Adopting a clean eating lifestyle can seem daunting at first, but it’s one of the simplest and most effective ways to improve your overall health and well-being. In this guide, I’ll share the basics of clean eating and offer some practical tips for getting started.

clean eating foods on table.
Clean eating foods on table (photo credit: Canva).

This article was originally published in 2019; it was updated and republished in January, 2025.

What is Clean Eating?

Clean eating is an approach that focuses on eating real, whole foods the majority of the time.

Clean eating is not about strict diets or deprivation.

The idea is to nourish your body with nutrient-dense options while avoiding artificial additives, refined sugars, and unhealthy fats like seed oils or trans fats.

I’ve been “eating clean” for well over a decade now and it’s been a really great way to nourish myself (and my family) without getting caught up in rules and confusion.

Key Principles of Clean Eating

  1. Focus on Whole Foods: Choose fruits, vegetables, lean proteins, whole grains, and healthy fats.
  2. Avoid Processed Foods: Steer clear of packaged items with long ingredient lists, especially those containing artificial flavors, colors, or preservatives.
  3. Read Labels: If you do buy packaged food from the grocery store, look for options with simple, recognizable ingredients. If you can’t pronounce it, avoid it!
  4. Limit Added Sugars & Artificial Sweeteners: Reduce your intake of sugary snacks, beverages, and sugary packaged desserts. Choose clean foods in their natural state instead.
  5. Stay Hydrated: Drink plenty of water and choose natural beverages like herbal teas over drinks with added sugar.

Getting Started with Clean Eating

  • Start Slow: Make small, manageable changes to your diet. For example, swap soda for water or replace refined grains like white bread and crackers with whole grains and complex carbohydrates like cooked quinoa or sweet potatoes.
  • Meal Prep: Plan your meals and snacks ahead of time to avoid reaching for unhealthy options when you’re busy. You don’t have to make complete meals; even prepping veggies can help make mealtimes easier.
  • Stock Your Kitchen: Keep a variety of clean eating staples and healthy foods on hand, such as:
    • Fresh whole fruits and vegetables
    • Nuts and seeds
    • Lean proteins like chicken, fish, and eggs
    • Whole grains and carbs like quinoa, rice, oats, and potatoes
    • Healthy fats such as olive oil, avocado, and coconut oil (avoid vegetable oils)
  • Cook at Home: Preparing meals at home allows you to control the ingredients and cooking methods.
  • Shop Smart: Create a grocery list before heading to the store and stick to it. Shop the perimeter of the store where fresh fruits and produce, meat, and dairy are usually located. Avoid junk food!
  • Eat Mindfully: Slow down during meals and pay attention to hunger and fullness cues. Avoid distractions like TV or smartphones while eating.
  • Incorporate Variety: Rotate your meals and snacks to include a wide range of nutrients. Experiment with different fruits, vegetables, and protein sources to keep meals exciting.

Tips for Staying on Track

  • Keep It Simple: Focus on simple meals and unprocessed foods and ingredients. Clean eating doesn’t have to be complicated.
  • Plan Ahead: Dedicate time each week to plan your meals and prep ingredients.
  • Listen to Your Body: Everyone’s nutritional needs are different. Pay attention to how your body responds and adjust your choices accordingly. Focus on nutrient-dense foods with high nutritional value over ultra-processed foods.
  • Be Flexible: It’s okay to indulge occasionally. Balance is key to maintaining a sustainable healthy lifestyle.
  • Stay Inspired: Follow clean eating blogs, social media accounts, or join communities for recipe ideas and motivation.
  • Keep Healthy Snacks Handy: Carry options like nuts, seeds, or fresh fruit to avoid relying on vending machines or fast food. See how to detox from sugar to avoid sugar cravings.

Clean Eating FAQs

Do I Need to Go Gluten-Free?

Not necessarily. Unless you have celiac disease, a gluten intolerance, or sensitivity, there’s no need to avoid gluten entirely.

Whole-grain options like whole wheat, barley, and rye can be part of a clean eating lifestyle if they suit your body.

However, if you suspect a sensitivity, consult with a healthcare professional for proper guidance.

What About Organic Foods?

Eating organic can reduce your exposure to pesticides and chemicals, but it’s not a requirement for clean eating.

Focus on eating a variety of fresh, whole foods, whether they are organic or conventionally grown.

If budget is a concern, consider prioritizing organic options for the “Dirty Dozen,” a list of produce with the highest pesticide residues.

Is Clean Eating Expensive?

It doesn’t have to be.

Buying in-season produce, purchasing staples like grains and legumes in bulk, and preparing meals at home can help save money. Avoiding processed and packaged foods can also reduce costs over time.

Clean eating is not about perfection but about making mindful choices that nourish your body and promote long-term health.

By starting small and building on your habits, you’ll soon find yourself enjoying the benefits of this wholesome approach to eating.

Learn more about how to eat clean on a budget.

Is Clean Eating a Diet?

I think of clean eating as more of a choice and a lifestyle than a diet.

There are no strict rules and the implied goal is better health and increased energy, as opposed to just losing weight. So, I think you could argue that clean eating is not a diet, but more of a healthy way of living.

I’m a huge advocate of eating healthy without starving yourself.

If you have health issues that you are trying to address with diet, then you might like this article about the differences between keto, low-carb, vegan, paleo, and clean eating diets.

And, yes, you can use clean eating to aid in balanced and healthy weight loss. See my article on clean eating for weight loss.

What If I Don’t Know How to Cook?

If you’re new to cooking or you don’t have any idea of how to cook healthy, then you’re in the right place!

I didn’t even know how to boil a water until I was 30 years old (no joke), so this clean eating diet guide is perfect for you. Learn more about me.

If you know how to cook but you just want to clean up your technique (no pun intended), then you’re also in the right place.

My meal planning guide plus cooking tips included in this blog post can help you make healthy food fast.

See my related article on healthy kitchen appliances and best cookware material for health.

Don’t Miss These Clean Eating Resources!

Clean Eating for Kids – 9 Tips From a Nutritionist

Clean Eating Before & After Journey (My Health Transformation)

Clean Eating Grocery List (Unprocessed Foods)

15+ Easy Clean Eating Recipes for Beginners

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.