We don't believe in being that restrictive. Not only will you take away some of the enjoyment of eating, but there isn't much science to back up any benefits.

You need to find a clean eating style that works for you. If you only take a few steps toward eating cleaner—cutting back on highly processed foods , for example, or eating more fruits and veggies—it can still make an impact on your health.

Here are some helpful tips to get you started. Don't Miss: Day Clean-Eating Meal Plan. When it comes to fruits and vegetables, most of us aren't getting enough.

Eating more fruit and vegetables can help significantly reduce your risk of chronic diseases, including high blood pressure, Type 2 diabetes, heart disease, obesity and cancer.

The fiber in whole produce also helps keep your microbiome—the collection of good bacteria that live in your gut—happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

Choose organic produce when you can, focusing on buying organic foods from the Environmental Working Group's Dirty Dozen list and cutting yourself some slack with the Clean Fifteen foods list.

Don't Miss: Clean-Eating Recipes. Pictured Recipe: Lemon-Pepper Linguine with Squash. The cleanest whole grains are the ones that have been processed the least. Think whole grains that look most like their just-harvested state—quinoa, wild rice and oats.

While some people abstain from eating any processed grains, we think that whole-wheat pasta and whole-grain bread made with simple ingredients are also part of eating clean.

Sometimes you just need a hearty slice of avocado toast or a bowl of pasta. Beware of getting duped by "whole-grain" claims on labels. To eat clean packaged whole grains, you will need to take a closer look at the ingredients.

Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal if any added sugar. When you swap out refined carbs —like white pasta, sugar and white bread—for whole grains, you'll get more fiber, antioxidants and inflammation-fighting phytonutrients.

Plus, people who eat more whole grains may more easily lose weight and keep it off long-term. Emerging research suggests that cutting back on meat is healthier for you and the planet. Veganism isn't a requirement for clean eating, though—just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check.

Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet. Some people worry about getting enough protein when cutting down on meat. But it's pretty easy to get the recommended daily 0.

Eggs, dairy, beans and nuts are all suitable protein sources for a clean, vegetarian diet. Choose dairy with no added sugar and simple ingredients. When you do eat meat, choose options that haven't been pumped with antibiotics and even better if they've lived and eaten as they would in the wild think: grass-fed beef, wild-caught salmon.

Clean eating also means cutting down on processed meats like cold cuts, bacon and sausage. We're not opposed to all processed foods. Technically, when we chop, mix and cook at home, we are processing foods. The trouble is that so much processed food at the grocery store is processed beyond the point of recognition.

Nature certainly didn't color those chips neon orange or make blue candy-colored cereal. Keep an eye out for anything with lots of sugar and refined grains, super-long ingredient lists with foods you don't recognize and anything with partially hydrogenated oils.

Clean processed foods exist, like plain yogurt, cheese, whole-wheat pasta and packaged baby spinach. And while you can make salad dressings , pasta sauce, mayo, hummus and broth at home, you can also find clean versions at the store.

Just read the ingredient list. Our bodies digest processed and unprocessed foods differently. In the case of white bread versus whole-wheat bread, the machine has already started to process the white bread for you—stripping away the bran and germ—leaving your body with less work to do.

Limiting packaged foods can also reduce your exposure to BPA—found in some canned foods—and other chemicals found in plastics. Pictured Recipe: No-Sugar-Added Oatmeal Cookies. Most people eat too much added sugar. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men.

The average American gets about four times that amount—28 teaspoons of added sugar per day. To clean up your diet, reduce added sugars by limiting sweets like soda, candy and baked goods.

But it's more than just desserts—keep an eye on sugars added to healthier foods like yogurt choose plain , tomato sauce and cereal.

Look for foods without sugar as an ingredient, or make sure it's listed toward the bottom , which means less of it is used in the food. And you don't have to worry as much about naturally occurring sugars in fruit and dairy. They come packed with fiber, protein or fat to help blunt the effect of sugar on insulin levels.

They also deliver nutrients so you're not just getting empty, sugary calories. Pictured Recipe: Spaghetti with Quick Meat Sauce. Like sugar, most of us get far more sodium than we should. The American Heart Association recommends capping sodium at 2, milligrams daily—about 1 teaspoon of salt—with an ideal limit of fewer than 1, mg—especially if you're over age 50, of African American descent or have high blood pressure, chronic kidney disease or diabetes.

