Clean Eating Food List (with their calorie levels)

 

Introduction to Clean Eating

Clean eating is a way of life that emphasizes the consumption of whole, natural foods that are unprocessed. It involves avoiding refined and processed foods, artificial ingredients, preservatives, and added sugars. The objective of clean eating is to feed the body with nutrient-rich foods that provide essential vitamins, minerals, and antioxidants needed for optimal health.

The cornerstone of clean eating is the consumption of a diverse range of whole foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are minimally processed, and free from chemicals, preservatives, and artificial additives. By consuming whole foods, the body gets essential nutrients that promote health and help to reduce the risk of chronic diseases.

Clean eating is not a fad diet or a quick fix for weight loss. It is a sustainable lifestyle that can promote long-term health and well-being. By prioritizing whole, unprocessed foods, clean eating can help reduce inflammation, boost immunity, enhance energy levels, and support overall health.

Clean eating does not mean deprivation or restrictions. Instead, it is about making informed, healthy choices and savoring the natural flavors of fresh, whole foods. It means paying attention to the body and providing it with the nourishment it needs to flourish.

Clean eating can have a positive impact not only on physical health but also on mental health. By feeding the body with healthy foods, clean eating can help reduce stress, elevate mood, and promote mental clarity.

Overall, clean eating is a straightforward, yet powerful approach to nutrition that can have a significant impact on health and well-being. By focusing on whole, unprocessed foods, and steering clear of processed and refined foods, clean eating can help promote long-term health and vitality.

25 clean eating foods with their calorie levels per serving:

01 - Quinoa (cooked, 1 cup) - 222 calories
02 - Kale (1 cup) - 33 calories
03 - Berries (1 cup) - 50-85 calories (depending on the type of berry)
04 - Sweet Potato (medium, baked) - 103 calories
05 - Lentils (cooked, 1 cup) - 230 calories
06 - Chia Seeds (1 oz or 2 tbsp) - 138 calories
07 - Spinach (1 cup) - 7 calories
08 - Salmon (3 oz) - 175 calories
09 - Almonds (1 oz or 23 nuts) - 164 calories
10 - Broccoli (1 cup, chopped) - 55 calories
11 - Brown Rice (cooked, 1 cup) - 216 calories
12 - Cauliflower (1 cup) - 25 calories
13 - Cucumbers (1 cup, sliced) - 16 calories
14 - Eggs (1 large) - 70-80 calories
15 - Grapes (1 cup) - 62 calories
16 - Greek Yogurt (1 cup, nonfat) - 130 calories
17 - Tomatoes (1 medium) - 22 calories
18 - Carrots (1 medium) - 25 calories
19 - Chicken Breast (3 oz, grilled) - 140 calories
20 - Black Beans (cooked, 1 cup) - 227 calories
21 - Edamame (1 cup, cooked) - 189 calories
22 - Oats (cooked, 1 cup) - 166 calories
23 - Brussels Sprouts (1 cup) - 38 calories
24 - Tuna (3 oz, canned in water) - 73 calories
25 - Oranges (1 medium) - 62 calories

Respective Benefits in Brief of above listed 25 Clean Eating Foods

 

01 - Quinoa (cooked, 1 cup) - Quinoa is a gluten-free, high-protein grain that's perfect for salads, grain bowls, and more. It's also rich in fiber, iron, and magnesium.

02 - Kale (1 cup) - Kale is a nutrient-dense leafy green that's loaded with vitamins A, C, and K. It's also a great source of calcium, iron, and antioxidants.

03 - Berries (1 cup) - Berries like blueberries, raspberries, and strawberries are packed with antioxidants and fiber. They're also low in calories and make a great snack or addition to smoothies.

04 - Sweet Potato (medium, baked) - Sweet potatoes are a nutrient-rich alternative to regular potatoes. They're high in vitamin A, fiber, and potassium, and are a great source of slow-burning carbohydrates.

05 - Lentils (cooked, 1 cup) - Lentils are a versatile legume that can be used in soups, stews, and salads. They're rich in protein, fiber, iron, and other essential nutrients.

