Clean Eating Food List That Helps With Weight Loss

Clean eating isn’t boring. You will be surprised at the number of mouth-watering recipes available on the internet using these clean foods.

If you’re interested in clean eating, it’s likely that you wonder what types of food you’ll be able to enjoy once you rid your pantry and cupboards of all the junk. Great news: The clean eating food list is a very long one, with delicious ingredients that you can use to make meals, snacks, and even fantastic desserts. Besides a list of more than 300 clean foods plus snack ideas to prevent you from caving in to the vending machine’s beckoning glow, you’ll find handy tips for clean eating – all designed to help you succeed in your quest for better health, naturally.

You might also be interested in our Kosher food list for more dietary guidelines.

If you’re following a clean eating plan, then grab the Clutter Keeper Meal Planner to keep yourself organized. You can track your favorite recipes and write out your grocery lists, and more!

Benefits of a Clean Eating Program

Clean eating isn’t a diet; instead, it’s a lifestyle. With an emphasis on whole foods including meats, fish, dairy products, grains, vegetables, and fruits, it offers benefits for omnivores, pescatarians, vegetarians, and vegans alike. Whatever your preferences, you’ll find that clean eating treats you to the best nutrition possible. Depending on your food choices and other lifestyle changes such as the addition of exercise, you are likely to enjoy some or all of the following clean eating benefits:

Ability to enjoy a wide variety of foods
Reduced exposure to environmental toxins present in processed foods
Improved cardiac health
Reduced risk of cancer
Lower risk of diabetes
Reduced risk of Alzheimer’s disease
Lower risk of stroke
Better nutrition
Weight loss
Healthier teeth and gums
Glowing skin
Stronger, shinier hair
Healthy nails
Less hunger
No more sugar cravings
Better organ function
Improved mood
Better sleep
Greater sense of self-awareness

Some people take clean eating to the extreme and forgo all packaged foods, even those which have only been slightly processed. Others simply avoid highly processed items that contain chemical additives such as preservatives, artificial colors, artificial flavors, trans fats, and other unhealthy additions like added salt, added sugar, and high-fructose corn syrup. Some give up caffeine and all forms of alcohol, while others opt to embrace them in moderation. The choices are yours to make; for example, you might decide to eat completely clean six days per week and cheat a bit on the seventh day. In the end, the more often you embrace clean eating, the more you are likely to benefit – but even moderate changes will lead to improved health.

Clean Eating Food List: Foods to Avoid

A big part of clean eating is a general knowledge of what to avoid. Most people spend extra time food shopping in the beginning, as they read labels in an effort to ferret out hidden additives. If you follow the general clean eating rule of “no processed foods” then you’ll find that this part is pretty easy. Some common foods and ingredients to avoid follow.

According to Organic 4 Green Livings health blogger Maria Valetudo, anything unpronounceable; if you don’t understand what an ingredient is, it probably isn’t part of your clean eating food list!
Canned foods with lots of ingredients such as soups, pastas, pie fillings, etc.
Foods in cans with liners that contain BPA (bisphenol acetate)
Water and other beverages bottled in containers made with BPA
Frozen convenience foods such as pizza, lasagna, pierogi, etc.
Bakery items like bread, donuts, cakes, and pies (Don’t worry – you can make your own with healthy ingredients.)
Anything containing white flour or white sugar
Items containing high-fructose corn syrup and other forms of concentrated sugar
Artificial sweeteners of any type
Trans-fats and highly processed fats
Packaged snacks such as potato chips, pretzels, flavored popcorn, etc.
Candy
Soda
Processed meats like bacon, sausage, ham, etc.
Processed cheeses and other dairy products that contain additives
Foods containing harmful processed fats such as hydrogenated vegetable oil and partially-hydrogenated vegetable oil.

Last but certainly not least, you’ll want to avoid genetically modified foods in countries where they are still permitted. In the United States, look for Non-GMO Project labels when purchasing packaged foods. The Non-GMO Project Verified program is growing by leaps and bounds, so it is possible to find a vast variety of certified foods including corn and soy products. Be sure to check dairy, eggs, and meat for Non-GMO project labeling; besides buying organic, it’s a good way to ensure that you are keeping genetically modified animal feeds out of your own food chain. The Non-GMO Project website and its partner site, Living Non-GMO, are two excellent, trustworthy sources of information on genetically engineered produce, fish, and more. It’s a good idea to visit regularly to view updates.

