Clean eating is all the rage these days, but what does it entail? Ultimately, it boils down to eating whole, minimally processed foods. Here are five tips on how to eat clean that will keep you on track and eating healthfully.
Start your journey by stocking up on these clean-eating foods.
Read Nutrition Labels
Cutting out packaged foods entirely may be too tall an order when starting to eat clean. One great way to improve the quality of the packaged foods you’re buying is to read the nutrition label, specifically the ingredients. Look for products made with whole foods that you recognize. You’ll want to stay away from foods with ingredients you’ve never seen before or that you can’t pronounce.
Cut Down on Added Sugar
Significantly decreasing how much added sugar is in your diet is a big part of eating clean. This goes hand-in-hand with cutting down on processed foods that tend to have added sugar. Rethinking the sweetener you add to your morning coffee is a great start, and steering clear of packaged foods with refined cane sugar is the biggest step you can make here.
Add More Produce
Starting your clean eating journey may look a lot like an elimination diet, however it’s important that you’re also adding new healthy foods. The foundation to this diet are foods that come directly from the earth—fruits and vegetables. Produce is full of complex carbs like fiber, as well as vitamins and minerals. The fiber in fruits and veggies will keep you satisfied, healthy and full of energy. Check out this clean-eating meal plan to get started.
Choose Whole Grains
Refined grains found in white bread, white rice, traditional white pasta, desserts and snack foods are many people’s most commonly purchased food. The processing required to make these products strips them of their nutrition. A great way to start steering away from refined grains is to choose products made with 100% whole grains. Try these whole-grain recipes that include brown rice, whole wheat bread and whole grain pasta.
Cook More
One important key to eating clean is to cook your own food. By cooking more, you’ll automatically be eating fewer processed foods. It’s also a good idea to start making products that you would typically buy packaged—tomato sauce or salad dressing. By making foods like these, and even baking bread from scratch, you’re ensuring that whole, clean ingredients are going into them. Not only will they be better for you—they’ll certainly taste better.
With these five tips, you can start changing your diet and have a better understanding on how to eat clean. Ditching those packaged foods and embracing the produce section are great ways to start leading a healthier lifestyle!
Clean Eating Recipes You'll Want to Try
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Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold the juices in during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Calico Scrambled Eggs
When you're short on time and scrambling to get a meal on the table, this recipe is "eggs-actly" what you need. There's a short ingredient list, and cooking is kept to a minimum. Plus, with green pepper and tomato, it's colorful. —Taste of Home Test Kitchen
Salmon with Tomato-Goat Cheese Couscous
Rich with goat cheese and tomato, this recipe works for a weeknight supper or an elegant company dinner—and is adjustable for number of people. —Toni Roberts, La Canada, California
Loaded Quinoa Breakfast Bowl
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Saucy Mediterranean Chicken with Rice
The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
Fruit & Almond Bites
With big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. —Donna Pochoday-Stelmach, Morristown, New Jersey
Sweet Potato and Egg Skillet
I try to incorporate nutritious sweet potatoes in my meals as often as possible, especially with breakfast. This recipe originated with the purpose of feeding my family a healthy, hearty breakfast...and it worked! —Jeanne Larson, Mission Viejo, California
Cod and Asparagus Bake
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. —Thomas Faglon, Somerset, New Jersey
Smoky Cauliflower Bites
These healthy little treats work well as a side or as fun bite size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas
Grilled Chicken and Mango Skewers
This tantalizing recipe was inspired by charbroiled chicken skewers I ate while strolling along Calle Ocho in Miami on Sunday afternoons. I like to garnish mine with sesame seeds. —Wolfgang Hanau, West Palm Beach, Florida
Tandoori Spiced Chicken Pita Pizza with Greek Yogurt and Cilantro
My family and I are big picnickers, and I'm always looking for new dishes to try in the great outdoors. The amazing flavors at our favorite Indian restaurant inspired these mini pizzas. —Angela Spengler, Tampa, Florida
Shrimp Avocado Salad
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Spiced Blueberry Quinoa
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
Spicy Veggie & Lentil Soup
I enjoy this recipe because it’s meatless, inexpensive and simply delicious! You can substitute any vegetables you like—it’s all a matter of preference. Serve warm pita bread on the side. —Geraldine Hennessey, Glendale, New York
Shrimp Scampi Spinach Salad
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
Garlic Chicken with Herbs
Pan-roasting garlic cloves turns them into rich, creamy deliciousness. This chicken is fantastic with crusty Italian bread or mashed potatoes on the side. —Kathy Fleming, Lisle, Illinois
Shaved Brussels Sprout Salad
The first time my friends tasted my new side dish, they said it was phenomenal. The longer you let it chill in the fridge, the more tender the sprouts will be. —Nick Iverson, Denver, Colorado
Lemon-Parsley Tilapia
I like to include seafood in our weekly dinner rotation but don't want to bother with anything complicated (and it had better taste good or the family will riot). This herbed fish does the trick. —Trisha Kruse, Eagle, Idaho
Cranberry-Walnut Sweet Potatoes
If you ask me, the best part of a holiday dinner is the sweet potatoes! You can make the sauce up to a day ahead—just leave out the walnuts until you're ready to serve. —Mary Wilhelm, Sparta, Wisconsin
Veggie Steak Salad
This salad just explodes with flavors. It's easy and quick to prepare, tastes delicious, and is a healthy dinner all on one plate. —Tiffany Martinez, Aliso Viejo, California
