From fresh produce to lean meats, and even treats, navigating the world of healthy eating can be confusing. If you’re exploring the concept of Clean Foods, you’re likely looking for a diet rich in whole, minimally processed options. This guide will walk you through what constitutes clean eating and how to fill your grocery list with delicious and nutritious choices.
Eating clean is simplified when your kitchen is stocked with the right ingredients. Let’s explore the essential clean foods to incorporate into your diet today for a healthier lifestyle.
Fruits: Nature’s Sweet Treat
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Pictured Recipe: Pineapple Green Smoothie
Fruits are almost always a fantastic clean food choice. While some are concerned about the sugar content in fruit, it’s important to remember that fruit is packed with essential fiber, vitamins, and minerals. The natural sugars in fruit are balanced by these nutrients, making it a healthy source of energy. When choosing fruits, especially canned or dried versions, always check labels for added sugars.
While 100% fruit juice can contribute to your daily fruit intake, it lacks the beneficial fiber found in whole fruits. Therefore, it’s best to prioritize whole fruits over juice to maximize the nutritional benefits of clean foods.
Clean Fruit Options:
- Fresh, whole fruits
- Canned fruit in its own juice or water, with no added sugar
- Frozen fruit without added sugar
- Dried fruit without added sugar
- 100% fruit juice in moderation
Vegetables: The Foundation of Clean Eating
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Pictured Recipe: Skillet Eggs with Tomatillos & Spinach
Vegetables are the cornerstone of clean eating meals. Similar to fruits, they are nutrient-dense, providing vitamins, minerals, and fiber, but typically with less natural sugar. Frozen and canned vegetables are also healthy and convenient clean food choices, just be mindful of added sauces or excessive salt. Opt for versions without sauces and check labels for sodium content.
In today’s fast-paced world, convenience is key. Supermarkets offer a wide array of pre-cut and prepared vegetables, including spiralized veggie noodles, making it easier than ever to incorporate more vegetables into your diet. Explore the frozen vegetable aisle for quick and nutritious options. However, be cautious of heavily processed “veggie” snacks like veggie chips or pasta, as they may contain minimal actual vegetable content.
Clean Vegetable Options:
- Any fresh vegetable
- Frozen vegetables without sauce or added salt
- Canned vegetables without sauce or added salt
Whole Grains: Healthy Carbs for Sustained Energy
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Pictured Recipe: Quinoa Avocado Salad
Whole grains are your allies in clean eating, providing healthy carbohydrates, fiber, and essential nutrients. Unprocessed whole grains like brown rice, quinoa, oats, barley, farro, and millet are single-ingredient clean foods. When choosing processed whole-grain products, prioritize whole-wheat options for pasta, pizza dough, bread, and English muffins. Ensure whole-wheat flour is the primary ingredient and check for added sugars on the ingredient list. Even popcorn, when air-popped or stovetop-popped, is a clean and enjoyable whole-grain snack, free from the unhealthy additives and buttery calories found in microwave versions.
Clean Whole Grain Options:
- Single-ingredient grains: farro, millet, oats, barley, quinoa, brown rice, etc.
- Whole-wheat pasta
- Air-popped or stovetop popcorn
- Sprouted whole-grain bread and English muffins (no added sugar)
- Whole-wheat pizza dough
Dairy: Simple and Nutritious Choices
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Pictured Recipe: Mac & Cheese with Collards
For clean dairy foods, opt for plain yogurt (regular or Greek) over flavored varieties, which often contain high amounts of added sugar. Plain dairy products like milk and cheese are versatile clean foods that can be enjoyed on their own or used in homemade, healthier versions of your favorite comfort dishes like pizza and macaroni and cheese.
If you prefer non-dairy alternatives like soy, almond, or coconut milk, always choose unsweetened varieties to avoid unnecessary added sugars. Similarly, when selecting reduced-fat or low-fat dairy, check the ingredient list for fillers or unfamiliar additives. Plain, whole-milk dairy remains a wholesome and clean food choice.
Clean Dairy Food Options:
- Plain yogurt (regular or Greek)
- Milk
- Cheese
- Unsweetened non-dairy milk
Protein: Fueling Your Body Cleanly
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Pictured Recipe: Pork Chops with Creamy Mushroom Sauce
Protein is essential, and clean eating emphasizes lean, unprocessed sources. Limit processed meats like bologna, salami, pepperoni, and hot dogs, which are typically high in sodium, preservatives, and artificial colors.
When possible, consider environmentally sustainable protein choices, including meat and seafood. Opt for meat from local and ethically raised animals when your budget allows. Fish and shellfish are excellent clean protein sources, rich in heart-healthy omega-3 fatty acids. Resources like the Monterey Bay Aquarium Seafood Watch can guide you in choosing sustainable seafood.
Eggs are a fantastic and versatile clean protein source – don’t skip the yolk, as it contains valuable protein and nutrients. Plant-based proteins like nuts, seeds, and beans are also excellent clean food choices. Choose unsalted nuts and seeds, and when using canned beans, select reduced-sodium or no-salt-added options and rinse them thoroughly to reduce sodium content.
Clean Protein Options:
- Single-ingredient meats: chicken breast, ground beef, pork tenderloin, etc.
- Sustainable seafood: wild salmon, cod, tuna (in moderation)
- Eggs
- Unflavored, unsalted nuts: almonds, walnuts, cashews, etc.
- Plain nut butters (no added sugar or salt)
- Dried beans and lentils
- Canned beans (rinsed to reduce sodium)
Desserts: Indulging in Clean Treats
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Pictured Recipe: Apple “Donuts”
The level of “cleanliness” in your diet regarding desserts is a personal choice. You might eliminate added sugar entirely or simply limit it. Most store-bought desserts are not considered clean foods due to refined flours and high added sugar content. However, you can still enjoy sweet treats while eating clean. Bake desserts at home using less sugar, incorporating more fruit and whole grains, or explore completely added-sugar-free fruit-based desserts.
Drinks: Hydrating the Clean Way
Beverages can be a significant source of hidden added sugars. Limit sodas, sweetened teas, and sugary coffee drinks. Unsweetened coffee and tea, water, and seltzer are all excellent clean drink choices. Enhance seltzer with a splash of 100% fruit juice for a more flavorful and still clean beverage.
Alcohol consumption can be part of a clean eating lifestyle in moderation, if desired. Adhere to recommended daily limits (one drink for women, two for men). Choose wine or beer, and if you opt for cocktails, be mindful of sugary mixers.
The Clean Eating Bottom Line
Ultimately, clean eating revolves around prioritizing healthy, whole foods with minimal or no added sugars, artificial colors, flavors, and preservatives. Every food group – fruits, vegetables, whole grains, proteins, and dairy – has a place in a clean eating approach. Explore clean eating recipes to inspire your meals and start your journey towards a healthier, cleaner way of eating.