Clean Eating Food List: Foods to Enjoy

Use this clean eating food list as a tool for making better choices at every meal. Whether you ease your way into your new lifestyle or jump into clean eating head first, you’ll notice that you feel and look better quickly. Note that clean eating emphasizes local, organic foods when and where they are available. These are generally fresher and more nutritious, but don’t overlook whole frozen and jarred foods, which are often higher in vitamins than fresh versions which have been trucked long distances and kept in cold storage for extensive periods of time. As you decide which foods to eat, keep simplicity and nutrient density in mind. Of course, if you’re on a specific diet – like keto – you’ll need to work out which of the following foods fit into your meal plan.

Meat, Poultry, and Eggs

Most supermarket meats do not meet clean eating standards, as the majority of livestock and poultry raised in filthy confined animal feeding operations (CAFOs) are fed diets consisting mainly of genetically modified corn and soy, not to mention unsavory byproducts from industrial food processors. Many have antibiotics added to their feed, which in turn enter your system and create resistance to antibiotics, creating a barrier to healing in the event you have an infection and require antibiotic therapy.

If you are able to hunt, you can easily fill your freezer with wild game. Be sure to take appropriate hunters’ safety classes and purchase the necessary permits, and ensure that you are respectful of the game and the land that it comes from. Taking wild game gives you the opportunity to reflect on the value of a clean environment, and eating it provides you with excellent nutrition as well as a sense of accomplishment.

If you live in a community where backyard chickens are permitted, you can raise a few hens, feed them a clean, organic diet, and save money on eggs from healthy, happy chickens that will quickly feel like part of the family.

Besides hunting for your own meat and raising your own chickens for their eggs, local organic farmers are the best sources for meat, poultry, and eggs. Trustworthy farmers often allow and even encourage visitors, and many sell their products in bulk. You will save money if you purchase a share in a grass-fed steer instead of buying meat by individual cut, for example.

Antelope
Bacon, organic uncured varieties
Beef
Beefalo
Buffalo
Caribou
Chicken
Duck
Elk
Emu
Goat
Goose
Ham, organic uncured varieties
Hot dogs, organic uncured varieties
Hare
Lamb
Lunch eat, organic uncured varieties
Moose
Mountain goat
Mountain sheep
Mutton
Ostrich
Partridge
Pheasant
Pork
Quail
Rabbit
Sausage, organic, uncured varieties
Turkey
Venison
Water buffalo

Fish and Seafood

Once, before industrial pollution, all fish and seafood was safe to eat. Today, most varieties are loaded with contaminants – even trout from certain local streams should be avoided over concern about contact with industrial runoff. Frozen fish and seafood is often superior to fresh; it’s flash frozen immediately after being cleaned, and it is often less costly.

Be sure to avoid farmed fish and shellfish, as these are typically fed substandard diets and kept in dirty conditions. Wild-caught fish and shellfish from certified, responsible sources are best. Look for the blue Marine Stewardship Council label: it’s a good sign that the fish you are purchasing is sustainable and safe. Ensure that your choices are not processed with added sodium solutions, breading, marinades, and other additions. You’ll be able to create your own recipes with whole, clean foods from your pantry.

Finally, be certain to avoid or limit fish from the top of the food chain. Predators with long lives absorb more toxins from the animals they eat, as well as from the environment. Examples include filefish, swordfish, marlin, king mackerel, ahi tuna, bigeye, and shark. Never eat marine mammals, turtles, or seabirds, as they tend to have high levels of toxins.

