There are a lot of roles within parenting. Above all, we are chief distributors of love and affection and I am keeping my fingers crossed (permanently) that if we get that bit right, then the other things don’t matter quite so much.

If my kids grow up feeling loved then I am hoping my haphazard timekeeping and other domestic challenges won’t keep them in the psychiatrist’s chair too long. Like many of you, I am a cook, a cleaner, a catcher-of-vomit, but I am also a referee. It’s the last one I think I need help with.

Half the time my girls are in love with each other, the other half … not so much. I find myself in the middle, breaking up ridiculous battles because — for example — one looked out of the other one’s window. I want to shout “GET A GRIP!!” at the top of my lungs (and OK maaaaybe I have) but I also realise that this is their world and this is what is important to them today. I’m told it’s normal, but seriously, is arguing over who’s looking out of which window normal?!

I should have known this was coming. I spent 17 years winding my brother up beyond belief. I once made him so mad he threw his favourite toy car through a (shut) window. In fairness, he also drove me crazy.

When we were older, he used to repark the car after I had parked in the driveway because it wasn’t quite straight enough. We are polar opposites in many ways but as adults we get along great — I keep holding on to that!

At work today there was no respite from the arguing. The nutrition world is rumbling right now with criticism of “clean” eating — mainly regarding clean “treats” which, despite being made with better (less processed) ingredients, have an arguably similar impact on weight gain and blood sugar when eaten in excess.

The criticism is that clean versions of brownies or cupcakes simply enable sugar or junk addicts to eat more of the things they like, with less of a “guilty” conscience. But if the ultimate metabolic result is still negative, then these people are being tricked into thinking they are making healthy choices when they aren’t. The concern is that key players in the clean eating industry are still profiting from miseducation in the same way that some of the dieting giants are.

My response to this is mixed. I am big proponent of clean eating so let’s acknowledge that and lay my bias right out there on the table. Nevertheless, I can see how clean eating can be misrepresented and that makeovers of normally junky items aren’t helpful for everyone. It’s also made me rethink the balance of recipes I share and the language I might use when describing them.

However (here we go!) I do think that broadly attacking this whole section of the industry is going way too far. Some people seem to think that absolutely everything about nutrition is wrong except the exact method they advocate, which is at best limiting and at worst, egotistical.

I’d offer this, that clean eating (however you do it) is a really useful concept when rethinking your diet.

Focusing on food in its whole form increases fibre and micronutrient intake regardless of the ratio of the macros (carbs, proteins and fats) you are eating.

It reintroduces people to the flavour of “real” food and reassures them that a healthier version can still be tasty. But, to avoid the pitfalls and stay on track, keep the following guidelines in mind:

1) Ratios still matter

Let’s say you make a clean version of BBQ chicken and serve it with a baked potato, carrots and corn. Those are all clean items but you would likely be consuming way too much carbohydrate in one sitting. Carrots, corn, pumpkin and butternut squash are all things we consume as “vegetables” (and they count as part of your five-a-day) but they are carbs too — so stick to one serving.

2) Easy on the “natural” sugars

Dates, sucanat, honey and maple syrup, despite being natural sugars, are all still sugar. They can still cause your blood sugar to rise dramatically, so need to be eaten sparingly. When it comes to the healthier recipes I share, I usually recommend no more than one sweet thing a day.

3) Add protein and fibre to treats

Packing extra protein and fibre into sweeter recipes helps to steady the release of sugars into the bloodstream. This results in a more sustained energy release and helps prevent the rapid sugar crash that usually results in irritability and more cravings. Using this trick, you are more likely to stick to one portion of a more natural sweet treat. My Holy Crap cookies (see Facebook) are a great example of how to do this.

4) Tame your sweet tooth

If you can’t stop eating the cleaner treats, you need to work on expanding your savoury palate. When you make sweeter recipes, make them to share at an event with friends and stick to mainly savoury snacks at home. See my column from June 5th for lots of savoury snack ideas.

5) There’s no escaping the veg

When it comes to clean eating, there’s no escaping the veg! If you are going to keep portion sizes moderate and work on reducing your sweet tooth, vegetables are going to be a large part of the picture. Packing your diet with brightly coloured vegetables (especially the dark green leafy green) is a great way to maximise nutrient density and to manage your appetite.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda