In This ArticleView AllIn This ArticleFruitVegetablesWhole GrainsDairyProteinDessertsDrinks
In This ArticleView All
View All
In This Article
Fruit
Vegetables
Whole Grains
Dairy
Protein
Desserts
Drinks
From the produce aisle to the meat counter and desserts to drinks, you may be wondering which foods to eat when you’retrying to eat clean. Whole foods like fruits and vegetables may be obvious choices. Minimallyprocessed foodswith short ingredient lists can also fit into a clean-eating diet. Select foods with nourishing ingredients such as whole grains and beneficial fats, and opt for options that are low in added sugar and salt.Eating clean is a lot easier when your cupboards, fridge and freezer are filled with healthy foods. Add these foods to yourgrocery listand start eating healthier today.Don’t Miss:14-Day Clean-Eating Meal PlanFruitPictured Recipe:Pineapple Green SmoothieFruit isalmostalways a clean choice. Some people worry about fruit’s sugar content, but fruit is packed with vitamins, minerals andfiber. Plus, the sugar present in fruit is natural, and it’s challenging to eat too much of it when it comes to enjoying fruits. Unless you have a condition where you need to be mindful of your carbohydrate intake, take a moment to check labels for any added sugars in canned or dried fruits.Fruit juice can count toward your daily recommended fruit intake, too—just make sure it’s 100% juice. But because 100% fruit juices don’t contain the beneficial fiber found in whole fruits, you may want to limit your intake. In other words, you can overdo it on fruit juice!Clean Fruit:Fresh fruitCanned fruit with no added sugarFrozen fruit with no added sugarDried fruit with no added sugar100% fruit juiceHealthy Smoothie RecipesVegetablesPictured Recipe:Skillet Eggs with Tomatillos & SpinachVegetables should be the building blocks of your clean-eating meals because they’re packed with vitamins, minerals and fiber. Frozen and canned vegetables are healthy, too, but choose ones without sauces. And be sure to read the label since even items that lookplain may have added salt.There are tons of convenient ways to eat your veggies when you’re short on prep time. Supermarkets offer a variety of precut vegetables, including veggie noodles that are already spiralized. You can alsohit up the frozen vegetable aisle. We’re all forshortcuts that make it easierto get vegetables into your diet. Although watch out for veggie chips and veggie pasta—they may just have a sprinkling of vegetable dust rather than a full serving of vegetables.Clean Vegetables:Any fresh vegetableFrozen vegetables with no sauce or added saltCanned vegetables with no sauce or added saltDon’t Miss:Take Our Eat More Vegetables ChallengeWhole GrainsPictured Recipe:Quinoa Avocado SaladWhole grains are the healthy, good-for-you carbs that deliver fiber and nutrition. Whole grains, such as brown rice, quinoa, barley, oats, farro or millet, are relatively unprocessed and contain only one ingredient. When it comes to other whole-grain products, look for whole-wheat versions of pasta, refrigerated pizza dough, bread and English muffins—just be sure that whole-wheat flour is the first ingredient and there isn’t sugar in the ingredient list. Even popcorn is a whole grain. Buy the kernels and pop them on the stove or in an air popper for a clean snack that doesn’t have the additives and buttery calories you find in microwave bags.Clean Whole Grains:Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc.Whole-wheat pastaPopcornSprouted whole-grain breadand English muffins (with no added sugar)Whole-wheat pizza doughDon’t Miss:Clean-Eating Meal PlansDairyPictured Recipe:Mac & Cheese with CollardsChooseregular or Greek plain yogurtover vanilla and fruit-flavored yogurts, which are typically high in added sugar—unless they’re reduced sugar or sweetened with a natural sweetener, such as stevia. Dairy products, such as cheese and milk, can do double duty: Eat them solo or use them as ingredients in healthier homemade versions of comfort foods, such as pizza and macaroni and cheese.Opting for nondairy alternatives, such as soy, coconut and almond milk? Look for unsweetened varieties to avoid added sugar. Also, check reduced- and low-fat dairy products to make sure they don’t contain fillers or unfamiliar ingredients. Plain, whole-milk dairy is a clean choice.Clean Dairy Foods:Plain yogurtMilkCheeseUnsweetened nondairy milkProteinPictured Recipe:Pork Chops with Creamy Mushroom SauceMeat offers protein, iron and vitamin B12. Eating cleaner means limiting processed foods like bologna, salami, pepperoni and hot dogs. These—and other processed meat products—are usually high in sodium and may contain artificial colors as well as preservatives.Choosing environmentally sustainable protein when possible can help you with clean eating, too. We created clean-eating guides forchickenandseafoodto help you discern what the labels mean.Fish and shellfish can be super-healthy protein sources, and many fish contain heart-healthy omega-3 fats. Choose sustainably sourced seafood when possible.Eggs are a great choice—and don’t skip the yolk, or