Anchovies
Albacore tuna, no salt added
Clams
Cockles
Cod
Crab
Dogfish
Flounder
Haddock
Hake
Halibut
Herring
Hoki
Krill
Lobster
Lumpfish
Mackerel
Mussels
Oysters
Pike-perch
Plaice
Pollock
Prawns
Razor shell clams
Sablefish
Saithe
Salmon
Sardines
Scallops
Shrimp
Toothfish
Trout
Tuna
Whiting

Dairy

Like most commercial beef products, most commercial dairy products come from cattle fed a heavy diet of genetically modified corn, soy, and industrial byproducts – and kept in almost unbelievably filthy conditions. The good news is that farmers are recognizing and responding to the increased demand for grass-fed dairy products, and local, artisanal dairies are popping up in many communities. Pasteurized, unhomogenized dairy products are available at many dairies as well as at local stores and farmers’ markets. Expect to pay a premium price, but be prepared to thoroughly enjoy these superior products if you can get them. Supporting these farmers encourages better animal husbandry and bolsters local farmers who enjoy serving appreciative clients.

If you can’t find a local dairy or buy a cow and care for her yourself, perhaps you can buy into a cow share – some small farmers offer these, providing their customers with access to raw, unhomogenized milk from which a vast variety of products can be made. Raw dairy and cow shares are a touchy subject as they’re illegal in many places. You can, of course pasteurize milk yourself once it arrives home!

Cream
Homemade ice cream with natural ingredients
Milk (cow, goat, or sheep), preferably whole, unhomogenized
Natural cheeses, all types
Natural goat cheese
Natural sheep’s cheese
Natural yogurt with live, active cultures; preferably plain

Whole Grains

Whole grains make a heart-healthy addition to any meal or snack, and they reduce your risk for developing colorectal cancer and type 2 diabetes. Be absolutely certain that packages or bulk bins state that contents are “whole grain.” Marketing buzzwords to watch out for include multi-grain, stone-ground, and 100% wheat. These are sneaky attempts to confuse consumers into thinking that they’re getting minimally processed foods. If you don’t see “whole grain” on a label, just walk on by. Choose organic grains whenever you can, and be sure to look for the Non-GMO Project Verified label. This keep fit blog is worth checking out for the low down on different diets, fad words and what really works when it comes to weight loss.

Amaranth
Brown rice
Buckwheat (also known as kasha)
Bulgur
Freekeh
Irish oats
Millet
Oats
Oat flour
Oatmeal
Polenta
Popcorn, plain varieties
Quinoa
Quinoa polenta
Red rice
Rye
Sprouted whole grain bread
Whole grain baking mixes
Whole grain bread
Whole grain cereal
Whole grain crackers
Whole grain flour
Whole grain granola, preferably sweetened with honey, agave, or evaporated cane juice
Whole grain pancake mix
Whole grain pasta
Whole grain pita bread
Whole grain tortillas
Whole grain tortilla chips
Whole wheat
Wild rice

Vegetables and Legumes

Vegetables and legumes should make up a large portion of your daily diet. Choose fresh vegetables from local sources whenever you can, and opt for dried legumes over canned varieties. Be sure to give unfamiliar items a try: You’ll find plenty of inspiration in cookbooks, and vegan cooking blogs can serve up plenty of plant-based wisdom even if you’re an omnivore. The following list is by no means all-inclusive as there are thousands of varieties from which to choose. Instead, it contains 60 of the most common, easily accessible vegetables and legumes to help you get a good start with your clean eating plan.

Adzuki beans
Alfalfa sprouts
Artichokes
Asparagus
Avocados
Bean sprouts
Bell peppers
Black beans
Black-eyed peas
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cannellini beans
Carrots
Cauliflower
Chickpeas
Collard greens
Corn
Celery
Cranberry beans
Cucumbers
Dandelion greens
Edamame
Fava beans
Great northern beans
Green beans
Jerusalem artichokes
Kale
Kidney beans
Lentils
Lettuce, all types
Mung beans
Mushrooms, all types
Mustard greens
Napa cabbage
Navy beans
Okra
Parsnips
Peas
Pinto beans
Potatoes
Red beans
Red cabbage
Romanesco
Savoy cabbage
Spinach
String beans
Summer squash, all types
Sweet potatoes
Tomatoes
Turnips
Turnip greens
Turtle beans
Yams
Yellow beans
Yellow peas
Watercress
White beans
Winter squash, all types

Fruits

Like vegetables, fruits should play a major role in your diet. This clean eating list is a basic one, with more than 30 options to try.

