The 5 Biggest Mistakes People Make When Eating Clean (and What to Do Instead)

Eating clean sounds simple, whole foods, less junk, better habits. But most people end up confused, overwhelmed, or stuck because of the noisy advice out there.

As a holistic nutrition coach, I see the same mistakes over and over again, and they often leave people feeling frustrated, guilty, or convinced they’re “failing” at healthy eating.

Here are the five biggest clean-eating mistakes, plus what to do instead so you can actually feel better, have more energy, and enjoy food again.

👉 Prefer watching instead of reading? Check out my full YouTube video here:

1. Believing the “Calories In, Calories Out” Myth

One of the biggest myths in the wellness world is the idea that health and weight are just a maths equation: eat less, move more.

This mindset does a lot of damage because it pulls your focus away from what actually matters, food quality.

Your body responds to nutrients, not numbers.

If you eat 1,500 calories of processed food, you’ll probably feel hungry, tired, and inflamed.

If you eat 1,500 calories of whole, nutritious food, you’ll feel full, energised, and satisfied.

When you build meals with:

✔ protein

✔ healthy fats

✔ fibre

…your blood sugar stays stable, your hormones stay calmer, and your cravings naturally reduce.

Clean eating is not about restriction or shrinking your meals, it’s about how you build them.

Not sure where to begin?

I have a video on 5 kitchen staples that make clean eating easier. Check out my full YouTube video here:

2. Falling for “Healthy” Marketing Labels

(And Why Ingredient Lists Matter More)**

Most of the “healthy-looking” foods on supermarket shelves are just processed snacks wearing a wellness costume.

Labels like low-fat, low-sugar, gluten-free, keto, natural can be really misleading.

These claims are designed to make the product feel safe, even when it’s not.

The truth is always on the ingredients list.

If you see things like:

• maltodextrin

• dextrose

• potassium sorbate

• artificial sweeteners

• chemical names you can’t pronounce

…it’s a sign that the food is ultra-processed, even if the front looks clean and minimalist.

Aim for foods with short, recognisable ingredient lists.

If your great-grandmother wouldn’t know what it is, your body probably doesn’t either.

And here’s a big one:

Our highest source of ultra-processed foods is often… snacks.

We grab them because we’re busy or starving, but they actually trigger more hunger.

To help you break the cycle, I put together a free PDF with quick, balanced snack ideas that keep you full without the junk. You can find it here.

3. Being Too Strict & Trying to Eat “Perfectly”

A huge mistake people make with clean eating is trying to be perfect.

When you go all-in, restrict everything, or try to eat clean 100% of the time, three things happen:

You burn out

You binge

You give up

The truth?

You don’t need perfection, you need consistency.

I personally follow an 80/20 approach:

80% of the time, I nourish my body.

20% of the time, I enjoy flexibility.

I love nutrition… and I also love chocolate.

Clean eating should make your life easier, not stressful.

4. Feeling Guilty When You “Break” Your Clean Eating

So many people fall into the guilt spiral after having something “off plan.”

But guilt is actually more damaging than the treat itself.

Here’s why:

When you feel guilty, your cortisol (stress hormone) rises.

High cortisol signals the body that it may be unsafe or that food might be scarce.

So what does your body do to protect you?

✔ holds onto fat

✔ increases cravings

✔ intensifies hunger

This is why guilt binge cycles are so common.

If you’re going to have a treat, enjoy it properly.

Sit down with it.

Eat slowly.

Take a breath.

When you eat slowly, your brain has time to register that you’re satisfied, and your body stays calm.

5. Comparing Yourself to “Perfect” Clean Eaters Online

Instagram is full of perfect smoothie bowls, flawless salads, and colour-coordinated fridge tours.

That’s not real life.

Clean eating doesn’t need to look aesthetic, it just needs to be better than last week.

Start tiny:

If breakfast is normally two slices of white bread and one boiled egg…

switch to one slice of sourdough and two eggs.

Next week?

Add a handful of spinach or cherry tomatoes.

Simple, doable, low-pressure changes.

Those are the habits that actually stick.

Bonus: Waiting for Motivation

A bonus mistake I see constantly is the belief that you need motivation to start eating clean.

You don’t.

Motivation is unreliable... it comes and goes.

What works are small habits that become automatic.

Just like brushing your teeth.

Pick something so simple you can’t fail, like:

• adding a pinch of sea salt to your morning water

• having protein with your breakfast

• prepping one snack for the week

Repeat it until it becomes automatic.

Then build from there.

That’s how clean eating becomes a lifestyle, not a phase.

Clean eating isn’t about calories, perfection, or trying to copy influencers online.

It’s about:

✨ food quality

✨ balance

✨ small sustainable changes

✨ habits that feel easy

✨ letting go of guilt

When you focus on nourishment instead of rules, everything starts to shift.

Ready to take control of your health? Learn more about my online health and nutrition consultation services via the link below and see how we can work together to help you feel your best, inside and out!

Book a Free Discovery Call today to see how we can customise a plan for your unique needs.

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