You look amazing!” “Thanks, I feel so good, too!” Wouldn’t you like to have this conversation? Feeling healthy and looking fabulous come from a combination of smart eating habits and finding some form of movement you like to do. Healthy eating clean starts with stocking your kitchen with the right foods. Here is the eating clean grocery list, 50 of the foods that you on the path toward the positive change you want and deserve.
The 50 foods listed are non- or minimally processed. If you walk around the outer perimeter of the grocery store you will find many items on the eating clean shopping list. The interior aisles are stocked mostly with processed foods containing too much refined sugar, chemical preservatives and added salt.
Fresh or frozen vegetables and fruits are definitely a must and are the foundation for a healthy lifestyle. Choose organic to reduce the risk of exposure to chemical fertilizers and pesticides whenever possible. Some non-organic fruits and vegetables have higher risk of chemical exposure.
They are delicious and handy to snack on or enjoy in a meal.
It is true, you can keep the doctor away by snacking on them, using them in salads or bake them for a perfect dessert .
Put them in your smoothies for a perfect breakfast, or snack refresher.
5. Dark Green Leafy Vegetables
Collard greens, spinach, kale, and more, these dark green vegetables are a solid foundation for building a better body. Kale chips are so good!
It is easy to find dishes to use garlic in. This little bulb adds an incredible taste to your food.
8. Bell Peppers
Pepper meals, are packed with vitamin C, K and E and are rich in antioxidants.
Use them liberally in your meals, raw or cooked. There are a variety of different kinds of onions including, green, purple and cooking.
BEANS & LEGUMES
Canned beans make it quick and easy to have bean dishes, look for no added sugar brands and low-sodium ones. Try black beans, red beans, chick peas, black eyed peas and more.
This is a broader category that includes beans as well as lentils and peas.
Green soybeans, are a super food and they are yummy. Try them as a salad topping or a snack
Lean proteins build lean muscles, which, in turn, burn more calories. Avoid the antibiotics and hormones found in some of these foods by choosing organic when they are available.
13.Wild-Caught Salmon, Tilapia, or Other Fish
Fish is delicious and so easy to make. You can bake it, pan fry it or making soups with it.
14. Chicken Breasts Get the protein without the fat with chicken breasts and there are so many fantastic recipes to use them in.
15. Lean Ground Turkey
Turkey burgers are so good.
Eggs are an ideal super food and are packed with protein. They’ve had a bad reputation in the past, not so now.
17. Low-Fat Cheese
Benefit from dairy-based protein.
18. Plain Low-Fat or Non- Fat Greek Yogurt
Try to stay away from flavored brands with refined sugar, and mix in nuts or fresh berries to add flavor.
19. Brown Rice, Wild Rice
Enjoy healthy brown rice in all your rice dishes.
This is a power-packed super food!
21. Whole Wheat Pasta
Yes, you can enjoy pasta as part of a better lifestyle.
22. Whole Wheat Bread
Great for sandwiches.
23. Whole Wheat Tortillas
Wrap up family favorites in these delicious treats.
These foods often make meal prep easier. Do read labels to make sure you’re purchasing items with little added salt, sugar, or preservatives.
It’s simple to make your own Eating Clean Sauce, but you may not have the time to make your own. It is convenient to have a no sugar, low-sodium, brand on hand.
26. Sun-Dried Tomatoes
Serve these on your own homemade pizza or in salads.
Baked treats are fine in moderation.
27. White Whole Wheat Flour
Most of the nutrients are still retained in the unrefined whole grain flour unlike the white version. This flour is often preferred in baking because of its lighter texture.
28. Whole Wheat Flour
This is a heavier flour but it still has many uses.
Nuts and seeds are small but mighty. They deliver a host of good-for-you benefits, good unsaturated fats to omega-3 fatty acids.
Eating these super foods as a snack makes them easy to take with you when you are on the go.
31. Flax Seeds
Try these in your cereals and in your smoothies.
32. Chia Seeds
Power up with these wonderful little seeds. I also put them in my smoothies.
CONDIMENTS AND OILS
No Eating Clean grocery list would be complete without condiments and healthy oils for your baking, cooking, and snacking.
34. Coconut Oil
Unrefined coconut oil is a natural anti-inflammatory.
35. Extra-Virgin Olive Oil
I have been using this wonderful oil for many years in my cooking.
Make your own ketchup or buy a naturally-sweetened variety or make your own ketchup .
Use a no-sugar-added brand, and enjoy it in your recipes.
This vinegar can be used for many healthy salad dressing recipe.
HERBS & SPICES
If you need Fresh herbs can be found in the produce section of the grocery store., find them in the produce section. Some people even grow their own.
Pesto sauce made with basil is very delicious.
Try this flavorful herb in pasta sauces.
Put this healthy spice in your healthy cereal or tea.
Add this tasty spice to some of your meals this week.
Processed sugar will wreak havoc on your health and will add pounds. Try natural instead!
44. Maple Syrup
100% pure maple syrup is a tasty alternative to refined sugar products.
I love this natural sweetener.
46. Coconut Palm Sugar
Not used as frequently but still is a healthy sugar.
MILK ALTERNATIVES AND MILK
Milk is easily accessible and you can get organic milk in most supermarkets now. Adding it to your eating clean grocery list is a good idea.
This milk is made from pressing coconut meat. It is full of nutrients like zinc, folate and potassium. It is higher in fat so you might want to use in moderation.
49. Low-Fat Milk
Non-flavored milk offers a healthy delivers a boost of protein. You can find it almost anywhere too.
Leave the highly sweetened brands behind and make the healthy decision on what milks to buy when shopping.
50. Green Tea
Super food unsweetened green tea has no calories and you can add this amazing tea to your smoothie or sip it either hot or cold through out your day.
Make positive changes by adding these great super foods to your diet! Gradually introduce them to your eating clean diet. This eating clean grocery list is a place to start and is a step in the right direction for your improved health.
Next I will be putting up a menu for a week to give you an idea of exactly how to use these wonderful super foods in your diet with ease.
To you health