Published: February 2, 2024
How to Eat Clean for Beginners

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Are you looking to start eating clean but don’t know where to start? This article is for you! In it, we will discuss how to eat clean for beginners and provide 11 best tips to help you get started.

Eating clean can seem daunting at first, but it’s really not as hard as it seems. We will show you the basics of eating clean for beginners without feeling deprived. So, what are you waiting for? Start reading!

Key Takeaways:

1. Understanding How to Eat Clean for Beginners

  • Define what is clean eating is for beginners – a lifestyle focused on     consuming whole, unprocessed foods to promote overall health.

2. Foundations of Clean Eating

  • Emphasize the importance of whole foods, such as fruits,     vegetables, lean proteins, and whole grains, as the building blocks of a clean eating lifestyle.

3. What is Clean Eating?

  •  Explore the core principles of clean eating, including choosing minimally processed foods, avoiding added sugars, and prioritizing nutrient-dense options.

4. Clean Eating Foods

  • Provide a comprehensive list of clean eating foods, ranging from fresh produce to lean protein sources, to help beginners make informed choices at the grocery store.

5. Meal Planning for Clean Eating

  • Offer practical tips on meal planning and preparation, encouraging beginners to cook at home using wholesome ingredients to maintain control over their food choices.

Clean eating

What is clean eating?

Clean eating is simply choosing whole, unprocessed foods over processed ones. It’s about eating more nutrient-dense foods and fewer empty calories.

Clean Eating Foods

Whole foods are those that are minimally processed and contain all or most of their original nutrients. Examples include organic fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Processed foods, on the other hand, are foods that have been stripped of their nutrients or have had chemicals and other additives added to them. Examples include white flour, white sugar, most packaged snacks, and processed meats.

Clean eating is not a diet; it’s a lifestyle change. It’s about making healthier choices that you can stick with for the long term.

The goal of clean eating is to promote overall health and wellness. This way of eating has been linked to improved energy levels, weight loss, and reduced risks of chronic diseases such as heart disease, diabetes, and cancer.

If you’re interested in trying clean eating, there are a few things you can do to get started. First, take a look at your current diet and see where you can make some changes. Maybe you can swap out processed snacks for organic fruits and vegetables, or choose whole-grain bread instead of white bread.

You can also try cooking more meals at home using fresh, unprocessed ingredients. This is a great way to get more control over what you’re eating and make sure you’re getting the nutrients your body needs.

If you’re interested in clean eating, start by making small changes to your diet. Gradually add more whole foods and reduce your intake of processed foods. Over time, you’ll be eating a healthier, balanced diet that nourishes your body and helps you reach your fitness goals.

Making small changes in your diet can have a big impact on your overall health. So if you’re looking to improve your health, give clean eating a try!

A Few Benefits of Clean Eating

Many people think that clean eating is a fad diet, but it is actually a lifestyle choice. Clean eating is all about consuming whole, unprocessed foods. This way of eating has many health benefits, including weight loss, better mental health, and improved skin health.

One of the main benefits of clean eating is weight loss. When you eat whole, unprocessed foods, you are filling up on fiber and nutrients, which helps you to lose weight and keep it off. 

Clean eating also leads to better mental health. When you eat nutritious foods, your brain functions better and you feel happier and more energetic.

Clean eating also has amazing benefits for your skin. When you eat unhealthy foods, your skin is the first to suffer. However, when you eat clean, nutritious foods, your skin will glow and look healthier.

How to Eat Clean For Beginners

If you’re trying to stick to a clean eating lifestyle, it can be hard to say no to all of the delicious treats that are available. But with a little bit of planning, you can enjoy clean food without compromising your healthy eating habits.

One of the best ways to stay on track with clean eating is to have a plan. Decide ahead of time which foods you’re going to indulge in and which ones you’re going to avoid. This will help you stay on track and avoid feeling like you’re missing out on the fun.

Another thing to keep in mind is that it’s ok to indulge a little bit. A healthy diet doesn’t have to be 100% perfect, and there’s no need to feel guilty if you have a few bites of dessert or enjoy a glass of wine.

Just be sure to keep your indulgences in moderation and make sure that the majority of your diet is still made up of healthy, whole foods.

high-calorie foods and drinks

Eating Clean For Beginners: What To Avoid

While eating clean is a great way to stay on track, there are a few things to avoid.

Avoid overindulging in high-calorie foods and drinks

In today’s society, it’s easy to overindulge in high-calorie foods and drinks. With all of the delicious options available, it’s no wonder we end up consuming more calories than we need. 

