The ‘clean-eating’ dietary trend is increasingly becoming popular among young people getting interested in healthy lifestyle thanks to a host of health benefits it brings.

Mrs Tran Nhu with her ‘clean eating’ dish. (Photo provided by the character)

‘Clean-eating’ movement

Pursuing the clean-eating movement for nearly 2 years, Ms. Nguyen Thi Dieu Hanh, residing in Son Tra District’s An Hai Bac Ward, realized that the ‘clean-eating’ helped her manage her weight and balance her mental health through scientifically proven diets.

Hanh eats more healthy whole grains like whole wheat, brown rice, bulgur, oats, and quinoa to feel full longer and prevent many health problems such as diabetes. In order to keep her skin healthy and stay in fit, every day, Hanh eats at least 5 kinds of fruits and vegetables, as well as consumes chicken, fish, eggs and whole grains for main meals.

To start eating clean, Hanh calculates the number of calories the body needs to load during the day with enough starch, protein, and fat. Instead of eating 3 main meals, she divided her diet into 3 main meals and 2 snacks.

According to Ms. Hanh, eating several small meals throughout the day helps her avoid hunger-induced cravings but still gives her enough energy.

“If you like snacks, you should prepare yourself some dishes such as granola (including oats and almonds, cashews, pumpkin seeds, walnuts), biscotti (cookies with nuts), and black chocolate all which are good for your heart and brain instead of sweet, high-sugar and fatty foods" said Hanh.

In similar vein, Mrs Tran Thi My from Lien Chieu District’s Hoa Khanh Bac Ward has followed the ‘clean-eating’ movement over the past 3 months.

Mrs My said she is now getting used to making the switch from white rice to brown. Specifically, each week, she prepares diet meal plans for 5 days, and eats freely for the remaining 2 days.

“Currently, in Da Nang, there are many food stores specializing in providing ingredients for people eating clean, so I decided to experience and feel quite suitable for my taste” confined Mrs. My.

To motivate herself, she persuaded her 4 best friends to join a clean eating challenge, and created a Zalo chat group named ‘Healthy’. Every day, the group members shared exercises, food and their health and weight indicators.

With the ‘clean eating’ movement, Mrs My has changed most of her previous eating habits, such as giving up milk tea and sweet tea, replacing animal oil with olive oil and sesame oil, and fresh milk with nut milk, and eat more nuts, lean meat, white meat, seafood, fruit and vegetables in meals.

Eating scientifically combined with doing exercises

Mrs. Tran Nhu, admin of the Facebook page ‘Eatclean Da Nang-A Community to eat clean and live healthy in Da Nang’, said that eating a healthy diet is not difficult, but don't force yourself to change your daily eating habits right away. You should gradually switch to ‘clean eating’ slowly, which will help your body adapt and get used to it.

Tran Nhu noted “Clean eating is a diet concept where a person avoids refined and processed foods and those that have artificial ingredients, such as certain preservatives and additives. Instead, the goal is to eat whole, natural foods”.

The ‘Eatclean Da Nang-A Community to eat clean and live healthy in Da Nang’ Facebook page now has a total of 3,100 members. Members on that page often share methods and recipes for healthy lifestyle and shops where to buy suitable food sources. On this fanpage, every day you can find recipes and ingredients for ‘clean-eating’ dishes such as mixed brown rice noodles, vegetable juices, and vegetable salads.

Mrs. Tran Huu Thanh Van, who has been a member of the ‘Eatclean Da Nang- A Community to eat clean and live healthy in Da Nang’ since 2020, said that she fell in love with the ‘clean-eating’ method in 2018 and successfully lost 7kg in 3 months thanks to a scientifically-proven diet combined with doing exercises.

“Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood” added Mrs Van.

Reporting by TIEU YEN - Translating by M.DUNG