The Ultimate Clean Eating Grocery List- 50 Foods

“Wow! You look great!” “Thanks, I feel great, too!” Who doesn’t want to have that conversation? Looking fabulous and feeling healthy come from a combination of regular exercise and smart eating habits. Healthy eating starts with stocking your kitchen and pantry with the right foods. We’re sharing the ultimate clean eating grocery list, 50 of the foods that will put you on the path toward the positive change you deserve.

The foods below are non- or minimally processed, and many are used regularly in Skinny Ms. recipes. You’ll find many items on this clean eating shopping list by walking the outer perimeter of the grocery store. Interior aisles are stocked largely with processed foods containing too much added salt, refined sugars, and chemical preservatives.

PRODUCE

Fresh or frozen fruits and veggies are musts, because they’re 

the foundation for any healthy lifestyle. When possible, 

choose organic to reduce the risk of exposure to pesticides and 

chemical fertilizers. Find out which non-organic produce has the 

highest risk of chemical exposure in The Dirty Dozen.

1. Apples

Keep the doctor away by snacking on them or using them in 

dishes like Farro Salad with Apples and Walnuts.

2. Bananas

This Strawberry Banana Smoothie is perfect for breakfast, 

lunch, or a post-workout refresher.

3. Carrots

Snack on these or enjoy a meal that’s ready when you 

come home with Slow Cooker Lemon Basil Chicken with Carrots.

4. BerriesStock up on strawberries, blueberries, raspberries, 

boysenberries, and more! Treat yourself to a healthy breakfast 

with Oatmeal Blueberry Protein Pancakes.

5. Dark Green Leafy Vegetables

From kale to spinach, dark green veggies are a good
foundation for building a better body. Try yummy
Southwestern Kale Chips.

6. Sweet Potatoes

Benefit from antioxidants, anti-inflammatories, and
better blood sugar regulation in dishes like Sweet Potato Fries.

7. Bell Peppers

Pepper meals, like Vegetarian Panini with Roasted Peppers 
and Goat Cheese, are rich in antioxidants and packed with
vitamins, such as C, E, and K.

8. Garlic

This bulb adds plenty of good-for-you flavor to dishes like
Skillet Chicken with Lemon Garlic Sauce.

9. Onions

Crunch into a nutritious topping, appetizer, or side with
Baked Onion Rings.

BEANS & LEGUMES 

These are a healthy—and budget-friendly—protein
source, especially if you’re living a vegetarian lifestyle.

10. Beans

If you’re going canned, reach for low-sodium,
no-added-sugar brands. Enjoy their health benefits
in Skinny Quinoa and Black Beans or Slow Cooker Red 
Beans and Rice.

11. Legumes

This is a broader category that includes beans as
well as peas and lentils. Try Slow Cooker Lentil & Veggie Stew.

12. Edamame

This superfood, which is a green soybean, is a tasty
snack or salad topping. Discover more snack ideas
for your clean-eating shopping list in 50 Clean-Eating Snacks.

LEAN PROTEIN 

Lean options are a good source of the protein that
builds lean muscles, which, in turn, burn more calories.
Avoid the antibiotics found in some of these foods by
choosing organic when available.

13. Lean Ground Turkey Dig into the healthy and filling
goodness of Slow Cooker Turkey Loaf.

14. Chicken Breasts

Get the protein without the fat found in other
meats by making Baked Parmesan Chicken this week.

15. Wild-Caught Salmon, Tilapia, or Other Fish

Enjoy Orange-Glazed Salmon with Wilted Kale.

16. EggsPacked with protein, eggs are an ideal superfood.
They’ve had a bad reputation in the past, so learn the facts
in The Health Benefits of Eggs.

17. Non- or Low-Fat Greek Yogurt, Plain

Avoid flavored brands with refined sugar, and mix in your
own fresh berries or nuts to add flavor. Learn 8 Interesting 
Ways to Use Greek Yogurt.

18. Low-Fat Cheese

Benefit from dairy-based protein in Slow Cooker Spinach 
and Mozzarella Frittata.

GRAINS

White flour is stripped of nutrients, making it an empty source
of calories. Instead, add nutrient- and fiber-rich whole
grains to your clean-eating grocery list.

19. Quinoa

This is a power-packed superfood, so try one of our
quinoa recipes—we have so many to choose from!

20. Brown Rice, Wild Rice

Enjoy healthy brown rice in Skinny Mexican Rice.

21. Whole Wheat Bread

Great for sandwiches, whole wheat slices also create
tasty Homemade Bread Crumbs.

22. Whole Wheat Pasta

Yes, you can enjoy pasta as part of a better lifestyle.
Try Slow Cooker Italian-Style Penne.

