I understand when you are just starting out as a beginner with clean eating and exercise It could at times be overwhelming. You don’t know what you should buy or you should pass on. Shop the perimeter”, but If you’re not used to doing that,It’s still a bit overwhelming. “Shop the perimeter” means you stay where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible.
To help you with the ease of clean food grocery shopping for the first time. I have taken the time to help you so I put together a clean grocery list for beginners. I want you to keep In mind the list Is of foods that are available In my area so not everything may be available where you live you can still copy the list and adjust the Item to the closest nutritional facts.
Tip: Keep In Mind that manufacturers do change their ingredients from time to time. It’s been my experience that If the label changes, the Ingredients usually do too. And usually not for the better. So keep an eye out for any Ingredient changes. If you make It a habit to read the Ingredient lists on a regular basis, you’ll never be caught by surprise.
And lastly, If you run across any brands of food that are clean that are not listed here, please share them In a comment below. If we help each other, we will all succeed.
Who doesn’t love bread? Bread Is one of those things that go with almost anything just like LBD (Little Black Dress). Contrary to popular belief not all breads are bad for you and not all bread will make you gain weight there are some healthy breads that you can buy that will help you stay on track.
1.) Ezekiel brand bread…Most often found In the freezer section. This brand of bread has several types to choose from, but remember to read the Ingredients as not all are made with clean Ingredients.
2.) Trader Joe’s brand whole grain bread – The two In particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.
3.) Canyon (Gluten Free)- If you are Gluten Free for any reason Canyon Breads can mostly be found at Walmart and they are on the higher price side they do make bread with “cleaner” Ingredients.
With any Bread always look at the Ingredients and find a brand of bread that works best for you and your fitness goals.
Dairy some people love It some people hate but If you are a dairy kind of person and don’t know what clean dairy to buy here you go.
1.) Milk – Raw milk is the cleanest milk you can get. But since it’s hard to find, expensive and even illegal in some states, the next best thing would be organic, full-fat milk. If you choose this route, it’s best to treat your milk as a fat and carbohydrate instead of a protein. Also, know that homogenization is processing of dairy. You can go low fat, but the lower in fat you go, typically the more processed the milk is.
2.) Cottage cheese Full fat Is best, but you can also use low fat. (NOT fat-free.) That being said, It can be very difficult to find truly clean cottage cheese and again, the lower the fat, the more processing Involved.
3.) Yogurt – Always opt for Greek yogurt when you can. Plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored. Full fat though, not reduce or non-fat.
4.) Cheese – Most cheeses are eaten in moderation due to their high-fat content. Just be sure that if you buy it, you buy the real thing. No pre-shredded cheeses either (they have anti-caking agents added). If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for months, it’s not clean. Buy the stuff in the refrigerator section.)
5.)Unsweetened almond milk – Although a quick glance at the ingredient list may leave you wondering.
6.)Unsweetened rice milk (made from brown rice, not white). Again, homemade is best.
7.)Unsweetened soy milk – If you go this route, be sure to purchase the organic variety to avoid GMO’s.
8.)Unsweetened coconut milk The stuff In the cans. Be sure to read labels here. The Thai Kitchen brand Is cleanest and pretty widely available.
1.) Eggs – These are a staple, especially egg whites. But most of the nutrition Is In the yolks, so don’t leave them out too often. Try to avoid the carton egg whites.
2.) Chicken & Turkey – Boneless, skinless poultry breasts are your best friends If you eat meat. But whole chickens are often the better deal and you get so much more out of them. If you can afford organic meats, It’s always a better way to go.
Beef can be part of a clean eating “Diet” so long as you choose grass-fed and humanely raised beef. A butcher can help you select these. If you are wanting to forgo beef or meat all together there Is a huge variety of Vegan/Vegetarian “meat” out there. The Beyond Burger Is so close to real beef that It freaks meat eaters out.
1.)Pork – While not everyone believes pork to be a clean food, It’s actually clean If you find the really good quality versions. Processed pork should be avoided like the plague. Things like ham are definitely not part of a clean eating meal plan. Skip the Canadian bacon as well.
2.) Venison – This Is a very lean meat and can be used In place of beef In most recipes.
3.) Fish – Most fish Is considered clean, just be careful of the mercury content found In most fish today. Please be sure you are buying sustainably.
This Is where you really want to stock up. If you are concerned about pesticides but are on a tight budget, the general rule of thumb Is to purchase organics for produce that has thin skin such as peaches, nectarines, and all berries, and purchase regular Items for produce that has thicker skin like bananas and oranges.
So this Is where “Shop The Perimeter” really comes In to play. The produce section Is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits~~~>Apples, Oranges, Grapefruit, Banana, Avocado, Berries of all kind, Cherries Kiwi, Any other fresh fruit you enjoy
Veggies~~~>Carrots, Celery, Spinach, Broccoli, Bell Peppers in any color, Zucchini, Eggplant, squash of any variety, Kale, Green beans, Tomatoes, Sweet potatoes, Onions of any variety, other fresh veggies you enjoy
The Other Aisles
1.) Coffee ( Black) If you can handle It.
2.)Oatmeal… Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats.
3.)Canned items with no added sugar… If you do decide to purchase things like beans or tomato sauce In a can, read the Ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) In the Ingredient list. Also, watch the sodium content In canned goods. There are also more and more BPA free cans on the market these days.
4.)Dry beans and legumes…. lentils, black beans, chickpeas
5.)Whole wheat or whole grain (like brown rice) pastaNuts…
6.)Raw Nuts ONLY!
Condiments, Spices and Natural Sweeteners
1.)Ketchup… Just look for the “Cleanest” Ingredients as possible
2.)Mustard… Same as Ketchup just find the “Cleanest” Ingredients as possible
3.)Honey… Raw Honey Is the best and also expensive. It’s a splurge that a little will go a long way like the maple syrup.
4.) Pure Maple Syrup… Pure Grade A! You should see a price tag of $14.99 to $22.00 (If not higher) But a little does go a very long way!
5.)Spices… Any herbs you buy come In bulk or a bottle. Purchase singular herbs such as basil, parsley go for garlic powder and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading Ingredient lists. Many have added sugars, even Mrs. Dash (though some of those blends are Indeed clean, some are not).
6.) Salt… Himalayan Sea Salt
Just like with any new “Diet” or exercise program learning to read labels take some time. You will make slip-ups and that Is ok. As long as you don’t make a habit of purchasing the same “Bad” products again and again even though you know It’s bad. If you need help you can always reach out and I can help you reach your clean eating goals In no time.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
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