Most of the sodium in our diets comes from processed, prepackaged and prepared foods. Cutting back on these foods will help you reduce your salt intake, as most packaged foods contain more sodium than homemade versions.

To help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar. Clean-eating recipes can still use salt, which is essential for bringing out the flavor of foods, but use it smartly and sparingly.

Eating too much added sugar has been linked to a wide array of health issues ranging from obesity to heart disease 1. When transitioning over to a cleaner eating pattern, foods and beverages with added sugar should automatically be phased out.

When cleaning up your diet, using healthy substitutes for your favorite sweet treats can satisfy cravings and keep you on track. For example, swap your nightly bowl of ice cream for a clean treat like Greek yogurt topped with berries, unsweetened coconut and cinnamon.

However, making a habit of buying meals and snacks on the run can lead to unhealthy choices and behaviors. Shopping the perimeter of the grocery store is one of the most popular pieces of nutrition advice. This is because the perimeter of the grocery store usually contains fresh produce and healthy protein sources like eggs, yogurt and poultry.

Although the interior aisles of the grocery store do contain healthy items like canned beans and nuts, they also tend to be where most of the unhealthy items like chips, candy and soda are located. Making it a priority to fill your cart with foods from the perimeter, including vegetables, fruits and proteins, before moving on to the interior of the store can help you stay on track and avoid tempting treats.

There is no better way to honor this principle than to form a relationship with local farmers who grow or raise the food that you eat. Purchasing food directly from small farms means that you can be informed about the methods used to grow produce and raise animals for meat, poultry, eggs and dairy.

Supporting local farms means building a connection with your food while supporting your local economy. Plus, buying food directly from local farms means that you are guaranteed to enjoy the freshest in-season food available. For example, low-fat yogurts can contain as much as 23 grams 6 teaspoons of sugar in a half-cup serving 2.

When following a clean eating program, choose whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar. Leafy green vegetables like spinach, kale and arugula are easy and nutritious ingredients that can be added to almost any meal.

Adding a mixed green salad to your meal, incorporating sautéed spinach into an omelet or tossing fresh kale into your favorite smoothie are easy ways to eat more healthy produce.

Greens — especially dark, leafy greens like kale — are packed with vitamins, minerals and antioxidants that help your body thrive. This is because these foods lack the vitamins, minerals, fat, protein and fiber that your body needs to function. Plus, a high intake of refined carbohydrates has been associated with an increased risk of developing health issues like obesity and diabetes 3 , 4 , 5.

Swap refined grains for whole, fiber-rich grains like oats, barley, brown rice and farro for cleaner, more nutrient-dense carbohydrate options. Nutrient-dense foods include broccoli, berries, eggs, red bell peppers, seeds, wild-caught salmon and sweet potatoes.

On the other hand, foods that are considered nutrient-poor, like candy and fast food, are packed with calories yet contain few nutrients. Choosing meals and snacks that are loaded with nutrient-dense ingredients is a smart and delicious way to get healthier.

As long as you know what to look for, eating clean can be a breeze no matter where you are. Additionally, swap the breadbasket for a healthy salad before your meal to increase your vegetable intake while filling up on fiber.

Prepping bulk meals for the week ahead ensures that you will have fresh, healthy options every day. It also keeps you from making poor food choices out of desperation. For example, knowing that you have a delicious meal already prepared and waiting for you in your refrigerator can deter you from stopping at a fast food restaurant for a quick bite.

Try investing in a dry erase board for your kitchen where you can jot down recipe ideas, grocery lists and plan meals for the week ahead.

Eating mostly whole foods in their least processed form is a great way to eat clean. Start transitioning out meals and snacks that contain processed ingredients and replace them with whole foods like vegetables, fruits, nuts, healthy fats and proteins.

Drinking just a few calorie- and sugar-laden drinks per day can lead to weight gain over time and may increase your risk of developing chronic diseases like diabetes 6 , 7. To keep your added sugar intake to a minimum, hydrate with healthy options like water, water infused with fresh fruit and unsweetened green tea.

One of the best ways to make your diet healthier and cleaner is to eat more plant-based meals. Vegetables can be added to almost every meal or snack, upping the nutritional content and taking the place of less healthy items on your plate.