you’ll miss out on extra protein and nutrients not found in the egg whites.Nuts, seeds and beans are all fantastic choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.Clean Proteins:Single-ingredient meats: chicken breast, chicken legs, ground beef, etc.Seafood: Choose sustainable options, such as wild salmon and Pacific codEggsUnflavored nuts: almonds, cashews, hazelnuts, walnutsPlain nut butters with no added sugarDried beansCanned beans: Rinse to reduce sodium5 of the Healthiest Fish to Eat—and 5 to LimitDessertsPictured Recipe:Apple “Donuts"How “clean” your diet is, is up to you. You may cut added sugar out entirely or simply limit it. Most traditional desserts from a package don’t fit the bill when you’re eating clean. They are typically made with refined flours and lots of added sugars. However, you don’t have to ban sweets from your life. You canmake treats at home with less sugarand more fruit and whole grains, or go totally added-sugar-free with some fruit-based treats.DrinksDrinks can be a big source of added sugar, so it’s a good idea to limit your intake of sodas, sweetened teas and specialty flavored coffee drinks. Unsweetened tea and coffee, water and seltzer are all clean choices. Add a splash of juice to seltzer and serve it in a special glass to make your drink feel a little more special.Alcohol may be something you want to eliminate if you’re eating clean, but it’s not necessary unless you want to. You should, however, limit how much you’re drinking. It’s recommended that females have no more than one drink a day and males no more than two, according to the2020-2025 Dietary Guidelines for Americans. Wine and beer are appropriate, but if you prefer cocktails, watch out for sugar-filled mixers.The Bottom LineEating clean is really about choosing healthy, whole foods that have no added sugars or artificial colors, flavors and preservatives. Every food group is included in clean eating—fruits, vegetables, whole grains, proteins and dairy. Check out ourclean-eating recipes, even if you’reon a budget, to get some ideas and get started.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
From the produce aisle to the meat counter and desserts to drinks, you may be wondering which foods to eat when you’retrying to eat clean. Whole foods like fruits and vegetables may be obvious choices. Minimallyprocessed foodswith short ingredient lists can also fit into a clean-eating diet. Select foods with nourishing ingredients such as whole grains and beneficial fats, and opt for options that are low in added sugar and salt.Eating clean is a lot easier when your cupboards, fridge and freezer are filled with healthy foods. Add these foods to yourgrocery listand start eating healthier today.Don’t Miss:14-Day Clean-Eating Meal PlanFruitPictured Recipe:Pineapple Green SmoothieFruit isalmostalways a clean choice. Some people worry about fruit’s sugar content, but fruit is packed with vitamins, minerals andfiber. Plus, the sugar present in fruit is natural, and it’s challenging to eat too much of it when it comes to enjoying fruits. Unless you have a condition where you need to be mindful of your carbohydrate intake, take a moment to check labels for any added sugars in canned or dried fruits.Fruit juice can count toward your daily recommended fruit intake, too—just make sure it’s 100% juice. But because 100% fruit juices don’t contain the beneficial fiber found in whole fruits, you may want to limit your intake. In other words, you can overdo it on fruit juice!Clean Fruit:Fresh fruitCanned fruit with no added sugarFrozen fruit with no added sugarDried fruit with no added sugar100% fruit juiceHealthy Smoothie RecipesVegetablesPictured Recipe:Skillet Eggs with Tomatillos & SpinachVegetables should be the building blocks of your clean-eating meals because they’re packed with vitamins, minerals and fiber. Frozen and canned vegetables are healthy, too, but choose ones without sauces. And be sure to read the label since even items that lookplain may have added salt.There are tons of convenient ways to eat your veggies when you’re short on prep time. Supermarkets offer a variety of precut vegetables, including veggie noodles that are already spiralized. You can alsohit up the frozen vegetable aisle. We’re all forshortcuts that make it easierto get vegetables into your diet. Although watch out for veggie chips and veggie pasta—they may just have a sprinkling of vegetable dust rather than a full serving of vegetables.Clean Vegetables:Any fresh vegetableFrozen vegetables with no sauce or added saltCanned vegetables with no sauce or added saltDon’t Miss:Take Our Eat More Vegetables ChallengeWhole GrainsPictured Recipe:Quinoa Avocado SaladWhole grains are the healthy, good-for-you carbs that deliver fiber and nutrition. Whole grains, such as brown rice, quinoa, barley, oats, farro or millet, are relatively unprocessed and contain only one ingredient. When it comes to other whole-grain products, look for whole-wheat versions of pasta, refrigerated pizza dough, bread and English muffins—just be sure that whole-wheat flour is the first ingredient and there isn’t