Are you baffled by clean eating and wondering where to start?
When I first began eating clean, I was completely confused about where to begin. I had been raised with healthy foods, but after years of eating badly, old habits were tough to break. The good news is, I discovered 6 steps that guarantee a much smoother transition and help leave your old habits where they belong. In the past!
1. First, if you are not specifically following Tosca Reno’s Eat Clean Diet, you have to sit down and really define what clean eating is for you.What’s your definition? What does the word “clean” mean to you? Clean eating can be different for everyone. Everyone has their own interpretation. Here are my basics:
- Nothing white. No sugar, no white flour (bread, pasta, etc), no white rice. If it’s white, and it’s not a vegetable, I don’t eat it. (This requires lots of ingredients list reading!)
- No Alcohol. This was not a big sacrifice for me, since I’ve never been much of a drinker.
- Healthy Sources of Fats. Be sure that all fats you are consuming are from healthy sources. Fats such as olive oil, coconut oil and nut oils are wonderful.
- Lots of vegetables, fruits, whole grains and lean meats. If you really think about it, this is a HUGE variety of foods. You should NEVER feel hungry or deprived while eating clean. If you’re doing it correctly, you’ll constantly be satisfied, and after a couple of weeks, you won’t get all those bothersome cravings that you used to get. (Although, occasionally a treat is perfectly okay.)
2. Treat yourself. If you would like to treat yourself occasionally, first, define what the word “occasionally” means to you. Is it once a week, once a month or once a year? Be realistic. Just don’t treat yourself once per day or you won’t reach your goals. Then, decide what a treat is. And remember, a treat does NOT mean an entire week of binge eating. I know some people who reserve one entire day per week for eating whatever they want. I will treat myself at one meal per week, sometimes every two weeks. Others, prefer once per month. So figure out what that means for your day-to-day life, and then stick with it.
- Stock a clean eating pantry, and simply add lots of fresh fruits and vegetables and lean meats such as chicken breasts and fish to your fridge. Also consider frozen fruits and vegetables, just be sure to read the ingredients. Some frozen produce (especially fruit) will sometimes have added sugar. It’s great to stock your freezer with lots of clean eating foods so you’re not constantly having to run to the store for the fresh stuff. Also, consider make-ahead items like whole wheat pie crust so you can throw a nice clean eating quiche together last-minute on a busy evening during the week. Or make clean eating pizza dough ahead of time so you can throw a pizza in the oven when you feel like it. Prepare casseroles and other dishes that freeze well ahead of time. Preparation is key!
- Clean out every bit of food in your cabinets and fridge. Read the ingredients lists on everything. If you find anything with an ingredient you can’t pronounce or don’t recognize, that’s a pretty clear indication that it needs to go. Make a pile for garbage and a pile for donations. Be ruthless. Try to keep only those foods that have 5 or 6 ingredients in them at most. Ingredients you recognize. Ingredients you would buy individually like tomatoes or garlic.Throw out anything that says “fat free” (unless it’s a product like plain Greek yogurt).
- Now, make your grocery list. This first trip will be a big one since you are stocking up on everything, so budget accordingly. For ideas on what types of food to buy, you can start with this: Clean Eating Recipe Substitutions and this: Shopping List For Beginners.
3. Use your shopping day for prep time too. Don’t underestimate the value of prep time when it comes to sticking to your clean eating plan. It’s easier to stick with it if you have some chopped veggies ready to grab from the fridge. You can even marinate a few chicken breasts in individual zip lock bags a few days ahead of cooking. It’s like that old saying… “if you fail to plan, you plan to fail”. Give yourself a chance and set some time aside to prep your food for the week.
4. Buy a cooler! A cooler (I use one on wheels and I LOVE it!) is one of the most valuable items you can own when eating clean. It’s vital to make sure you have your clean foods available when you need them. Simply pack your food the night before and in the morning, you can dump all your food and a couple ice packs into your cooler and go. It takes a bit of discipline to get into the swing of it, but once you do, your clean eating life will be sooooo much easier!