Roasted Vegetables with Sage
When I can't decide what vegetable to serve at dinner, I turn to this oven-roasted medley that features brussels sprouts, potatoes, carrots and butternut squash. It pleases everyone around the table.—Betty Fulks, Onia, Arkansas
Grilled Jerk Shrimp Orzo Salad
The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida
South-of-the-Border Citrus Salad
Orange, grapefruit and jicama add color and texture to this out-of-the-ordinary fruit salad. Sometimes I'll toss in slices of mango and cucumber for extra fun. —Mary Fuller, SeaTac, Washington
Herb Breakfast Frittata
I came up with this recipe on a snowy day by using what I had in the fridge. Yukon Gold potatoes give this frittata a comforting bottom crust. —Katherine Hansen, Brunswick, Maine
Fresh Corn and Tomato Fettuccini
This recipe combines delicious whole wheat pasta with the best of fresh garden produce. It's tossed with heart-healthy olive oil, and a little feta cheese gives it bite. —Angela Spengler, Tampa, Florida
Kale Salad
I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Full Garden Frittata
I was cooking for a health-conscious friend, and wanted to serve a frittata. To brighten it up, I added leftover bruschetta topping and fresh mozzarella. Now that's breakfast. It's become a favorite among my friends and family, and a staple in my recipe book. —Melissa Rosenthal, Vista, California
Grilled Basil Chicken
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
Pumpkin & Cauliflower Garlic Mash
I wanted healthy alternatives to my family's favorite recipes. Pumpkin, cauliflower and thyme make an amazing dish. You'll never miss those plain old mashed potatoes. —Kari Wheaton, South Beloit, Illinois
Mediterranean Broccoli & Cheese Omelet
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Roasted Pumpkin and Brussels Sprouts
While traveling to Taiwan, I had the pleasure of trying a unique vegetable dish that included fresh pumpkin. It inspired me to roast pumpkin with Brussels sprouts. —Pam Correll, Brockport, Pennsylvania
Pan-Roasted Chicken and Vegetables
This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Chicken Veggie Skillet
I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas
Cool Summertime Oatmeal
Start this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
Pizzaiola Chops
My favorite cousin shared this recipe, and I tweaked it for our family. Taste as you go, and try the Italian trick of sprinkling on some oregano to give it that extra something. —Lorraine Caland, Shuniah, Ontario
Creamy Butternut Squash & Sage Soup
I recently started experimenting with new soup recipes, and finally created a rich squash version that omits heavy cream altogether, making it a healthier way to curb my creamy-tooth. —Nithya Kumar, Davis, California
Parsley Smashed Potatoes
I love potatoes but can't stand the work involved in making mashed potatoes from scratch. I came up with this simple side dish that was made even easier thanks to my slow cooker. The best part is I can use the leftover broth for soup the next day! —Katie Hagy, Blacksburg, South Carolina
Avocado & Garbanzo Bean Quinoa Salad
This delicious quinoa avocado salad is high in protein and holds well in the fridge for a few days. If you make it ahead, add avocados and tomatoes right before serving. —Elizabeth Bennett, Seattle, Washington
Garlic Tilapia with Spicy Kale
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Basil Vegetable Strata
I've been cooking this strata for years, and my family just can't get enough! The fresh basil gives this healthy brunch dish an added flavor boost. —Jean L. Ecos, Hartland, Wisconsin.
Asparagus-Mushroom Frittata
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
Spice-Rubbed Chicken Thighs
For our must-have meal, we roast chicken using bone-in, skin-on thighs. This version without skin and bones has a zesty rub of turmeric, paprika and chili powder. —Bill Staley, Monroeville, Pennsylvania
Roasted Sweet Potato & Chickpea Pitas
Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
Mashed Peppery Turnips
This recipe was created as an attempt to use up a great turnip season from our garden as well as lighten up one of our favorite dishes. By using turnips in place of potatoes, I made a low-carb side. Now we rarely serve plain mashed potatoes! —Courtney Stultz, Weir, Kansas
Pomegranate Persimmon Salad
To bring some sunshine to the table, I toss up a bright salad of persimmons and pomegranate seeds, dressed with a puckery vinaigrette. —Linda Tambunan, Dublin, California
Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Pesto Corn Salad with Shrimp
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by placing plastic wrap directly on the salad or spritzing with lemon juice. —Deena Bowen, Chico, California
Balsamic Roasted Vegetable Primavera
Roasting makes these end-of-summer veggies irresistible. Toss them with balsamic vinegar and pasta for a light yet satisfying dinner. —Carly Curtin, Ellicott City, Maryland
Fiesta Time Omelet
I created this dish when I needed to use up some black olives and jalapenos. With the abundant filling, two of these large omelets can feed four people if served with side dishes.—Jennine Victory, Bee Branch, Arkansas.
Lemon-Garlic Turkey Breast
It's simple to prepare a main dish that easily morphs into tender slices of lunch meat. This turkey breast is hearty, healthy and easy to make!—Sandra Hall, Decatur, Texas
Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Strawberry-Turkey Spinach Salad
This light, refreshing salad is a true showstopper, visually and nutritionally, with fresh strawberries and yellow pepper strips tossed with fresh baby spinach. Serve with warm whole wheat rolls or flax or bran muffins. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Garden Frittata
I created this frittata recipe one day to use up some fresh yellow squash, zucchini and tomato. It's so easy to make because you don't have to fuss with a crust. Give it different twist by trying it with whatever veggies you have on hand. —Catherine Michel, St. Peters, Missouri
Spicy Applesauce
We have an apple-picking party every year. It's a bushel of fun, and I look forward to cooking a batch of this easy applesauce seasoned with cinnamon, cloves and allspice. —Marian Platt, Sequim, Washington
The post How to Eat Clean: 5 Tips to Keep You on Track appeared first on Taste of Home.
Christina Manian RDN, LD