While indulging every once in a while is perfectly fine, it’s important to be aware of what you’re eating and drinking.

One way to avoid overindulging is to make sure you’re eating a balanced diet. This means including a variety of healthy foods, including lean protein, organic fruits, vegetables, and whole grains. 

By including a variety of healthy foods, you’ll be less likely to crave high-calorie foods.

Another way to avoid overindulging is to be mindful of portion sizes. It’s easy to eat more than we realize when we’re not paying attention to how much we’re consuming. 

When you’re eating, take the time to really savor each bite and be aware of how full you’re getting. This will help you to eat less and avoid overeating.

Often, we think we’re hungry when we’re really just thirsty. If you’re feeling hungry, drink a glass of water and wait a few minutes to see if the hunger subsides. If you’re still hungry after a few minutes, then go ahead and eat.

By following these simple tips, you can avoid overindulging in high-calorie foods and drinks. Eating a balanced diet and being mindful of portion sizes, you can make sure you’re getting the nutrients your body needs without consuming too many empty calories. 

Avoid fried foods, dressings, and sauces at restaurants

When you are eating out at restaurants, pick protein options that are either grilled or broiled or sautéed instead of fried. Most restaurants use cheap inflammatory oils to fry foods.

Eating out can be a challenge when trying to eat clean, as most restaurant menus include unhealthy options, but you can always find something and make the appropriate swaps. 

Choose vegetables as your sides. Skip the french fries and opt for a salad or steamed vegetables instead. Also, when you are eating a salad, get olive oil and vinegar instead of dressing, because most dressings contain inflammatory oils.

Watch out for hidden fats and sugars. Some sauces and dressings can be loaded with unhealthy ingredients. Ask for them on the side so you can control how much you use.

avoid skipping meals

Avoid skipping meals

If you’re new to the world of clean eating, you might be wondering how to go about it. One of the most important things to remember is to avoid skipping meals.

When you skip meals, your body goes into survival mode and starts to hold onto fat stores. This is the opposite of what you want to happen if you’re trying to lose weight or improve your health.

Instead, make sure to eat regular meals throughout the day. Fill up on nutrient-rich foods like fruits, vegetables, lean protein, and healthy fats. And if you’re ever feeling hungry between meals, reach for a healthy snack like nuts or seeds.

 Following a healthy meal plan will help you get the most out of clean eating. So, don’t skip meals – make sure to eat clean and wholesome foods regularly to reach your goals.

eating clean for beginners: 11 best tips

1. Eat whole, unprocessed foods as often as possible.                                                                

If you’re just starting out on your journey to eating clean, it can be a bit daunting to know where to start. However, one of the best things you can do is to focus on eating whole, unprocessed foods as often as possible. 

This means sticking to organic fruits, organic vegetables, organic whole grains, and organic, pasture-raised chicken, grass-fed beef, (use discount code HOLISTIKQUEEN for 15% off your order), and wild-caught seafood.

Whole foods are those that are unprocessed or minimally processed and don’t contain any artificial ingredients or added sugars. They are also a great source of nutrients like fiber, protein, and healthy fats.

Eating clean doesn’t mean you have to give up all of your favorite foods. Instead, it’s about making small changes that can have a big impact on your overall health!

ultra processed foods

2. Avoid ultra-processed foods, including artificial sweeteners, flavors, and colors.

When it comes to eating clean, ultra-processed foods are a big no-no. This includes anything with artificial sweeteners, flavors, or colors. Eating these kinds of foods can add a lot of unnecessary and unhealthy ingredients into your diet that cause inflammation in the body.

Instead, opt for whole, unprocessed foods whenever possible. These are much healthier for you and will help you reach your health goals.

3. Shop the perimeter of the grocery store.

If you’re looking to eat clean, one of the best things you can do is to shop the perimeter of the grocery store. This is where you’ll find all the fresh food – fruits, vegetables, meat, and dairy. By sticking to the perimeter, you’ll avoid all the processed junk food that’s found in the aisles.

The perimeter of the grocery store is typically where you’ll find the freshest and most whole foods. So, make a habit of starting your grocery shopping here.

Of course, you can’t always stick to the perimeter 100% of the time. Sometimes you need to venture into the aisles for staples like pasta, rice, and flour. But if you do most of your shopping along the edges of the store, you’ll be well on your way to eating healthier.

4. Read ingredient labels carefully and avoid foods with added sugar, unhealthy fats, and artificial ingredients.

Are you trying to eat clean and live a healthier lifestyle? If so, one of the most important things you can do is read ingredient labels carefully.