Apples
Apricots
Bananas
Blackberries
Blackcurrants
Blueberries
Boysenberries
Canary melons
Cantaloupe
Cherries
Christmas melons
Clementines
Currants
Dates
Figs
Goji berries
Grapefruit
Grapes
Guavas
Honeydew melon
Kiwi
Lemons
Limes
Mandarins
Mangos
Nectarines
Oranges
Papayas
Passionfruit
Peaches
Pears
Persimmons
Pineapple
Plums
Pomegranates
Prunes
Pummelos
Quince
Raspberries
Strawberries
Tangelos
Tangerines
Watermelon
Winter melon

Nuts and Seeds

Nuts and seeds are vital for good health. They’re packed with healthy fats, fiber, and plant-based protein. Look for raw nuts and seeds that you can roast yourself, and consider making your own nut butters. Don’t worry too much if you’re not able to take these extra steps. As long as you avoid lots of added salt, sugar, artificial flavorings, and unhealthy trans-fats such as the hydrogenated or partially-hydrogenated vegetable oil that ends up in many nut butters, you’ll be doing your body a big favor by enjoying small servings of nuts and seeds on a daily basis.

Almonds
Almond butter
Cashews
Cashew butter
Chia seeds
Flaxseed, ground
Hazelnuts
Hazelnut butter
Hemp hearts
Hemp seeds
Macadamia nuts
Peanuts
Peanut butter
Pecans
Pistachios, natural variety (not pink-dyed)
Pumpkin seeds
Squash seeds
Sunflower seeds
Sunbutter (Sunflower seed butter)
Walnuts

Superfood Supplements, Spices, Condiments, and Extras

Spices, condiments, and superfoods (chocolate anyone?) add variety and interest to your clean eating plan. This list contains over 60 ideas to try: Be sure to explore your supermarket and local health food stores for more exciting additions.

Agave nectar
Anise
Apple cider vinegar
Avocado oil
Balsamic vinegar
Basil
Bay leaves
Black pepper
Bragg’s Liquid Aminos
Cacao nibs
Canned coconut milk, unsweetened
Canola oil, organic, non-GMO variety
Cardamom
Cayenne pepper
Chili powder
Cilantro
Cinnamon
Cloves
Coconut nectar
Coconut oil, preferably virgin varieties
Coriander
Cumin
Dark chocolate, preferably fair-trade varieties
Extra-virgin olive oil, preferably organic
Garlic
Ginger
Himalayan salt
Honey, preferably raw, and preferably from a local apiary
Italian seasoning
Kimchi
Maple syrup
Marjoram
Molasses
Nutmeg
Nutritional yeast
Olives
Oregano
Parsley
Peppermint
Rosemary
Sage
Salad dressings, organic, non-GMO varieties only
Sauerkraut
Sesame oil
Soy sauce, organic, non-GMO varieties
Spirulina
Stevia, pure types without additives
Sun-dried tomatoes
Sunflower oil, organic, non-GMO varieties only
Tahini
Tarragon
Thyme
Tempeh, organic, non-GMO varieties only
Tofu, organic, non-GMO varieties only
Turmeric, preferably organic, and preferably sourced from the United States
Veggie burgers, organic, non-GMO varieties only
Vanilla extract, preferably organic
Walnut oil
Veggie dogs, organic, non-GMO varieties only
“Meatballs” (the veggie kind), organic, non-GMO varieties only
Veggie sausages, organic, non-GMO varieties only

Beverages

While filtered water should be your beverage of choice, it’s fine to mix things up a bit and enjoy sparkling water, nut milks (extra points if you use a nut milk maker to create your own), and fermented drinks like kombucha, mead, and hard cider. You’ll want to keep your alcohol consumption low, but that doesn’t mean you can’t celebrate with a glass of wine or even a tot of whiskey on occasion. Choose beverages very carefully, and you’ll have no trouble sticking to your clean eating program.

