Eat Clean: A Comprehensive Guide to Stocking Your Kitchen

Adopting a clean eating lifestyle is easier when your pantry, fridge, and freezer are well-stocked with nutritious, whole-food options. From fruits and vegetables to whole grains, dairy, and protein sources, here’s a guide to help you make the best choices for your clean-eating journey.

Fruits

Fruits are a staple in a clean-eating diet, providing essential vitamins, minerals, and fiber. While some sugars in fruits can be high, they are generally considered beneficial. However, it’s crucial to check labels for added sugars in canned and dried fruits. Fruit juice, even if it's 100%, lacks the fiber found in whole fruits and thus shouldn't be consumed in large quantities.

Clean Fruits to Choose:

Fresh fruit Canned fruit with no added sugar Frozen fruit with no added sugar Dried fruit with no added sugar 100% fruit juice

Vegetables

Vegetables should be the foundation of clean-eating meals, offering a range of essential vitamins and minerals. Frozen and canned vegetables can be convenient, but choose varieties without added sauces or salt. Pre-cut and pre-spiralized vegetables can save time, but be cautious of veggie chips and pasta that may lack sufficient vegetable content.

Clean Vegetables to Choose:

Any fresh vegetable Frozen vegetables with no sauce or added salt Canned vegetables with no sauce or added salt

Whole Grains

Whole grains are a key component of clean eating, providing fiber and nutrition. Look for varieties with single ingredients, such as brown rice, quinoa, oats, barley, farro, or millet. Avoid whole-grain products that have added sugars or unnecessary additives. Popcorn, whether popped at home or in an air popper, is also a clean snack option.

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

Dairy

When it comes to dairy, opt for plain, unsweetened yogurt rather than flavored varieties. Cheese and milk can be included, although choose cleaner versions over processed alternatives. Non-dairy milk options like soy, coconut, and almond milk should be unsweetened to avoid added sugars. Ensure that reduced- or low-fat dairy products don't contain unnecessary fillers or weird ingredients. Plain, whole-milk dairy is a clean choice.

Clean Dairy Foods:

Plain yogurt Milk Cheese Unsweetened nondairy milks

Protein

Meat, including chicken, pork, and beef, can be part of a clean-eating diet if it’s minimally processed. Avoid processed meats like bologna, salami, pepperoni, and hot dogs, as they are high in sodium and may contain additives. Opt for sustainably sourced, minimally processed protein options. Eggs are a great choice, and nuts, seeds, and beans are excellent plant-based options. Choose lower-sodium varieties 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 e.g. almonds, cashews, hazelnuts, walnuts Plain nut butters with no added sugar Dried beans Canned beans, rinse to reduce sodium by 35%

Desserts and Drinks

Staying clean on the sweet front means steering clear of sugary sodas and sweetened teas. Unsweetened drinks like tea, coffee, water, and sparkling water are excellent choices. Add a splash of 100% fruit juice to sparkling water for a touch of flavor. If you consume alcohol, do so in moderation, with no more than one drink per day for women and two for men.

In summary, stocking your kitchen with clean, whole-food options not only supports a balanced diet but also ensures that your meals are nutritious, satisfying, and aligned with your personal health goals. By making these small but impactful choices, you can enjoy clean-eating deliciously and effortlessly.