sugar in the ingredient list. Even popcorn is a whole grain. Buy the kernels and pop them on the stove or in an air popper for a clean snack that doesn’t have the additives and buttery calories you find in microwave bags.Clean Whole Grains:Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc.Whole-wheat pastaPopcornSprouted whole-grain breadand English muffins (with no added sugar)Whole-wheat pizza doughDon’t Miss:Clean-Eating Meal PlansDairyPictured Recipe:Mac & Cheese with CollardsChooseregular or Greek plain yogurtover vanilla and fruit-flavored yogurts, which are typically high in added sugar—unless they’re reduced sugar or sweetened with a natural sweetener, such as stevia. Dairy products, such as cheese and milk, can do double duty: Eat them solo or use them as ingredients in healthier homemade versions of comfort foods, such as pizza and macaroni and cheese.Opting for nondairy alternatives, such as soy, coconut and almond milk? Look for unsweetened varieties to avoid added sugar. Also, check reduced- and low-fat dairy products to make sure they don’t contain fillers or unfamiliar ingredients. Plain, whole-milk dairy is a clean choice.Clean Dairy Foods:Plain yogurtMilkCheeseUnsweetened nondairy milkProteinPictured Recipe:Pork Chops with Creamy Mushroom SauceMeat offers protein, iron and vitamin B12. Eating cleaner means limiting processed foods like bologna, salami, pepperoni and hot dogs. These—and other processed meat products—are usually high in sodium and may contain artificial colors as well as preservatives.Choosing environmentally sustainable protein when possible can help you with clean eating, too. We created clean-eating guides forchickenandseafoodto help you discern what the labels mean.Fish and shellfish can be super-healthy protein sources, and many fish contain heart-healthy omega-3 fats. Choose sustainably sourced seafood when possible.Eggs are a great choice—and don’t skip the yolk, or you’ll miss out on extra protein and nutrients not found in the egg whites.Nuts, seeds and beans are all fantastic choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.Clean Proteins:Single-ingredient meats: chicken breast, chicken legs, ground beef, etc.Seafood: Choose sustainable options, such as wild salmon and Pacific codEggsUnflavored nuts: almonds, cashews, hazelnuts, walnutsPlain nut butters with no added sugarDried beansCanned beans: Rinse to reduce sodium5 of the Healthiest Fish to Eat—and 5 to LimitDessertsPictured Recipe:Apple “Donuts"How “clean” your diet is, is up to you. You may cut added sugar out entirely or simply limit it. Most traditional desserts from a package don’t fit the bill when you’re eating clean. They are typically made with refined flours and lots of added sugars. However, you don’t have to ban sweets from your life. You canmake treats at home with less sugarand more fruit and whole grains, or go totally added-sugar-free with some fruit-based treats.DrinksDrinks can be a big source of added sugar, so it’s a good idea to limit your intake of sodas, sweetened teas and specialty flavored coffee drinks. Unsweetened tea and coffee, water and seltzer are all clean choices. Add a splash of juice to seltzer and serve it in a special glass to make your drink feel a little more special.Alcohol may be something you want to eliminate if you’re eating clean, but it’s not necessary unless you want to. You should, however, limit how much you’re drinking. It’s recommended that females have no more than one drink a day and males no more than two, according to the2020-2025 Dietary Guidelines for Americans. Wine and beer are appropriate, but if you prefer cocktails, watch out for sugar-filled mixers.The Bottom LineEating clean is really about choosing healthy, whole foods that have no added sugars or artificial colors, flavors and preservatives. Every food group is included in clean eating—fruits, vegetables, whole grains, proteins and dairy. Check out ourclean-eating recipes, even if you’reon a budget, to get some ideas and get started.
From the produce aisle to the meat counter and desserts to drinks, you may be wondering which foods to eat when you’retrying to eat clean. Whole foods like fruits and vegetables may be obvious choices. Minimallyprocessed foodswith short ingredient lists can also fit into a clean-eating diet. Select foods with nourishing ingredients such as whole grains and beneficial fats, and opt for options that are low in added sugar and salt.
Eating clean is a lot easier when your cupboards, fridge and freezer are filled with healthy foods. Add these foods to yourgrocery listand start eating healthier today.
Don’t Miss:14-Day Clean-Eating Meal Plan
Pictured Recipe:Pineapple Green Smoothie
Fruit isalmostalways a clean choice. Some people worry about fruit’s sugar content, but fruit is packed with vitamins, minerals andfiber. Plus, the sugar present in fruit is natural, and it’s challenging to eat too much of it when it comes to enjoying fruits. Unless you have a condition where you need to be mindful of your carbohydrate intake, take a moment to check labels for any added sugars in canned or dried fruits.
