)<\/h2><p data-start=\"53\" data-end=\"324\"><em data-start=\"53\" data-end=\"324\">This is an illustrative example to inspire you: adjust portions, timing, and tolerance. If you\u2019re pregnant, have insulin-treated diabetes, kidney disease, an eating disorder history, or another clinical condition, it\u2019s best to personalize this with professional support.<\/em><\/p><h4 data-start=\"326\" data-end=\"340\">Breakfast<\/h4><ul data-start=\"341\" data-end=\"531\"><li data-start=\"341\" data-end=\"427\"><p data-start=\"343\" data-end=\"427\">Plain yogurt or unsweetened plant-based yogurt + strawberries + walnuts + cinnamon<\/p><\/li><li data-start=\"428\" data-end=\"490\"><p data-start=\"430\" data-end=\"490\">Cooked oats (porridge) + blueberries + chia + cocoa powder<\/p><\/li><li data-start=\"491\" data-end=\"531\"><p data-start=\"493\" data-end=\"531\">Scrambled eggs + zucchini + shiitake<\/p><\/li><\/ul><h4 data-start=\"533\" data-end=\"543\">Lunch<\/h4><ul data-start=\"544\" data-end=\"798\"><li data-start=\"544\" data-end=\"631\"><p data-start=\"546\" data-end=\"631\">Lentils with red bell pepper + potato + carrot + zucchini + EVOO (added at the end)<\/p><\/li><li data-start=\"632\" data-end=\"718\"><p data-start=\"634\" data-end=\"718\">Pan-seared tofu with turmeric, ginger, and black pepper + asparagus, peas + quinoa<\/p><\/li><li data-start=\"719\" data-end=\"798\"><p data-start=\"721\" data-end=\"798\">Pan-seared sardines + sweet potato pur\u00e9e + lamb\u2019s lettuce and arugula salad<\/p><\/li><\/ul><h4 data-start=\"800\" data-end=\"810\">Snack<\/h4><ul data-start=\"811\" data-end=\"994\"><li data-start=\"811\" data-end=\"861\"><p data-start=\"813\" data-end=\"861\">Apple + a small handful of walnuts and almonds<\/p><\/li><li data-start=\"862\" data-end=\"937\"><p data-start=\"864\" data-end=\"937\">Plain yogurt or unsweetened plant-based yogurt + kiwi + ground flaxseed<\/p><\/li><li data-start=\"938\" data-end=\"994\"><p data-start=\"940\" data-end=\"994\">Hummus + carrot and cucumber sticks (or quality bread)<\/p><\/li><\/ul><h4 data-start=\"996\" data-end=\"1007\">Dinner<\/h4><ul data-start=\"1008\" data-end=\"1142\"><li data-start=\"1008\" data-end=\"1062\"><p data-start=\"1010\" data-end=\"1062\">Oven-baked salmon + broccoli, chard + sweet potato<\/p><\/li><li data-start=\"1063\" data-end=\"1095\"><p data-start=\"1065\" data-end=\"1095\">Pumpkin soup + omelet + EVOO<\/p><\/li><li data-start=\"1096\" data-end=\"1142\"><p data-start=\"1098\" data-end=\"1142\">Kale soup + pan-seared tempeh + brown rice<\/p><\/li><\/ul><p style=\"padding-left: 40px;\" data-start=\"1144\" data-end=\"1434\"><strong data-start=\"1144\" data-end=\"1163\">Practical note:<\/strong> if you\u2019re dealing with bloating or sensitive digestion, dinner often goes better when it\u2019s simpler and more cooked (soups, steaming, gentle baking), with less raw food at night. Many people also do better keeping legumes for lunch and adjusting the portion to tolerance.<\/p><p style=\"padding-left: 40px;\" data-start=\"1436\" data-end=\"1741\"><strong data-start=\"1436\" data-end=\"1452\">Energy note:<\/strong> if you train more or have higher energy needs, you don\u2019t need to change the structure\u2014usually it\u2019s enough to slightly increase the potato\/rice\/quinoa portion (or quality bread) and bring protein up a bit. A more substantial snack can also help you arrive at dinner with steadier appetite.<\/p><h2 data-start=\"1743\" data-end=\"1792\">Common pitfalls (and how to return to simple)<\/h2><ul data-start=\"1794\" data-end=\"2217\"><li data-start=\"1794\" data-end=\"1918\"><p data-start=\"1796\" data-end=\"1918\">Trying to change everything in one week: it often works better to go step by step and give yourself 7\u201310 days to adjust.<\/p><\/li><li data-start=\"1919\" data-end=\"2015\"><p data-start=\"1921\" data-end=\"2015\">Making \u201chealthy\u201d ultra-processed products your base: bars, \u201cfit\u201d cookies, \u201cprotein\u201d cereals.<\/p><\/li><li data-start=\"2016\" data-end=\"2093\"><p data-start=\"2018\" data-end=\"2093\">Overcomplicating cooking: when demands go up, follow-through tends to go down.