5. Give yourself time to adjust. While eating clean can be a huge change for some people, keep in mind that most recipes can be adapted to a clean eating lifestyle. You don’t have to give up your favorites (unless your favorite is Twinkies. Anyone know what those things are really made of? Ick!). Pizza, cookies, ice cream and even cake or doughnuts can be prepared with clean eating ingredients. Just browse around this blog for a bit to see what I mean. Obviously, you need to keep things in balance. If all you eat is clean eating donuts all week long, you’re not going to get healthy. But my point is that you should never feel deprived either.
So hopefully this will help get you started. I’m constantly learning new things about food in regards to clean eating. As long as you approach clean eating with an attitude of learning, you’ll do great. You won’t get it perfect right out of the gates, but if you keep trying, you WILL get there! Baby steps are fine, so long as you are really giving it an honest effort.
You can do this!
And don’t forget to check out my “Basics” section for some basic staples and information you’ll want to keep on hand.
CLICK PLAY FOR AN EASY-TO-UNDERSTAND DESCRIPTION OF CLEAN EATING!!
your site was a big help to me I had no idea where to start. thank you.
Alethea – Fantastic! So happy I could help!
Thanks so much for all of the information. Clear and easy to understand!
Jeanette – You’re welcome! I’m glad you found it useful!
This is AMAZING! I can’t wait to get rid of all the junk in my cabinets and get started. It will be tricky getting my fiance to give up the tastykakes, but I think I can break his dirty habit if I cook some clean goodies for him instead 🙂
Natalie – Go girl! Love a woman on a mission! 🙂
Great website! I have been looking for info on clean eating and you have it mapped out so that it seems like I could do it. Thanks for taking the time to put this site together.
Kathy – I’m happy you’re finding it useful!! Enjoy!
What about cereals? I understand not sweetend cereals..haha obviously no lucky charms, golden gharams, frosted flakes, or fruity pebbles. but what about the kashi go lean heart healthy cereal? and the fiber cereals? used with almond milk of course..i’ve lived overseas for most of my life. glad i found almond milk unsweetend. i absolutley hate the milk they have here..
Court – Sure. That works if you can find them unsweetened. Even the natural cereals have sugar added. So read carefully!
So glad I found your site. Clean eating incorporates all the things I aspire to do with my diet…eating fresh fruits and veggies, enjoying meat, chicken and fish, savoring my food, eating when I am hungry and drinking lots of water. I’m not giving up my wine, but the rest of your suggestions are excellent. Thanks!
Tuck – Fantastic goals! And just for the record, I haven’t given up wine 100% either. Gotta enjoy life now and again!
Alagent – That will depend largely on the restaurant. It’s been my experience that my body does not tolerate restaurant food well where weight loss is concerned. But I do enjoy eating out on occasion and usually reserve that for my treat/cheat meals. That way I don’t have to worry about it. Hope that helps!
Merideth – Thanks so much! I’m happy you’re enjoying my site!
Yes, dark chocolate is still considered clean. I don’t personally eat it because of the sugar content and my blood sugar issues. But I know Tosca Reno uses it in small amounts.
RV – Wonderful! Happy to have you here! I hope you’ll enjoy my recipes. Happy New Year!
Krystie – Welcome! Happy to have you here!
I just currently had a baby and I am trying to get my weight off and change my eating habits for good. Just by eating clean, will I see weight come off?
Mmlewis – Every person is different, but I certainly did.
DeeDee – Thanks for stopping by! I hope you’ll enjoy some of my recipes.
Jen – There is no reason you can’t continue to carb load on those items. They just have to be clean, meaning whole grain and no added, refined sugar. Try whole wheat bread, tortillas, sweet potatoes, whole wheat dinner rolls, brown rice, fruit, even honey! The list is endless!
Hi Tiffany!