Start by eating at least one plant-based meal per day, whether that be breakfast, lunch or dinner. A rule of thumb when shopping is to purchase foods that contain only whole, natural ingredients and are low in added sugar. For example, although avocados and nuts are high in calories, they are packed with nutrients like fiber and healthy fats that can promote weight loss by keeping you satisfied between meals 8 , 9 , Diets higher in protein have been shown to suppress hunger, boost metabolism, increase muscle mass and decrease body fat 11 , 12 , Clean sources of protein like eggs, poultry, fish, tofu, dairy, nuts and beans can be easily added to any meal.

Adopting a clean eating pattern that involves trying new foods is an excellent way to get healthier and expand your palate. Before you know it, you will have a wide variety of ingredients to use in your recipes to make cooking enjoyable and fun.

Including a wide variety of nutritious vegetables, fruits and spices in your diet is an important part of eating clean. Colorful options like berries, greens, sweet potatoes, red peppers and turmeric are packed with powerful plant compounds and nutrients that are essential for health.

One of the easiest ways to eat more brightly colored produce is to enjoy a large salad of mixed vegetables every day. To up the nutritional content even more, top it with a homemade dressing of olive oil, turmeric, apple cider vinegar and fresh ginger. This way, you always have the ability to make healthy meals and snacks.

Set aside time every week to go grocery shopping , which will ensure your kitchen is stocked with the ingredients necessary to keep you on track with your wellness goals. Keeping a supply of healthy canned, frozen and bulk ingredients on hand can make last-minute meals a breeze.

Canned beans, frozen vegetables and grains like quinoa and oats are affordable, clean ingredients that can be stored in the freezer and pantry to be enjoyed at any time.

The good news is that clean eating is a weight loss method that can be followed for life, without depriving yourself or using unhealthy tactics to reach a healthy weight.

By simply cutting out ultra-processed foods and following a diet of whole foods, your health will improve in numerous ways, including losing excess pounds. Fortunately, there are loads of delicious alternatives that can make clean eating easier, especially for those used to eating lots of sweets.

Although coffee is a healthy drink on its own, additives like sweetened syrups, artificial sweeteners and whipped cream can negatively impact your health and waistline. Popular coffee drinks like frappuccinos, mochas and sweetened lattes can pack in hundreds of calories.

In order to keep your coffee healthy and avoid flooding your body with excessive amounts of sugar, keep your drink simple and opt for unsweetened items. Intuitive eating is a technique that teaches you how to make healthy choices and promotes a positive relationship with food.

It involves paying attention to hunger and fullness cues, which can decrease chances of overeating and help you overcome unhealthy habits like overeating. Intuitive eating is a tool that may improve your mental health, as well. One study found that women following an intuitive eating program experienced significant decreases in binge eating behaviors, as well as significant improvements in mental wellbeing Incorporating organic, local foods into your diet can boost the nutritional value of your diet and decrease your intake of contaminants like herbicides and pesticides.

Making a point to buy organic versions of the foods on this list, such as strawberries and spinach, can help reduce your intake of potentially harmful substances.

By increasing your intake of whole, clean foods and eating fewer unhealthy, processed items, you can positively impact your overall health and wellbeing. Try incorporating a few of these tips every week. Before you know it, you will be living a healthier, happier lifestyle.

Water can keep you hydrated and may also help you reach or maintain a moderate weight By contrast, sugar-sweetened beverages like soda, sweet tea, and flavored juice drinks have been linked to type 2 diabetes, obesity, and other chronic conditions Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake 27 , 28 , Additionally, you can add sliced fruit or the juice of a lemon or lime to naturally add flavor to water.

Water is incredibly healthy and should be your primary beverage when following a clean eating lifestyle. In addition to fresh, unprocessed foods, when possible, choose food that comes from ethically raised animals. Livestock is often raised in crowded, unsanitary factory farms.

The animals are typically given antibiotics to prevent infection and injected with hormones like estrogen and testosterone to maximize growth Moreover, most cattle on industrial farms are fed grains rather than their natural diet of grass.

Studies show that grass-fed beef is higher in anti-inflammatory omega-3 fats and antioxidants than grain-fed beef 31 , 32 , Factory farms also generate massive amounts of waste and greenhouse gases, prompting environmental concerns 34 , If possible, eating humanely raised meat can provide additional health benefits and is also better for the planet.