06 - Chia Seeds (1 oz or 2 tbsp) - Chia seeds are a great source of fiber, protein, and healthy omega-3 fats. They can be added to smoothies, oatmeal, or used as a vegan egg substitute in recipes.

07 - Spinach (1 cup) - Spinach is a leafy green that's low in calories and high in nutrients like vitamins A, C, and K. It's also a great source of iron, magnesium, and calcium.

08 - Salmon (3 oz) - Salmon is a fatty fish that's rich in omega-3 fatty acids and high-quality protein. It's also a great source of vitamin D, B12, and selenium.

09 - Almonds (1 oz or 23 nuts) - Almonds are a delicious and nutritious snack that's high in healthy monounsaturated fats, protein, and fiber. They're also a good source of vitamin E and magnesium.

10 - Broccoli (1 cup, chopped) - Broccoli is a cruciferous vegetable that's loaded with vitamins, minerals, and antioxidants. It's also a great source of fiber and low in calories.

11 - Brown Rice (cooked, 1 cup) - Brown rice is a whole grain that's rich in fiber, vitamins, and minerals. It's also a great source of slow-burning carbohydrates that can help keep you full and satisfied.

12 - Cauliflower (1 cup) - Cauliflower is a versatile vegetable that can be used as a low-carb substitute for rice, potatoes, and other starchy foods. It's also a great source of vitamin C, fiber, and antioxidants.

13 - Cucumbers (1 cup, sliced) - Cucumbers are a refreshing and low-calorie snack that's high in water and fiber. They're also a good source of vitamin K and antioxidants.

14 - Eggs (1 large) - Eggs are a great source of high-quality protein and are loaded with essential nutrients like vitamin D, choline, and selenium. They're also low in calories and make a great addition to any meal.

15 - Grapes (1 cup) - Grapes are a sweet and delicious fruit that's high in antioxidants and fiber. They're also a great source of vitamin K and potassium.

16 - Greek Yogurt (1 cup, nonfat) - Greek yogurt is a great source of high-quality protein and probiotics. It's also low in calories and can be used as a healthy substitute for sour cream, mayonnaise, and other high-fat condiments.

17 - Tomatoes (1 medium) - Tomatoes are a low-calorie vegetable that's high in vitamin C, potassium, and lycopene, a powerful antioxidant. They're also a great addition to salads, sandwiches, and soups.

18 - Carrots (1 cup, sliced) - Carrots are a crunchy and low-calorie vegetable that's high in vitamin A, fiber, and antioxidants. They're also a great addition to salads, soups, and stews.
    
19 - Chicken Breast (3 oz, grilled) - Chicken breast is a lean protein source that's low in calories and high in essential nutrients like vitamin B6 and niacin. It's also a great addition to salads, sandwiches, and stir-fries.

20 - Black Beans (1 cup, cooked) - Black beans are a nutrient-dense legume that's high in fiber, protein, and essential minerals like iron and magnesium. They're also a great addition to soups, salads, and grain bowls.

21 - Edamame (1 cup, cooked) - Edamame is a tasty and nutritious snack that's high in protein, fiber, and essential minerals like iron and calcium. It's also a great addition to salads, stir-fries, and grain bowls.

22 - Oats (1/2 cup, cooked) - Oats are a nutritious breakfast option that's high in fiber and complex carbohydrates. They're also a good source of essential minerals like iron and magnesium and can be topped with fruit, nuts, and seeds for added nutrition.

23 - Brussels Sprouts (1 cup, cooked) - Brussels sprouts are a low-calorie vegetable that's high in fiber, vitamin C, and vitamin K. They're also a good source of antioxidants and can be roasted, sautéed, or steamed for a tasty and nutritious side dish.

24 - Tuna (3 oz, canned in water) - Tuna is a lean protein source that's low in calories and high in essential nutrients like vitamin D and omega-3 fatty acids. It's also a versatile ingredient that can be used in salads, sandwiches, and wraps.

25 - Oranges (1 medium) - Oranges are a juicy and delicious fruit that's high in vitamin C, fiber, and antioxidants. They're also low in calories and make a great snack or addition to smoothies and salads.