Eat Clean – What Does It Mean?

The clean eating trend appears to have no end in sight. We spoke to Wendy Riddell, UFIT’s Head of Nutrition and a clean eating advocate, about what it means to eat clean – the principles and the benefits.


Clean eating is a very simple concept – there is nothing to demystify. “It is eating food that is unprocessed or has very little processing, refinement or handling, keeping it as close to its natural state as possible,” explained Wendy.

The main guidelines are:

  • Eat lots of plants, especially vegetables
  • Include good proteins, especially white meat such as fish and chicken
  • Choose whole grains – avoid over-processed carbs but enjoy their wholegrain counterparts
  • Always read your labels, and if you can’t pronounce an ingredient, avoid it!
  • Eat healthy fats, such as those from olive oil and nuts

Unlike other eating trends and fad diets, clean eating does not eliminate any food groups. For instance, in a paleo diet, grains are eliminated, even in their wholegrain forms. AN ABUNDANCE OF BENEFITS

There are many benefits of clean eating. Recent studies have shown that eating clean provides:

  • Better moods and mental health – eating more fruit and vegetables leads to more energy, overall greater calm and happiness
  • Improved sleeping
  • Improved ability to work out
  • Healthier hair and skin
  • Improved brain function – increased consumption of healthy natural fats help our brains work better

According to Wendy, adopting a clean eating lifestyle is super-easy and anyone and everyone can do it. Her simple tip for the supermarket trolley – buy fresh!

“Buy fresh whole produce, plenty of vegetables, proteins (especially chicken and fish) eggs, whole grains and fruit,” advised Wendy, adding that you can also incorporate a small amount of good quality dairy, unsweetened natural or Greek yoghurts.

“Cold Storage has an extensive range of everything you need for a clean food diet. Freshness and quality are key, which are the two main values of Cold Storage,” added Wendy. “Also, try and cook as much as you can at home so you know what is in your food.”


In line with global trends, compounded by the commendable efforts of the Health Promotion Board, local Singaporeans are becoming increasingly conscious of the impact of what they eat on their health. Wendy is optimistic about the longevity of the clean eating trend – or rather, lifestyle choice. Trend suggests something that is transient by nature, and it seems that clean eating is here to stay.

“The UFIT Clean & Lean Challenge is now on its 15th challenge and going from strength to strength,” shared Wendy. “The next UFIT Clean & Lean Challenge begins on 20 May 2017, and we hold around five each year.” The Clean & Lean Challenge is a 4-week programme that combines personal training with a personalised nutrition plan.

Wendy is heartened by the growing number of people who are hungry for knowledge about ways to improve their health and happiness through clean eating coupled with a regular exercise.

There’s no doubt about it. Eating real, clean food has real, clear benefits.

With thanks to:

Wendy Riddell
Head of Nutrition, UFIT
sBsc Nutrition