Ideally, opt for locally sourced meat that is grass-fed or pasture-raised. This way of eating can not only boost your health but also help you appreciate the natural flavors of various foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. The macrobiotic diet emphasizes natural, organic foods free of chemicals and other artificial ingredients. Learn more about the potential benefits. Looking to eat a healthy diet? You've probably heard that you shouldn't fill up on empty calories.

Learn what empty calories are — and how to avoid…. For optimal health, it's a good idea to consume a variety of foods that are high in nutrients. Here are 12 of some of the most nutrient-dense foods…. Having a healthy snack on hand can help you add nutrients to your diet and feel less hungry when you sit down to a meal.

Here are 29 healthy snacks…. Cooking and eating healthy food doesn't need to be complicated. Here are 7 minimalist cooking tips that make healthy eating easy. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 11 Simple Ways to Focus on Whole Foods Instead of Clean Eating.

Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Franziska Spritzler — Updated on March 8, What is clean eating? Eat more vegetables and fruits. Limit processed foods. Read labels. Limit refined carbs. Choose oils and spreads wisely.

Daily Totals: 1, calories, 73 g protein, g carbohydrates, 36 g fiber, 69 g fat, 1, mg sodium. snack to 1 clementine and omit the hummus at the P. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Use limited data to select advertising.

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By Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. Emily Lachtrupp, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. What Is a Clean-Eating Meal Plan? What to Eat on a Clean-Eating Diet.

How to Meal-Prep Your Week of Meals:. Day 1. Day 2. Day 3. Fill a quarter of your plate with protein foods. Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients.

During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added. Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.

Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs.

We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Read more about it here. Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet.

It is easy to drink empty calories without realizing, and this leads to weight gain. Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits. Canadians should eat their fruits, not drink them.

When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water. Top 5 tips from the experts Prepare most of your meals at home using whole or minimally processed foods.

Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. Make an eating plan each week — this is the key to fast, easy meal preparation. Check out our shopping tips here.

However, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders, obesity, and excess belly fat 21 , 22 , Ultimately, regardless of the diet plan you may follow, it is always important to consume alcohol in moderation.

Although moderate wine intake may help protect heart health, alcohol is linked to an increased risk of several diseases. Alcohol consumption should be restricted when practicing clean eating. For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust.

Zucchini makes great noodles as well. When eating clean, replace pasta, rice, and other refined grains with vegetables to boost the nutritional value of your meal. Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other ingredients that are low in nutrients.

To avoid grabbing these items when you get hungry between meals, plan for these moments by having nutrient-rich snacks on hand. Good options include nuts , vegetables, and fruits. Instead of packaged snack foods made from refined grains, choose nutrient-dense whole foods like nuts, fruits, and vegetables.

Water is the most natural beverage you can drink. It does not contain additives, sugars, artificial sweeteners, or other questionable ingredients. Although in some areas, you may have to use bottled water or filter or boil water before consumption.

Water can keep you hydrated and may also help you reach or maintain a moderate weight By contrast, sugar-sweetened beverages like soda, sweet tea, and flavored juice drinks have been linked to type 2 diabetes, obesity, and other chronic conditions Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake 27 , 28 , Additionally, you can add sliced fruit or the juice of a lemon or lime to naturally add flavor to water.

Water is incredibly healthy and should be your primary beverage when following a clean eating lifestyle. In addition to fresh, unprocessed foods, when possible, choose food that comes from ethically raised animals. Livestock is often raised in crowded, unsanitary factory farms.

The animals are typically given antibiotics to prevent infection and injected with hormones like estrogen and testosterone to maximize growth Moreover, most cattle on industrial farms are fed grains rather than their natural diet of grass. Studies show that grass-fed beef is higher in anti-inflammatory omega-3 fats and antioxidants than grain-fed beef 31 , 32 , Factory farms also generate massive amounts of waste and greenhouse gases, prompting environmental concerns 34 , If possible, eating humanely raised meat can provide additional health benefits and is also better for the planet.

