Eat Clean With These 3 Diet Changes & Get Your Health On Track

Let’s dive into three simple diet changes you can make starting today to eat clean and get your health on track.

Food is our medicine—if we allow it to be. Dr. Mark Hyman puts it this way:

“Food contains information that speaks to our genes. It’s not just calories for energy. We are learning from research that food talks to our DNA, switching on or off genes that lead to health or disease. Every bite of food regulates your gene expression, hormones, immune system, brain chemistry and even your microbiome.”

In other words, every bite matters. You can choose to eat in a way that fuels disease or one that fuels health. Whether your goal is more energy, better digestion, weight loss, or disease prevention, when you begin to eat clean and remove the junk, your body can finally thrive.

Let’s take a look at three easy changes you can make today to eat clean and feel better fast.

1. Cut Back on Refined Sugar (Including Hidden Sugars)

Did you know that refined sugar can actually slow down your metabolism? It interferes with mitochondrial function (aka your energy production) and disrupts appetite control, leading to weight gain and fatigue. Studies show that sugar is a major contributor to nearly every chronic Western disease, including high cholesterol, heart disease, and insulin resistance.

According to the U.S. Department of Agriculture, the average American consumes 150–170 pounds of refined sugar each year. Historically, humans consumed around 22 teaspoons per year. That’s a massive increase—and a big problem.

Even more concerning? Most of that sugar is hidden. Nearly 68% of packaged and processed foods contain added sugar—including seemingly “healthy” options like:

• Nut milks

• Salad dressings

• Condiments

• Crackers

• Cereal

• Juice

It’s no wonder that 88% of Americans are metabolically unhealthy, and 50% have either pre-diabetes or diabetes.

If you make only one change today to eat clean, let it be this: cut refined sugar from your diet. That doesn’t mean your diet has to be all veggies and sadness. You can still enjoy sweet treats—just choose ones made with:

• Dates

• 100% pure maple syrup

• Honey

• Coconut sugar

I’ll be sharing some of my favorite clean dessert recipes here on the blog soon, so stay tuned!

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2. Eliminate Industrial Seed Oils From Your Diet

Industrial seed oils—including canola oil, corn oil, soybean oil, sunflower oil, cottonseed oil, grapeseed oil, and others—are highly processed and inflammatory. These oils are extracted using high heat and chemical solvents, which oxidize the fats and produce harmful byproducts. They’re then deodorized using more chemicals, which creates trans fats—a known driver of disease.

If you want to eat clean, one of the best swaps you can make is switching out seed oils for healthier fats, like:

• Extra virgin olive oil

• Avocado oil

• Coconut oil

• Grass-fed butter or ghee

These oils are more stable, rich in antioxidants, and contain essential nutrients your body needs.

For an even cleaner approach, start checking ingredient labels. Seed oils are hiding in:

• Hummus

• Chips

• Crackers

• Salad dressings

• Packaged snacks

• Nut milks

By slowly swapping out processed foods that contain seed oils and choosing clean brands, you’ll drastically improve the quality of your diet.

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3. Choose Grass-Fed Meat and Dairy

When it comes to eating clean, where your food comes from matters—especially animal products.

We are what we eat… but more accurately, we are what our food eats. Conventional meat and dairy often come from animals raised in feedlots, fed GMO corn, candy (yes, even Skittles!), and pumped with antibiotics and hormones. This not only impacts the animals’ health but also the nutritional quality of their meat and milk.

Cows are naturally designed to graze on pasture. And when they’re allowed to do so, extensive peer-reviewed research has proven that their meat and milk are richer in:

• Omega-3 fatty acids (grass-fed beef contains 60% more!)

• CLA (Conjugated Linoleic Acid)

• Phytonutrients like terpenoids, phenols, carotenoids, and antioxidants

These compounds have powerful anti-inflammatory, anti-carcinogenic, and cardio-protective effects—benefits you won’t get from conventional products.

Emerging research shows that when animals graze on diverse pastures, their meat and milk can contain phyto-compounds comparable to those found in plant foods. So if you’re looking to eat clean, making the switch to organic, grass-fed meat, dairy, and eggs is one of the most impactful things you can do.

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Final Thoughts: Start Small, Eat Clean, Feel Better

I hope these three diet changes help you feel empowered to eat clean and take control of your health. Remember—small, consistent changes lead to big results over time. Start with just one habit, and build from there.

If you’re ready to make clean eating a lifestyle, check out more blog posts on how to clean up your diet here.

Here’s to your health and happiness—one bite at a time.