Fruit juice can count toward your daily recommended fruit intake, too—just make sure it’s 100% juice. But because 100% fruit juices don’t contain the beneficial fiber found in whole fruits, you may want to limit your intake. In other words, you can overdo it on fruit juice!
Clean Fruit:
Healthy Smoothie Recipes
Pictured Recipe:Skillet Eggs with Tomatillos & Spinach
Vegetables should be the building blocks of your clean-eating meals because they’re packed with vitamins, minerals and fiber. Frozen and canned vegetables are healthy, too, but choose ones without sauces. And be sure to read the label since even items that lookplain may have added salt.
There are tons of convenient ways to eat your veggies when you’re short on prep time. Supermarkets offer a variety of precut vegetables, including veggie noodles that are already spiralized. You can alsohit up the frozen vegetable aisle. We’re all forshortcuts that make it easierto get vegetables into your diet. Although watch out for veggie chips and veggie pasta—they may just have a sprinkling of vegetable dust rather than a full serving of vegetables.
Clean Vegetables:
Don’t Miss:Take Our Eat More Vegetables Challenge
Pictured Recipe:Quinoa Avocado Salad
Whole grains are the healthy, good-for-you carbs that deliver fiber and nutrition. Whole grains, such as brown rice, quinoa, barley, oats, farro or millet, are relatively unprocessed and contain only one ingredient. When it comes to other whole-grain products, look for whole-wheat versions of pasta, refrigerated pizza dough, bread and English muffins—just be sure that whole-wheat flour is the first ingredient and there isn’t sugar in the ingredient list. Even popcorn is a whole grain. Buy the kernels and pop them on the stove or in an air popper for a clean snack that doesn’t have the additives and buttery calories you find in microwave bags.
Clean Whole Grains:
Don’t Miss:Clean-Eating Meal Plans
Pictured Recipe:Mac & Cheese with Collards
Chooseregular or Greek plain yogurtover vanilla and fruit-flavored yogurts, which are typically high in added sugar—unless they’re reduced sugar or sweetened with a natural sweetener, such as stevia. Dairy products, such as cheese and milk, can do double duty: Eat them solo or use them as ingredients in healthier homemade versions of comfort foods, such as pizza and macaroni and cheese.
Opting for nondairy alternatives, such as soy, coconut and almond milk? Look for unsweetened varieties to avoid added sugar. Also, check reduced- and low-fat dairy products to make sure they don’t contain fillers or unfamiliar ingredients. Plain, whole-milk dairy is a clean choice.
Clean Dairy Foods:
Pictured Recipe:Pork Chops with Creamy Mushroom Sauce
Meat offers protein, iron and vitamin B12. Eating cleaner means limiting processed foods like bologna, salami, pepperoni and hot dogs. These—and other processed meat products—are usually high in sodium and may contain artificial colors as well as preservatives.
Choosing environmentally sustainable protein when possible can help you with clean eating, too. We created clean-eating guides forchickenandseafoodto help you discern what the labels mean.
Fish and shellfish can be super-healthy protein sources, and many fish contain heart-healthy omega-3 fats. Choose sustainably sourced seafood when possible.
Eggs are a great choice—and don’t skip the yolk, or you’ll miss out on extra protein and nutrients not found in the egg whites.
Nuts, seeds and beans are all fantastic choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.
Clean Proteins:
5 of the Healthiest Fish to Eat—and 5 to Limit
Pictured Recipe:Apple “Donuts”
How “clean” your diet is, is up to you. You may cut added sugar out entirely or simply limit it. Most traditional desserts from a package don’t fit the bill when you’re eating clean. They are typically made with refined flours and lots of added sugars. However, you don’t have to ban sweets from your life. You canmake treats at home with less sugarand more fruit and whole grains, or go totally added-sugar-free with some fruit-based treats.
Drinks can be a big source of added sugar, so it’s a good idea to limit your intake of sodas, sweetened teas and specialty flavored coffee drinks. Unsweetened tea and coffee, water and seltzer are all clean choices. Add a splash of juice to seltzer and serve it in a special glass to make your drink feel a little more special.
Alcohol may be something you want to eliminate if you’re eating clean, but it’s not necessary unless you want to. You should, however, limit how much you’re drinking. It’s recommended that females have no more than one drink a day and males no more than two, according to the2020-2025 Dietary Guidelines for Americans. Wine and beer are appropriate, but if you prefer cocktails, watch out for sugar-filled mixers.
The Bottom Line
Eating clean is really about choosing healthy, whole foods that have no added sugars or artificial colors, flavors and preservatives. Every food group is included in clean eating—fruits, vegetables, whole grains, proteins and dairy. Check out ourclean-eating recipes, even if you’reon a budget, to get some ideas and get started.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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