Clean-Eating Foods List

From the produce aisle to the meat counter and desserts to drinks, you may be wondering which foods to eat when you're trying to eat clean. Whole foods like fruits and vegetables may be obvious choices. Minimally processed foods with short ingredient lists can also fit into a clean-eating diet. Choose foods with healthy ingredients like whole grains and healthy fats and those 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 your grocery list and start eating healthier today.

Don't Miss: 14-Day Clean-Eating Meal Plan

Fruit

Pictured Recipe: Pineapple Green Smoothie

Fruit is almost always a clean choice. Some people worry about fruit's sugar content, but fruit is packed with vitamins, minerals and fiber. Plus, the sugar in fruit is natural, and it's hard to overdo it on fruit. Check labels for added sugars in canned fruits and 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 fruit
• Canned fruit with no added sugar
• Frozen fruit with no added sugar
• Dried fruit with no added sugar
• 100% fruit juice

Healthy Smoothie Recipes

Vegetables

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 look plain 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 also hit up the frozen vegetable aisle. We're all for shortcuts that make it easier to 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 vegetable
• Frozen vegetables with no sauce or added salt
• Canned vegetables with no sauce or added salt

Don't Miss: Take Our Eat More Vegetables Challenge

Whole Grains

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:

• Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc.
• Whole-wheat pasta
• Popcorn
• Sprouted whole-grain bread and English muffins (with no added sugar)
• Whole-wheat pizza dough

Don't Miss: Clean-Eating Meal Plans

Dairy

Pictured Recipe: Mac & Cheese with Collards

Choose regular or Greek plain yogurt over 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 yogurt
• Milk
• Cheese
• Unsweetened nondairy milk

Protein

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 for chicken and seafood to 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 cod
• Eggs
• Unflavored nuts: almonds, cashews, hazelnuts, walnuts
• Plain nut butters with no added sugar
• Dried beans
• Canned beans: Rinse to reduce sodium

5 of the Healthiest Fish to Eat—and 5 to Limit

Desserts

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 can make treats at home with less sugar and more fruit and whole grains, or go totally added-sugar-free with some fruit-based treats.

Drinks

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 the 2020-2025 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 our clean-eating recipes, even if you're on a budget, to get some ideas and get started.