23. Whole Wheat Tortillas

Wrap up family favorites, like Soft Chicken Tacos or
Spinach and Bean Burrito Wraps.

CANNED/JARRED FOODS

These foods often make meal prep easier. Always read
labels to make sure you’re purchasing items with no
or little added sugar, salt, or preservatives.

24. Marinara

It’s simple to make your own Clean-Eating Sauce, but
sometimes it’s more convenient to have a low-sodium,
no-sugar-added brand on hand.

25. Chicken Broth

Stock up on this foundation for plenty of healthy
recipes, like Slow Cooker Barbeque Pulled Chicken.

26. Sun-Dried Tomatoes

Grill up delicious Turkey Burger with Sun-Dried Tomatoes and Feta.

BAKING

Baked treats are fine in moderation. If you need
gluten-free choices for your clean-eating shopping list,
check out Flour & Your Health: Understanding Your Options.

27. Whole Wheat Flour

Please family or guests with Clean-Eating Apple Pie.

28. White Whole Wheat FlourThis flour is an unrefined whole
grain flour that retains most of its nutrients unlike the
white version. This flour is often preferred in baking because
of its lighter texture. Try this recipe for Whole Grain Tortillas.

NUTS & SEEDS

Nuts and seeds are small but mighty. They deliver a
host of good-for-you benefits, from omega-3 fatty acids
to unsaturated (good) fats.

29. Almonds

Almond Pesto Pasta is a yummy way to tap into almond’s
superfood power.

30. Walnuts

Have a great morning by enjoying walnuts and other
tasty foods in Whole-Grain Banana Blueberry Pancakes.

31. Chia Seeds

Try these seeds in Mixed Berry Chia Jam.

32. Flax Seeds

Power up for the day with Flax and Apple Raisin Oatmeal.

OILS & CONDIMENTS

 

No clean-eating grocery list would be complete without
healthy oils and condiments for your cooking, baking, and snacking.

33. Extra-Virgin Olive Oil

Get the 411 in 4 Reasons to Make the Switch to EVOO.

34. Walnut Oil

Learn more about this nutrient-rich oil in 6 Healthy Oils and 
How to Use Them.

35. Coconut Oil

Unrefined coconut oil is a natural anti-inflammatory. Also,
check out Lose Weight with Coconut Oil.

37. Mustard36. Balsamic Vinegar

This vinegar is the foundation for many healthy salad
dressing recipes, such asStrawberry Balsamic Dressing.

Choose a no-sugar-added brand, and enjoy it in Honey-Dijon 
Glazed Salmon with a Hint of Lemon.

38. Ketchup

Buy a naturally-sweetened variety or make your own
Ketchup and enjoy in our recipe for Slow Cooker Turkey Sloppy Joes.

HERBS & SPICES

If you need fresh herbs, find them in the produce section.
Better yet, see how easy it is to grow your own with DIY Herb 
Garden Roundup.

39. Basil

Satisfy the family with a delish basil meal, such as Grilled Pizza 
with Mozzarella, Basil, and Tomato.

40. Oregano

Try this flavorful Oregano Chicken and Orzo.

41. Dill

Top burgers or nosh on fresh veggies with Dill Yogurt Spread.

42. Cinnamon

Health-up snack time by making simple Whole-Grain Cinnamon 
Pita Chips.

43. Rosemary

Add this side to your menu plan this week: Slow Cooker 
Homestyle Potatoes with Garlic and Rosemary.

 

SWEETENERS

Processed sugar is a fast way to add pounds and
wreak havoc on your health. Go natural instead!

44. Honey

We love this natural sweetener in Peanut Butter and 
Honey Oat Bars.

45. Maple Syrup

With breakfast or in other dishes, like Skinny Sweet 
and Tangy Coleslaw, 100% pure maple syrup is a
tasty alternative to refined sugar products.

46. Coconut Palm Sugar

We use this in recipes like Caramel Sauce.

MILK & MILK ALTERNATIVES

Whether you’re pouring a tall, cool glass or using it
in recipes, you’ll want to add milk (or an alternative) to
your clean-eating grocery list.

47. Low-Fat Milk

Non-flavored milk offers a healthy boost of protein.
Boot processed coffee creamers with our clean-eating
Coffee Creamer.

48. Almond Milk

Ground almonds make this milk alternative rich in antioxidants.
Discover how yummy it can be in Chocolate-Cherry Almond Shake.

49. Coconut Milk

Made from pressed coconut meat, this alternative delivers
plenty of nutrients, like potassium, zinc, and folate. However,
it’s high in fat so use it in moderation. Try it inCoconut Curry 
Cauliflower.