<\/p><\/li><li data-start=\"2094\" data-end=\"2217\"><p data-start=\"2096\" data-end=\"2217\">Turning food into a source of tension: if rigidity, guilt, or anxiety shows up, simplify\u2014and, if needed, ask for support.<\/p><\/li><\/ul><h2 data-start=\"0\" data-end=\"53\">Conclusion: a foundation that gives you more room<\/h2><p data-start=\"9276\" data-end=\"9517\">Clean eating, done well, isn\u2019t recognizable because it\u2019s flawless \u2014 it\u2019s recognizable because it\u2019s steady. You feel it in everyday life: clearer satiety, more sustained energy, lighter digestion, and a calmer, clearer relationship with food.<\/p><p data-start=\"9519\" data-end=\"9606\">In practice, what tends to sustain change is the foundation you repeat, not perfection.<\/p><p data-start=\"9608\" data-end=\"9828\">If you make just one change today, keep it small and concrete: choose one meal and turn it into your base (vegetables + protein + a carbohydrate side + extra virgin olive oil). When that repeats, the body often responds.<\/p><p data-start=\"9830\" data-end=\"9899\">\u201cSometimes, taking care of yourself is coming back to what\u2019s simple.\u201d<\/p><h2 data-start=\"678\" data-end=\"686\">FAQs<\/h2><h3 data-start=\"688\" data-end=\"1010\">Is clean eating the same as the Mediterranean diet?<\/h3><p data-start=\"688\" data-end=\"1010\">They overlap a lot when the Mediterranean diet is built around foundational foods: a strong plant base, extra virgin olive oil, legumes, fish, nuts, and simple cooking. In that sense, clean eating often fits very naturally within a well-done Mediterranean pattern.<\/p><h3 data-start=\"1012\" data-end=\"1288\">Do I need to eliminate gluten or dairy to eat clean?<\/h3><p data-start=\"1012\" data-end=\"1288\">Not by default. If there are clear symptoms, it\u2019s worth looking at it case by case. Often, before removing whole food groups, it helps to review the foundation: portions, timing, meal rhythm, and individual tolerance.<\/p><h3 data-start=\"1290\" data-end=\"1572\">Is eating \u201cclean\u201d expensive?<\/h3><p data-start=\"1290\" data-end=\"1572\">It doesn\u2019t have to be. Legumes, eggs, frozen vegetables, rice or potatoes, simple canned fish, and seasonal fruit can create a complete, affordable foundation. What tends to raise the cost is trying to make everything \u201cpremium\u201d or overly specific.<\/p><h3 data-start=\"1574\" data-end=\"1878\">What if I don\u2019t have much time?<\/h3><p data-start=\"1574\" data-end=\"1878\">Lean on resources that simplify without disrupting the foundation: frozen vegetables, cooked legumes, simple canned fish, eggs, and homemade vegetable soups. The goal isn\u2019t to cook a lot\u2014it\u2019s to have options that help you build a meal without too much improvisation.<\/p><h3 data-start=\"1880\" data-end=\"2173\">What can I expect in the first few weeks?<\/h3><p>It depends on your starting point and your context (sleep, stress, digestion, regularity). Many people notice changes within 2\u20134 weeks when the foundation repeats, but consolidating habits usually takes longer and benefits from some fine-tuning.<\/p><div style=\"border: 1px solid #e6e6e6; background: #fafafa; padding: 14px 16px; border-radius: 10px; margin: 18px 0; line-height: 1.5;\"><strong>This article is for informational purposes only and does not replace medical advice or personalised nutrition support.<\/strong><br \/>If you\u2019re at a point where you need clarity and structure, I can support you with a personalised consultation to adapt these guidelines to your needs.