Unfortunately, many food manufacturers add sugar, unhealthy fats, and artificial ingredients to their products. These ingredients can sabotage your efforts to eat clean and live a healthier life.

So, how can you avoid these ingredients? 

First, look for products that say “sugar-free,” “low-fat,” or “natural.” These products are more likely to be made with awful ingredients, including additives, preservatives, and emulsifiers.

Second, read the ingredient label carefully. Avoid products that contain lots of ingredients that you can’t pronounce. Stick to simple, natural ingredients.

Third, buy from brands that you trust. If you’re not sure about a particular brand, do some research to see what other people are saying about it.

Finally, don’t be afraid to experiment. Trying new foods is part of the fun of eating clean. Who knows, you might just find your new favorite healthy snack!

drink water

5. Drink plenty of water and avoid sugary drinks.

Are you looking to eat clean for beginners? If so, one of the most important things you can do is drink plenty of water and avoid sugary drinks.

Water is essential for our bodies to function properly. It helps to regulate our body temperature, transport nutrients, and get rid of waste products. Drinking plenty of water each day is a key part of eating clean for beginners.

Sugary drinks, on the other hand, are loaded with empty calories and can lead to weight gain. They can also contribute to health problems like cavities and heart disease. So, it’s best to avoid them altogether.

If you’re looking to eat clean for beginners, remember to drink plenty of water and avoid sugary drinks. These simple steps will help you reach your goals and enjoy better health!

6. Eat mindfully and slowly, savoring every bite.

The clean eating movement has gained a lot of traction in recent years, with more and more people looking to adopt a healthier lifestyle. One of the key components of clean eating is eating mindfully and slowly, savoring every bite.

This can be a challenge for busy people who are used to eating on the go, but it’s definitely worth the effort. When you take the time to savor your food, you not only enjoy it more, but you’re also more likely to digest it better.

Mindful eating also allows you to be more aware of the nutrients you’re taking in and the impact they have on your body. So if you’re looking to eat clean, mindfully, and slowly savoring every bite is a great place to start.

organic fruits and vegetables

7. Make sure to get plenty of organic fruits and vegetables every day.

If you’re new to eating clean, it can be helpful to start by incorporating a few simple tips into your routine. For example, make sure to wash all produce thoroughly before eating, and opt for organic fruits and vegetables whenever possible. 

When it comes to eating clean, one of the best ways to start is by incorporating plenty of fresh fruits and vegetables into your diet. Not only are they packed with nutrients, but they can also help to fill you up and keep you feeling satisfied.

Additionally, try to mix up your organic fruits and vegetables so you’re getting a variety of different nutrients each day. Of course, eating clean is about more than just what you put into your body – it’s also about how you treat your body. 

So in addition to eating plenty of fresh organic fruits and vegetables, be sure to also get plenty of exercise, drink plenty of water, and get plenty of rest. By taking care of your body, you’ll be giving yourself the best chance at living a healthy and happy life!

8. Avoid eating late at night.

If you’re trying to eat clean, you might be wondering if you should avoid eating late at night. While there’s no definitive answer, there are some things to keep in mind.

Late-night eating can often lead to overeating since you’re more likely to be tired and not as focused on portion control. Plus, your metabolism slows down at night, so you may not burn off those extra calories as effectively.

That said, if you’re truly hungry and it’s been several hours since your last meal, late-night eating isn’t necessarily a bad thing. Just be sure to choose healthy, whole foods and limit your portion size. And if you can, try to get in a workout earlier in the day so you don’t go to bed feeling too full.

9. Try to cook at home as often as possible.

There are so many benefits to cooking at home, and it’s something that everyone should try to do as often as possible. For starters, it’s a great way to eat clean. When you cook at home, you have complete control over the ingredients that go into your food. This means that you can avoid processed foods and unhealthy additives.

Cooking at home is also much cheaper than eating out. Even if you’re just cooking for yourself, it’s still cheaper to make your own meals than it is to buy them ready-made. And, of course, cooking at home is a great way to bond with family and friends. There’s nothing like a home-cooked meal to bring people together.

So, next time you’re thinking about grabbing some takeout, try cooking at home instead. You’ll be surprised at how easy and enjoyable it can be.

exercise, healthy diet and sleep

10. Get plenty of exercise and sleep.

We all know that exercise and sleep are important for our overall health and well-being. But did you know that they are also key players in maintaining a healthy weight?

Studies have shown that people who get regular exercise and enough sleep tend to have an easier time keeping their weight under control. That’s because exercise and sleep both help to regulate our hormones, which play a big role in how our bodies process and store fat.