TEA

Forget the highly sweetened brands and make the
healthy choice while grocery shopping.

50. Green Tea

Unsweetened green tea, a no-calorie superfood, is
included in many of our smoothie and drink recipes,
such as Green Tea Mango Smoothie.

Make positive changes! This clean-eating grocery
list is a good place to start. 

Source

http://skinnyms.com/the-ultimate-clean-eating-grocery-list-50-foods/

8 Ways To Eat Out And Be Healthy Without Annoying Everyone Around You

We've all shared a meal with The Health Nut at some point or another. You know, the one who orders something with 23 substitutions, asks for something that isn't on the menu, or takes three bites of her dry salad before announcing that she's stuffed.

Wait, does that sound like you? Sure, your clean eating intentions may be well-meaning and even admirable, but you have to be careful about your tactics if you don't want to be banned by your friends from all future social events that involve food. Instead of making all those substitutions or ordering off the menu, use these 8 simple tactics to order smarter while still avoiding calorie or portion overload.

1. Make your choice ahead of time.
Restaurant peer pressure? That's a thing. Studies show that we tend to be influenced by the food choices of those around us, meaning that you're more likely to splurge on the burger and fries if that's what your friends (or even the strangers sitting near you!) are eating. Your move: decide ahead of time what you'll order by looking at the restaurant's menu online. And don't be afraid to use humor if your dining companions start hounding you to just get the cheesecake because you deserve it: "I know it sounds silly, but put it into your calendar on your phone so you have a visual reminder," says registered dietician Frances Largeman-Roth, author of Eating in Color. "And feel free to hold it up to your friend and say, 'See, it says right here that I'm treating myself to a glass of wine, not dessert!' "

2. Start with a salad.

Doing so can automatically slash your meal's calorie count by nearly a quarter. When Cornell researchers gave women a 100-calorie appetizer of either a salad or garlic bread, those who had the salad ended up eating 21% less of their main course. Sure, the fiber-rich veggies are more filling than empty-calorie carbs, but there's a psychological element at play, too: Kicking off your meal with a healthy plate of greens might help remind you of your health goals, making you more likely to eat until you're full, not stuffed. (Looking for more ways to live a healthy and wholesome lifestyle? Check out Heal Your Whole Body and lose up to 13 pounds in just a few short weeks!)

3. Don't assume sizing down is better.
You'd think that having the option to order a half meal portion or a regular ice cream cone instead of a large would be a good thing. But weirdly, research suggests that doing so might backfire, perhaps because you end up assuming that the smaller portion is a "normal" size, even if it's still more than what you'd serve yourself at home. The takeaway? Ignore the menu labels that mention size. If your order seems bigger than what you'd eat at home, immediately portion off the food you aren't going to eat (have it wrapped up, if you can) so you don't even have to think about whether you'll eat it.   

4. Go ahead and be basic.
In general, the more components a dish has, the more calories it'll pack, says registered dietician and certified natural chef Rachel Begun. You can steer clear of ingredient overload by sticking with a dish (like a salad or fish) with no more than four add-ons, the majority of which should good-for-you things like fruits or vegetables, nuts or seeds, or beans. Keep animal-based proteins to no more than two, tops. Think a grilled chicken salad with bacon or cheese, but not both.

5. Pour your own wine.
Because your friend or the server will always be more generous with you than you'll be with yourself. Aim to fill your glass just halfway, or pour while you count to two. Iowa State University research shows that both tactics help people pour nearly 20% less vino, regardless of the size of the glass. (Check out the benefits of drinking that glass of red wine to enjoy it guilt-free.)

6. Don't double up.
Adopt a personal policy of treating yourself on one thing, not everything. "I advise my clients, and I do this myself, to choose one splurge item and make room for it by avoiding double-ups," says registered dietician Cynthia Sass, author of Slim Down Now. For instance, if you know your restaurant is renowned for its desserts—which are made of carbs and fat—stick with something that's low in carbs and fat for your entrée, like grilled fish and steamed vegetables.

7. Be smart about steak.

Loads of butter, cream, and red meat mean that most steakhouse meals are the motherload of unhealthy, over-the-top meals. But they don't have to be. "Split a filet mignon or sirloin steak with someone. They're usually served in smaller cuts, so you'll end up with about 7 ounces each," says registered dietician Keri Gans, author of The Small Change Diet. Add a baked potato and steamed or sautéed spinach on the side, and you're set—no substitutions necessary.

MORE: 23 Ways To Eat Clean

8. Divvy up your plate at the buffet.
The whole all-you-can-eat concept doesn't exactly mesh with eating light. But if everyone is going and you don't have a choice, stick with the smallest plate there is, recommends Largeman-Roth. Load half with half veggies or fruit (pick steamed, sautéed, or roasted over fried), and fill the other side with half protein and half carbs, like brown rice or a starchy vegetable. And of course, skip the second helping.