Thanks for your hard work on this website, SO much great information!! I am toying with the idea of clean eating. I want to be healthier and I want my family to be healthier. My dilema is my family 🙂 I have a very picky daughter who just wants popcorn, ice cream, and sugary stuff. Although, sometimes she wants eggs and bacon! My husband will usually eat anything, however, doesn’t sleep, so he is constantly going to the pantry to eat “easy” grab things all night long…..so, I’m not sure how I will be able to make the switch, any thoughts? I have cut back already and stopped buying a lot of the junk that I used to and I do cook what I thought were healthier meals, but I’d like to try to do better 🙂
Thanks for your help!
Heather
Heather – If your husband eats at night a lot, be sure the snacks he has available are healthy. Things like nuts, brown rice crackers, fruits and veggies. If that’s all that’s available, it will do 2 things. 1) any snacks he does eat will be healthy. 2) It will cut down on his snacking because a] he won’t have the junk available and b] he won’t crave things as much once he gets the junk out of his diet for good.
I’m not sure how old your daughter is but if she is young, it’s not that hard to change her eating habits. I don’t mean to say that there will be no resistance on her part, but she will come around with consistency on your part. Phase out the junk and phase in the good stuff. I’m finding more and more that when it comes to kids, it’s all about presentation and preparation.
For example, if you serve her a plate of dinosaur trees instead of a plate of broccoli, she’ll be more likely to eat it. Also, get her involved in preparing her own meals. She’ll be far more likely to eat if she has had a hand in the preparation.
Also, find sneaky ways to get veggies into her day. Mini Chef might not want to eat a plate of spinach, but he sure loves my green “leprechaun” smoothies. I pack them full of spinach because you can’t taste the spinach in a green smoothie. All you taste is the fruit you add. He loves them!
Honestly, you just have to be a little sneaky. She’ll come around, especially once her body starts to get the nutrients it needs. She’ll want the junk less and less. Our bodies are amazing that way. When we give them what they need, they want less of what they don’t need.
I should mention here that I am not a medical professional and if you feel there is really a problem, you should contact her doctor and a dietitian for professional help.
I hope that helps.
AWESOME website! Believe it or not my Mom is a personal trainer and clean eating lifestyle lover yet, here I am wondering how to eat clean. I’ve been raised to eat clean foods and care for my body well. However, about 3 years ago I just decided to take up soda drinking, fast food consumption, etc. No idea why! I still do yoga every day but of course without caring for my body from the inside out, I feel the affects of my eating habits. I’ve been wanting to change my lifestyle but didn’t know exactly where to start. Your website is just the boost I need to begin loving my body from the inside out again. Thank you so much for all that you do!
Yogini – That’s wonderful! You’ll be back on track in no time!
Denise – My pleasure. Enjoy the recipes!
Thank you!! I have been “dabbling” in clean eating for a few months now and I am trying to always figure out the line between clean and healthy eating. It is work, but I am starting to feel the benefits!
Wonderful! The further you go, the better you’ll feel. 🙂
Joy – I don’t believe that we gain weight just because we get older. Especially if we stay active. Just look at Tosca Reno! She’s your age and she looks amazing!
It sounds like the weight thing is really more of a mental game for you. There’s no reason you have to give up counting calories if doing so sends you into a panic. You can eat clean AND count calories. There’s no reason to give it up if you depend on it that heavily. Just focus on getting enough protein and water along with veggies. With just a few pounds, it can also be water gain. I wouldn’t panic too much. I think you’re doing great! If you are really concerned consult a registered dietitian. They can give you specific meal plans.
Hi Steph – I have a dairy free section here on my blog (Find Recipes By: “category” – at the top of the page). Unfortunately, I know nothing about gluten free cooking/baking. Try Elana’s Pantry. I think you’ll find a lot of good stuff there that is also clean. She has a great blog.
I just came across this. You may not even see this comment but.. THANK YOU! This is SO overwhelming to me. I not only am used to eating crud but I have small children and a husband worse than a small child when it comes to being picky. I look forward to reading some of your recipes.
tsteve – My pleasure! Just make small changes on a consistent basis. You’ll get there!
My fiancé and I have decided to eat clean. His first question is what is the alternative to ice cream?
Tonita – Clean ice cream. 🙂 Check out the Recipe Index at the top of the page and you’ll find “ice cream” under the “desserts” heading. Enjoy!