Beer, preferably organic varieties
Coconut milk, unsweetened varieties
Coffee, preferably organic, fair trade varieties
Filtered water
Fruit juices without added sweeteners or additives, in moderation
Hard cider, preferably local, organic varieties
Hemp milk, unsweetened or made with natural sweeteners like dates and coconut nectar
Kombucha, preferably homemade
Mead, preferably local, organic varieties
Nut milk, unsweetened varieties
Oat milk, unsweetened varieties
Tea, preferably organic varieties; be sure to check labels
Rice milk, unsweetened varieties
Sparkling water, including naturally flavored varieties
Spirits, preferably organic, and local if possible; be sure to check for additives such as sugar and artificial flavors
Soymilk, unsweetened, organic, non-GMO varieties
Wine, preferably organic varieties with no added sulfites

Clean Eating Snacks to Try

Simple, clean eating snacks prevent you from succumbing to temptation and raiding the vending machine or heading for the nearest fast food outlet. Here are a few easy, portable snacks to keep on hand.

Apple with nut butter
Clementines or mandarins with pistachios
Dried fruit and nuts
Hardboiled egg and sliced veggies
Homemade jerky
Kale chips
KIND bars
Orange slices with cashews
Roasted pumpkin seeds and a pear
Sliced vegetables and nut butter, salsa, or cheese
Smoothies, preferably homemade, with or without a clean protein powder (preferably a clean, organic and/or non-GMO project verified vegan variety like Orgain or Vega)
Trail mix – a homemade blend with nuts, seeds, dried fruit, and perhaps a little bit of organic dark chocolate
Whole grain crackers with nut butter and berries
Whole grain pretzels with dried apricots and nuts

Tips for Clean Eating

For most people, clean eating food lists are just the beginning. Starting slowly and taking the process one step at a time is an important key to success; it’s a strategy that prevents feelings of overwhelm and increases confidence. Take as much time as you need, and you’ll enjoy your transformation rather than feeling stressed.

Start by cutting back, learn as you go and seek progress.
Clear your pantry of obvious junk food if you’re feeling extra-motivated.
Plan your menu, incorporating protein, carbohydrates, and fat into every meal.
Prep your foods ahead of time for convenience.
Forgive slipups and make room for the mindful inclusion of occasional “treats.”
Emphasize fresh produce and eat the skin if possible. Be sure to wash everything well!
Shop the supermarket’s perimeter, where whole, fresh foods are kept. Take a trip down the grains aisle to find staples like brown rice and quinoa.
Support local farmers whenever you can, and encourage others to do so as well. The more we support small farms, the easier it is to access fresh, clean food from nearby sources.
Grow a garden, even if it’s in containers or in a community garden plot. Ease your way into gardening and grow a few things you know you’ll enjoy eating. Tomatoes, lettuce, and cucumbers are ideal, and so are herbs like basil and mint.
Stay hydrated by drinking at least two liters of water each day. Treat yourself to a good water filtration system. Avoid tap water, and try to stay away from bottled water.
Temptation is everywhere in the beginning, but life gets easier as you begin to reap the many benefits of clean eating. Take the process one meal at a time and enjoy plenty of variety!
Stay satisfied with several small meals each day. Allowing yourself to become too hungry means it’s easier to give in to temptation.
Use portion control, particularly with high-fat items and high-sugar fruits. Pre-measure your portions and package them for easy access.
Detoxing from processed sugar and chemicals takes about a week. You’re likely to get a few headaches and suffer from mood swings as you transition to a clean eating plan. Stick with it and find fun ways to distract yourself as you change your palate’s preferences for the better.

Last but not least, setup your kitchen for success. Tools such as a blender, food processer, and nut milk maker can help you create fantastic foods and beverages that offer similar characteristics to old, processed favorites. Learn new techniques, like how to bake your own bread, and you’ll be amazed at just how flavorful and rewarding a simple clean eating plan can be!

Sources:

http://www.empowher.com/healthy-eating/content/benefits-clean-eating

https://www.livestrong.com/slideshow/1011193-dos-donts-clean-eating/ https://www.webmd.com/diet/eat-clean-diet#1

http://www.dummies.com/food-drink/special-diets/eating-clean-for-dummies-cheat-sheet/

https://www.prevention.com/food/healthy-eating-tips/100-cleanest-packaged-food-awards-2014-snacks

http://leanjumpstart.com/best-fish-to-eat/

https://www.msc.org/cook-eat-enjoy/fish-to-eat