Source
http://www.prevention.com/food/eating-clean-while-eating-out

Eating Clean While Eating Out

Decided you’re too tired to cook tonight’s dinner? Planning on taking a friend from your CrossFit gym out to lunch? Or maybe you just want to get out of the house and enjoy some food.

Trying to maintain a healthy diet can be hard at the best of times, especially when eating out. In your kitchen you have control of exactly what you put in your food, however, when you eat out, you are putting your trust in the hand of another person who is cooking and preparing your food.

Here are some suggestions on how to eat clean while eating out, highlighting what to look for, and what to avoid when ordering:

Mexican Food

There are many fresh and healthy options at Mexican restaurants. Try to stick to the meals with vegetables and meats. Burrito bowls and fajitas are good options, especially if you can substitute the flour tortilla for wheat or gluten-free. The meat used in fajitas are also usually grilled instead of fried meaning less fat.

What to get: Soft tacos, fajitas, burrito bowls, fresh meat (beef & chicken), vegetables, fresh salsa, cilantro and wheat/gluten-free tortillas if available.

What to avoid: Sour cream, cheese, tortilla chips, white tortilla.

American Food

Among all the high fat meals like burgers and fries there are a number of healthy options at American restaurants. Salads are the best option if you are careful and avoid the fatty dressings. If you are getting a burger, or any other type of sandwich, try to order one with leaner beef, as burgers often have high amounts of saturated fats. You can also ask for a lettuce wrap instead of the buttered, calorie-dense bun used in burgers. If you can, avoid the fries or ask for sweet potato fries as a ‘healthier’ equivalent.

What to get: Salads, grilled meats and fish, fresh veggies, sweet potatoes.

What to avoid: Flour buns, high-calorie salad dressing, anything fried.

Mediterranean Food

Most of the ingredients in most mediterranean foods are very healthy, however, sometimes they are either fried (calamari, falafel), heavily buttered or drowned in some rich, fattening sauce that quickly decreases the food’s nutritional value. You should try to avoid all fried foods by ordering grilled meats instead, and ask to have your dish served with the sauce on the side. Lastly, moderation is key with hummus. While it is packed with fiber and protein, it is loaded with calories and can easily be over-consumed.

What to get: Chicken, lamb, beef, fish, vegetables.

What to avoid: Cheeses (feta and goat cheeses are okay in moderation), fatty dipping sauces, fried foods (calamari, falafel), pita bread (ask for whole wheat if possible).

Indian Food

Indian food offers a plethora of tasty spices and tender meats. As with Mediterranean cuisine, many Indian dishes feature rich sauces, so be sure to ask for them to be served on the side. Stick to the high-protein meals with vegetables and be sure to get some lentils which are packed with fiber and protein. Many Indian meals come with potatoes so try to avoid them where possible.

What to get: Meat based meals with low amounts of sauce (tandoori chicken), vegetables (jalfrezy), spices, lentils.

What to avoid/eat in moderation: Breads (naan, roti), rice, curry, potatoes, sauces.

Asian food (Chinese, Thai, Vietnamese)

It can be tricky eating clean at Asian restaurants as many dishes come with fried food and are often loaded with various sauces. Some combo meals (eg: garlic chicken & fried rice) and soups also have high levels of sodium in them, so try to watch out for them. Tom Yum soup is often a safe bet as it is usually loaded with nutritious veggies and meats, while also low in calories. If you can handle it, try to order foods that are more heavily peppered and spicy! The added spice may increase your metabolism, and some research has shown that they may even have the ability to kill developing fat cells!

What to get: Raw fish (sushi), steamed or stir-fried meats/veggies, brown rice, low calorie soups (Tom Yum), salads (Thai beef salad, larb chicken) and anything without sauces.

What to avoid: Anything fried, most sauces, lo-mein noodles, white rice, prawn crackers.

Frozen Yogurt

Don’t get too excited – moderation is the key here! While frozen yoghurt might not be the healthiest option for desert, it’s by far the un-healthiest. And all of us should be able to enjoy ourselves from time to time anyway. Limit your serving size to 3-4 ounces but be sure to load up on healthy toppings such as nuts and fresh fruit! Many frozen yogurt stores offer several sugar-free and non-dairy flavours so try to go for them first.

What to get: Fruits, nuts, coconut shavings, natural muesli/granola, sugar-free and non-dairy flavours.

What to avoid: Most toppings are loaded with sugar and additives, so try to avoid anything that is unnatural.

Source
http://therxreview.com/eating-clean-while-eating-out/