So glad I found this – I’ve always heard of clean eating and didn’t really know what it was. I’m already eating a lot of things on the list, but I can definitely make more simple changes. Thanks for the help
Chelsea – My pleasure!
Thank you
Hi! I just signed up for E-Meals Clean Eating Dinner plan. I was drawn to it because of the freshness and great sounding meals…and just got more info here! E-Meals plans will give me a great dinner plan, but in excited to investigate your recipes for lunch and breakfast ideas! And desserts, as my sweet tooth husband is on board with this but will need some reassuring. Thanks for all of your info! I’m printing your staples for the pantry list and brining it to the store!
Becca – Fantastic! I’m sure you’ll love the meal plan!
Hi I am trying to eat clean for this year 2014..i just read the 6 tips to get started, just wondering about sources we buy..my hubby is a big fan..how do I start with satay, etc..
Sophia – Do you mean sauces? I do have a section for sauces and gravies if that helps.
I am just starting out and noticed on your list ” nothing white ” , but what about salt ?
Kyle – Salt is fine in moderation. But I highly recommend getting a good quality salt. One that puts some nutrients in your food instead of just table salt that will do more harm than good. I think I’ll do a blog post on different salts as you are not the first to ask!
Stumbled across the site and am loving it! I’ve already made a few recipes and it actually makes eating healthier fun. I know that I don’t have time to cook three full meals per day but if I am getting most of my recipes for lunch/dinner and/or snacks on here is that good? I always feel like i’m eating too much, even if it’s healthier. Then I end up going long periods of time without eating (I know this is bad) .. then by the time it’s time for me to eat, I have nothing and panic and eat something bad for me. It’s a vicious cycle I am trying to break. I was wondering if you can post some more low carb ideas, that’s a problem for me as well. Thank you and I really enjoy the site!
Bianca – You want to get more frequent meals without increasing your food intake. This can take a little while to figure out. Meals should be more frequent, but also smaller. This is my low carb section: https://www.thegraciouspantry.com/category/recipes/special-diets/low-carb/ . You may want to consider making some protein muffins (egg or meat) that you can keep in the freezer and grab when needed. Makes things easier when you don’t have to cook for every meal. I hope that helps.
I stumbled upon your website and am truly enjoying it. Now that I am 50+ in years, I really have started to embrace whole and nourishing foods and definitely am checking the ingredient lists on everything. In my mind, I want to be back cooking good food that’s good for my body. I like to think back on how our families lived years ago and how everything was made from scratch and that made it so much better!!! Thank you for your hard work on this site!
Kim – Thanks so much! I’m so glad you’re enjoying my site! 😀
I am wanting to start clean eating for me and my family, however my fifteen year old daughter has recently been told she needed to eat gluten free, and we are trying. One of your points were, ‘no white’ breads, etc. …. How do you suggest we can combine the two? Thank you, Terri
Terri – I have a gluten free section on my blog here under Special Diets in my recipe index. Maybe those will help?
Helpful tips!
I used to struggle with clean eating.
My suggestion for those who are new to clean eating – eliminate one unhealthy habit at a time.
People tend to give up easily especially when they feel overwhelmed with the whole healthy eating thing.
Ella – Good suggestions!
Thank you so much for your blog posts, I have been thinking of converting to the better side for a long time but have never known where to start. Snacks are always my biggest downfall so today I have made one cupboard completely out of bounds to me. I am going to do this for a while and then start transforming my other cupboards. I will never be able to change my husband’s eating habits, but i want to set an example to my girls and gradually transform them as well but I have to start with doing it for just me to get me in the right frame of mind. However I think clean eating pizza will be a big hit
Rosalind – Fantastic!! I think you’ll find that I have clean versions of many home-style favorites. Hopefully, that will help. But setting a good example is always the best way to go! Congrats! 😀
Buy a cooler… So does this mean that i should learn to eat cold food in clean eating?
Iris – No. It’s how you keep your food safe while you do what you have to do in a day.