Everything you need to know about the clean-eating diet, including foods to eat, menus, FAQs, shopping lists, and more.
Clean eating is a fad diet that promotes the consumption of natural foods while avoiding convenience meals and other processed meals. Most processed foods, trans fats, high saturated fats, added sugar, and refined grains are often avoided. Some people prefer to take this diet a step further by avoiding gluten, dairy, and soy. Furthermore, some studies show that the quality of your meal choices may be important when losing weight. However, consuming more processed meals does not balance the necessity for calorie restriction in the first place. This article will teach you everything you need to know about dieting, including what to eat and what to avoid.
What is the Clean Eating Diet Plan?
Although the word “clean eating” can have a negative connotation, it does not suggest that other foods are “dirty.” Filling your plate with healthful, healthy meals is what “clean eating” entails. A good example of a clean eating plan is the Mediterranean Diet.
Clean meals provide your body with a variety of vitamins and minerals, as well as high-quality protein and healthy fats, all of which help to improve heart and brain health, weight management, immune system strength, and energy levels, among other things. Foods that are eaten in their natural state have more flavor.
Foods to Eat on the Clean Eating Diet
When it comes to what foods to avoid on a clean diet, the list is primarily made up of highly processed foods that are high in added sugar, salt, and trans fats while being poor in total nutritional value. Here is a list of foods with essential nutrients.
- Non-Starchy Vegetables: Radishes, Cauliflower, Broccoli, Tomatoes, Eggplant, Brussels Sprouts, Zucchini, Cucumber, Sweet Peppers, Green Beans, Celery, Bok Choy, Mushrooms, Artichokes, Cabbage, Beets, Seaweed, Algae.
- Fruits: Watermelon, Cantaloupe, Honeydew, Acai, Strawberries, Blueberries, Raspberries, Blackberries, Lemons, Limes.
- Poultry: Eggs, Chickens, Turkeys, Ducks, Quails.
- Fatty Fish: mackerel, Salmon, Tuna, Cod, Tilapia, Halibut, Catfish, Shellfish, Shrimps, Lobster
- Beans: Black beans, Navy Beans, Pinto Beans, Lima Beans, Chickpeas
- Healthy Carbs: Brown Rice, Oatmeal, Quinoa, Millet, Buckwheat, Corn.
- Healthy Fats: Avocado, Olives
- Nuts and Seeds: Almonds, Cashew Nuts, Pistachios, Flaxseeds, Chia Seeds, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds
Food Not to Eat
When it comes to what foods to avoid on a clean diet, the list is primarily made up of highly processed foods.
- Refined Sugar: Table Sugar, Granola, Brown Sugar, Corn Syrup.
- Artificial Sweeteners
What to Drink on the Clean Eating Diet
Here are the drinks that are allowed.
- Sparkling Water
- Lemon Juice
- Iced Teas
- Green Teas
- Carrot Juice
- Beet juice
- Plant-Based Milk
What Not to Drink
Limit the intake of the following drinks.
- Carbonated Drinks
- Energy Drinks
Thank you for taking an interest in the clean eating plan. You are welcome to use our free integrated checklists whenever you like. This will be useful for meal preparation and grocery shopping.