<\/div><h2>References<\/h2><div><article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-6993604d-a07c-8387-91be-bde97a7d80f0-31\" data-testid=\"conversation-turn-70\" data-scroll-anchor=\"true\" data-turn=\"assistant\"><div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @w-sm\/main:[--thread-content-margin:--spacing(6)] @w-lg\/main:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\"><div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\"><div class=\"flex max-w-full flex-col grow\"><div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"55f69bee-83be-4d14-97f4-43a0a0b5bad3\" data-message-model-slug=\"gpt-5-2-thinking\"><div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\"><div class=\"streaming-animation markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling\"><ul data-start=\"0\" data-end=\"2191\"><li data-start=\"0\" data-end=\"327\"><p data-start=\"2\" data-end=\"327\">Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38418082\/\" target=\"_blank\" rel=\"noopener\">doi:10.1136\/bmj-2023-077310<\/a>. PMID:38418082; PMCID: PMC10899807.<\/p><\/li><li data-start=\"329\" data-end=\"712\"><p data-start=\"331\" data-end=\"712\">Hamano S, et al. Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study. Diabetes Obes Metab. 2024 Nov;26(11):5431-5443. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39267249\/\" target=\"_blank\" rel=\"noopener\">doi:10.1111\/dom.15922<\/a>. Epub 2024 Sep 12. PMID:39267249.\u00a0<\/p><\/li><li data-start=\"714\" data-end=\"1058\"><p data-start=\"716\" data-end=\"1058\">Vitale M, et al. Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2024 Jan;15(1):100121. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10831891\/\" target=\"_blank\" rel=\"noopener\">doi:10.1016\/j.advnut.2023.09.009<\/a>. Epub 2023 Dec 18. PMID:38245358.<\/p><\/li><li data-start=\"1060\" data-end=\"1378\"><p data-start=\"1062\" data-end=\"1378\">Medin AC, Gulowsen SR, Groufh-Jacobsen S, Berget I, Grini IS, Varela P. Definitions of ultra-processed foods beyond NOVA: a systematic review and evaluation. Food Nutr Res. 2025 Jun 16;69. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12255158\/\" target=\"_blank\" rel=\"noopener\">doi:10.29219\/fnr.v69.12217<\/a>. PMID: 40655201; PMCID:PMC12255158.\u00a0<\/p><\/li><li data-start=\"1380\" data-end=\"1662\"><p data-start=\"1382\" data-end=\"1662\">O\u2019Connor LE, Herrick KA, Papier K. Handle with care: challenges associated with ultra-processed foods research. Int J Epidemiol. 2024 Aug 14;53(5):dyae106. doi: 10.1093\/ije\/dyae106. Erratum in: Int J Epidemiol. 2024 Aug 14;53(5):dyae133. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11349190\/\" target=\"_blank\" rel=\"noopener\">doi: 10.1093\/ije\/dyae133.<\/a> PMID: 39191478; PMCID: PMC11349190.<\/p><\/li><li data-start=\"2016\" data-end=\"2191\"><p data-start=\"2018\" data-end=\"2191\">World Health Organization. Healthy diet. Geneva: WHO; 2026 Jan 26 [citado 2026 Feb 17]. (<a class=\"decorated-link\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet?utm_source=chatgpt.com\" target=\"_new\" rel=\"noopener\" data-start=\"2118\" data-end=\"2190\">who.int<\/a>)<\/p><\/li><\/ul><\/div><\/div><\/div><\/div><\/div><\/div><\/article><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Clean eating is a simple way to bring more steadiness to your week. Learn how to build your meals around ingredients, shop with clarity, and keep things repeatable\u2014without obsessing. Includes menu ideas.<\/p>\n","protected":false},"author":4,"featured_media":816,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[121],"tags":[143,144,88,145,177,137,178,142],"class_list":["post-968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preventive-nutrition","tag-blood-sugar","tag-clean-eating","tag-functional-nutrition","tag-lifestyle-changes","tag-metabolic-health","tag-prevention","tag-prevention-en","tag-type-2-diabetes"],"_links":{"self":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/968","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/comments?post=968"}],"version-history":[{"count":39,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/968\/revisions"}],"predecessor-version":[{"id":3750,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/968\/revisions\/3750"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/media\/816"}],"wp:attachment":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/media?parent=968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/categories?post=968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/tags?post=968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}