Losing weight and keeping it off is about more than simply changing eating habits for a few weeks—it’s about making permanent changes to the way you eat and live. Get started by stocking a forever weight loss pantry, complete with the clean eating foods that will help you look and feel like a new and improved version of yourself.
What is Clean Eating?
Clean eating means making the lifestyle decision to eat non- or minimally processed foods, in order to avoid flooding the body with excess salt, sugar, fat, and chemical preservatives. It can seem overwhelming to make a lifestyle change like this, so begin with baby steps by choosing one category to swap out of the pantry each week. For example, start by switching out white flour for whole wheat flour. Next week, switch out processed sweeteners, such as white sugar, for unrefined sweeteners, like honey. Weekly transitions will help you and the family ease into new, healthier habits—and it may be easier on your budget.
Related: 10 Secret Grocery Shopping Tips You Need to Know
As you shop for clean eating foods to support weight loss, always read nutrition labels. Foods that appear healthy may have added salt or sugar. For instance, beans are an excellent healthy food choice, but some canned varieties have added sugar. Instead, choose dry beans or canned varieties with no sugar added.
The Weight Loss Pantry
Whole Grain Foods
Ditch white rice, white pasta, and other overly-processed foods, and instead nourish your body with nutrient-rich, fiber-filled whole grains.
- Whole Wheat Bread
- Whole Wheat Pasta
- Brown and/or Wild Rice
- Oats
- Quinoa
- Whole Wheat Flour
- Whole Wheat Pastry Flour
Beans
Beans provide a ton of nutritional bang for your dollar, making them smart foods to support weight loss.
- Black Beans – When it comes to clean eating foods, you can’t beat this staple.
- Cannellini Beans
- Chickpeas
- Kidney Beans – These are a good source of plant-based protein.
- Pinto Beans
Related: How to Organize Your Kitchen for Weight Loss
Sweeteners
Use unrefined sweeteners in moderation during weight loss and after you reach your ideal weight.
- Coconut Palm Sugar – This natural sweetener can help keep blood sugar levels balanced.
- Honey
- Molasses
- Stevia – This is a no-calorie, plant-derived sugar substitute.
Snacks
Processed snacks are often a prime culprit for creating too much jiggle around your middle—or anywhere else for that matter! Toss them out of your pantry, and choose clean eating foods instead.
- Air-Popped Organic Popcorn or Popping Corn
- Dried Fruit – Choose no-sugar-added fruit for a nutritious snack.
- Nuts – No-salt, no-added-oil nuts, like almonds, walnuts, and pecans, are healthy clean eating snack choices.
- Raisins, Dark or Golden
Related: The Busy Woman’s Guide to Meal Prepping
Seeds
Seeds are an easy way to incorporate nutrients into your healthier eating habits. Mix them into salads, sprinkle them into Greek yogurt, snack on them, or use the seeds in baking recipes.
- Chia Seeds
- Flax Seeds
- Pumpkin Seeds
- Sunflower Seeds
Clean-Eating Condiments and Toppings
- Balsamic Vinegar
- Extra-Virgin Olive Oil
- Peanut Butter (all natural)
- Red Wine Vinegar
Spices
Chances are you’ve already got a drawer or cabinet full of spices, but you might want to make sure you have these, which are frequently used in recipes with clean eating foods. Also check out 10 Spices for Weight Loss.
- Basil
- Black Pepper
- Cinnamon
- Chili Powder
- Cumin
- Crushed Red Pepper
- Dried Parsley
- Ginger
- Kosher and/or Sea Salt – Use sparingly.
- Rosemary
- Thyme
Now put these clean eating foods to good use! Like our Facebook page and follow us on Pinterest for yummy recipes, clean eating tips, and healthy lifestyle resources.
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