Ideally, opt for locally sourced meat that is grass-fed or pasture-raised. This way of eating can not only boost your health but also help you appreciate the natural flavors of various foods.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. The macrobiotic diet emphasizes natural, organic foods free of chemicals and other artificial ingredients. Learn more about the potential benefits. Looking to eat a healthy diet? You've probably heard that you shouldn't fill up on empty calories.

Learn what empty calories are — and how to avoid…. For optimal health, it's a good idea to consume a variety of foods that are high in nutrients.

Here are 12 of some of the most nutrient-dense foods…. Having a healthy snack on hand can help you add nutrients to your diet and feel less hungry when you sit down to a meal. Here are 29 healthy snacks…. Cooking and eating healthy food doesn't need to be complicated. Here are 7 minimalist cooking tips that make healthy eating easy.

In the kitchen , select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed.

School lunches can be another healthy eating lesson for kids. If you can get kids thinking about what they eat for lunch, you might be able to help them make positive changes.

Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods. There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say they'll suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.

KidsHealth Parents Healthy Eating. en español: Una alimentación saludable. Medically reviewed by: Elana Pearl Ben-Joseph, MD. Listen Play Stop Volume mp3 Settings Close Player.

Larger text size Large text size Regular text size. Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits: Have regular family meals. Serve a variety of healthy foods and snacks. Be a role model by eating healthy yourself.

Avoid battles over food. Involve kids in the process. Family Meals Family meals are a comforting ritual for both parents and kids. Kids who take part in regular family meals are also: more likely to eat fruits, vegetables, and grains less likely to snack on unhealthy foods less likely to smoke, use marijuana, or drink alcohol Also, family meals are a chance for parents to introduce kids to new foods and to be role models for healthy eating.

You might also try these tips: Let kids invite a friend to dinner. Involve your child in meal planning and preparation. Keep mealtime calm and friendly — no lectures or arguing. Stock Up on Healthy Foods Kids, especially younger ones, will eat mostly what's available at home.

Follow these basic guidelines: Work fruits and vegetables into the daily routine , aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal. Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat.

Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese. Serve lean meats and other good sources of protein , such as fish, eggs, beans, and nuts. Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.

If you're following this clean-eating meal plan for weight loss, we set the calorie level at 1, per day, which is a level where most people lose weight, plus included modifications for 1, and 2, calories a day, depending on your calorie needs.

A little prep at the beginning of the week goes a long way to make the rest of the week easy. Meal-Prep Tip: Gather ingredients for tomorrow's dinner, Slow-Cooker Vegetable Minestrone Soup , so it's ready to start cooking on Low tomorrow morning for 6 to 8 hours.

Daily Totals: 1, calories, 84 g protein, g carbohydrates, 34 g fiber, 94 g fat, 1, mg sodium. To Make It 1, Calories: Reduce to 1 tablespoon of walnuts at breakfast and reduce to half an apple at P.

snack, along with omitting the peanut butter. Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Minestrone Soup to have for dinner tomorrow night. Daily Totals: 1, calories, 55 g protein, g carbohydrates, 42 g fiber, 76 g fat, 1, mg sodium.

To Make It 1, Calories: Change the A. snack and increase to 1 whole avocado at dinner. Daily Totals: 1, calories, 70 g protein, g carbohydrates, 45 g fiber, 87 g fat, 1, mg sodium. To Make It 1, Calories: Reduce to 2 tablespoons of chopped walnuts at breakfast, change the A. Daily Totals: 1, calories, 92 g protein, g carbohydrates, 34 g fiber, 86 g fat, 1, mg sodium.

To Make It 1, Calories: Omit the hummus at the A. snack and change the P. snack to 1 clementine. Daily Totals: 1, calories, 84 g protein, g carbohydrates, 36 g fiber, 89 g fat, 1, mg sodium.

To Make It 1, Calories: Reduce the walnuts to 1 tablespoon at breakfast and omit the peanut butter at the A. Daily Totals: 1, calories, 67 g protein, g carbohydrates, 32 g fiber, 68 g fat, 1, mg sodium.

To Make It 1, Calories: Omit the peanut butter at the A. snack and omit the hummus at the P. To Make It 2, Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P. Daily Totals: 1, calories, 73 g protein, g carbohydrates, 36 g fiber, 69 g fat, 1, mg sodium.

snack to 1 clementine and omit the hummus at the P. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Use limited data to select advertising. Create profiles for personalised advertising.