So if you’re trying to eat clean and lose weight, make sure you’re getting plenty of exercise and sleep. It will make a big difference!

11. Be patient and stick with it – clean eating takes time to learn and master.

Are you trying to eat clean for the first time? If so, you might be feeling a bit overwhelmed. After all, there’s a lot to learn!

But don’t worry, it’s not as difficult as it seems. With a bit of patience and some practice, you’ll be eating clean like a pro in no time.

One of the most important things to remember is that clean eating takes time to learn and master. So be patient with yourself as you’re getting started. 

It’s okay if you make a few mistakes along the way. Just keep at it and you’ll eventually get the hang of it.

By following these basic tips, you’ll be well on your way to eating clean. Just remember to be patient and stick with it. Soon enough, it’ll become second nature!

Making these small changes will help you to gradually transition to a cleaner, healthier diet. And, before you know it, you’ll be eating clean like a pro!

FAQ Clean Eating for Beginners

Frequently Asked Questions (FAQs) – Clean Eating for Beginners

Q1: What exactly is clean eating for beginners?

Clean eating is a lifestyle centered around consuming whole, unprocessed foods to promote overall health. It involves prioritizing natural, nutrient-dense options while avoiding highly processed and sugary foods.

Q2: What are the foundational principles of clean eating for beginners?

The core principles include focusing on whole foods such as fruits, vegetables, lean proteins, and whole grains. Emphasize minimally processed options, avoid added sugars, and choose nutrient-dense alternatives for a well-rounded approach.

Q3: Can you provide examples of clean eating foods for beginners?

Certainly! Clean eating foods include a variety of fresh fruits, vegetables, lean meats, whole grains, nuts, and seeds. These options form the basis of a nutritious and balanced diet.

Q4: How can beginners effectively plan meals for clean eating?

Meal planning for clean eating involves selecting wholesome ingredients and cooking at home. Prioritize fresh produce, lean proteins, and whole grains in your recipes to maintain control over your food choices.

Q5: Is clean eating only about food choices, or does it involve other aspects?

Clean eating extends beyond food choices. It encompasses mindful eating practices, hydration with water as the primary beverage, and being conscious of portion control. This holistic approach contributes to overall well-being.

Q6: How can beginners overcome challenges, such as social situations or cravings, while adopting clean eating habits?

Overcoming challenges is a common concern. To navigate social situations, plan ahead and make informed choices. For cravings, keep clean snacks on hand and remember the long-term benefits of clean eating.

Q7: Is it necessary to make drastic changes to adopt clean eating for beginners?

Not at all. A gradual transition is often more sustainable. Start by making small changes, like incorporating more fruits and veggies, and gradually build on these habits over time.

Q8: Why is portion control emphasized in clean eating for beginners?

Portion control is crucial to prevent overeating. It helps maintain balance and ensures that you’re consuming the right amount of nutrients for your body’s needs.

Q9: How important is a support system for beginners practicing clean eating?

A support system can be immensely helpful. Seek motivation from friends, family, or online communities. Sharing experiences and tips can keep you inspired and accountable on your clean eating journey.

Q10: How should beginners celebrate their progress in clean eating?

Celebrate achievements, no matter how small. Acknowledge positive changes in your habits, and use them as motivation to continue making progress on your clean eating journey.

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Parting Thoughts: How To Eat Clean For Beginners

If you’re wondering how to eat clean for beginners, this post is for you. We have covered the 11 best tips for eating clean for beginners. Eating clean can be a little daunting, but this post breaks it down into easy steps to get you started. 

Start with small changes to your diet and gradually add more healthy, nutritious foods to your meals. If you’re new to eating clean, start by gradually removing processed foods from your diet. You will definitely notice how much better you feel when you start to eat clean!

If you have any questions about how to eat clean for beginners, please let me know in the comments below.  


  1. Hall, Kevin D, et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of AD Libitum Food Intake.” Cell Metabolism, U.S. National Library of Medicine, 2 July 2019, 
  2. Kline, Christopher E, et al. “The Association between Sleep Health and Weight Change during a 12-Month Behavioral Weight Loss Intervention.” International Journal of Obesity (2005), U.S. National Library of Medicine, Mar. 2021, 

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2 Responses

  1. Fantastic article! These tips are super helpful for anyone starting their clean eating journey. It’s all about making those small, sustainable changes. Looking forward to incorporating these into my routine!

  2. Great article! People often don’t realize that it’s not a diet, but a lifestyle choice. Once you make that mental switch, it’s much easier to begin with clean eating. Thank you for posting 😊

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