If staying healthy is your top priority, you are at the right place! First step to being healthy is taking proper nutrition through healthy and nutrient food. To take this important step it is necessary to always keep a check on what groceries you buy; here is a clean eating grocery list for you that you can go through so that you know what to buy under the following sections:

CLEAN EATING GROCERY LISTVEGGIES

KALE – A zero fat, low-calorie, and high fibre laden vegetable, it is one of the most powerful ways to keep your colon and liver detoxified and cleansed. Menopausal women quite often experience a dearth of magnesium due to the ever-changing hormonal levels. Kale is loaded plentifully with magnesium and foliate, making it an ideal menopause food. More: Kale benefits >>

CARROTS – Carrots are a versatile low-calorie food that can be added in your dishes, salads or just consumed raw. Carrots are known to protect eyesight and they also contain antioxidants.

CELERY – Celery is long known as a zero calorie food. Not only is it nil in calories, but it also has acne reducing properties and dish taste enhancing properties too! To maximize the benefits of celery, add it on top of soups, salads, curries etc.

BROCCOLI – Broccoli is a great zero/low calorie food and is also rich in fibre. It is also contains vitamin C proportional to that present in oranges. Have it stir fried or steamed, add it in salads or cook them with little masala and onions.

FATS AND OILS

OLIVE OIL – Olive oil aids you in achieving any weight-loss goals you may have. Not only have MUFAs been shown to help the body feel full, but they also target belly fat. Extra-virgin olive oil can help lower your LDL (low-density lipoprotein) cholesterol, which can cause narrowing of the arteries.

ALMOND BUTTER – Almond butter can provide you with decent amounts of protein. They’ll also help keep you satisfied because they provide protein, fibre, and healthy fats. Almond butter is relatively high in fat, so the general rule is to keep your total daily consumption of almond butter to a tablespoon to avoid gaining weight.

PEANUT BUTTER – Peanut or peanut butter, whatever you have provides your body with a great amount of protein. In your breakfast, try eating this delicious peanut butter over your toast to get extra protein of almost 8g per 2 tablespoons. This can also be used in smoothies and crackers. Also, try adding peanuts in your salads, curries, gravies etc. More: Best veg protein sources >>

COCONUT OIL – Coconut oil is very rich in lauric acid. This acid is useful in protecting your heart as they reduce bad cholesterol and increase good cholesterol. Coconut oil never produces an insulin spike in bloodstream and is very useful in controlling blood sugar level as it improves the secretion of insulin.

DAIRY

LOW FAT YOGURT – Yogurt can be a great snack for weight loss because of its protein content.  Greek yogurt, however, contains active cultures or good bacteria that aid in digestion and prevent gas and bloating.

ALMOND MILK – One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim. It makes for a great substitute that will help you lose or maintain your current weight. There’s no cholesterol or saturated fat in almond milk. More: Benefits of almond milk >>

LOW FAT COTTAGE CHEESE – This can be a great snack which comes in reduced fat form and is also rich in calcium. ½ cup of it can give 13g of protein. You use it in creamy dishes or with vegetables and salads.

‘PASTURE RAISED’ LABELLED EGGS – Eggs with ‘Pasture raised’ labels are acquired from hens that are grown in natural spacious fields and they live outside with access to barn. They are given natural and organic fodder which varies from field to field. They are not given any hormones or antibiotics and eggs acquired from such hens are highly nutritious. More: Learn about egg labels >>

CONDIMENTS/SEASONINGS

RAW HONEY – Raw honey is also used in medical settings to treat wounds because it’s an effective germ killer. Phytonutrients in honey provide both antioxidant and anti-inflammatory benefits, which help you maintain good health. Honey also is a great alternative to sugar and can be used in various recipes.

HUMMUS – Hummus can be used in any dish in place of mayonnaise. It is rich in protein, helps lower cholesterol, lowers cancer risk and is a great energy booster.

STEVIA – Stevia is a natural sweetener made from herb. It can be used as great alternative for sugar as it has zero-calories, does not promote cavities, balances blood sugar levels, and lowers blood sugar levels

APPLE CIDER VINEGAR – One table spoon of apple cider vinegar helps the blood sugar go down as it is full of acetic acid. It regulates blood sugar level, lowers glucose level and thus it keeps diabetes in-control. Apple cider vinegar clears stuffy nose and helps sinus drainage. It also helps boost weight loss as it speeds up the metabolism. More: Apple cider vinegar health benefits >>

FRUITS

GRAPEFRUIT – Grapefruit is often consumed by those who watch their weight; this is because it is low in calories. It is also rich in anti-oxidants and essential nutrients. Have it raw or include in salads, smoothies, juices etc.

APPLE – Munching on an apple is known to stimulate the secretion of salvia in higher amounts. And, this in turn, eliminates the bacteria triggering teeth decay. Rich in flavones, apples are known to offer significant protection from various types of cancer, including liver, colon, breast, and pancreatic cancers. These juicy munches are wonderful home remedies for constipation as well as diarrhoea. More: Apple health benefits >>

BANANA – Weight gain or weight loss, banana is the solution. It makes an ideal mid meal snack with just 90 calories coming in from a 6 inch fruit. The natural sweetness satiates our sweet teeth, while fibre keeps you full, avoiding overindulgences. Potassium present in this yellow-skinned fruit play a major role in regulating the rhythm of the heart.

PAPAYA – Papaya contains high content of vitamins and minerals. They help to combat diabetes and keep insulin level in control. It also keeps skin in top condition.

GRAINS

QUINOA – Quinoa contains almost twice as much fibre as most other grains. Fibre is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. You can get one third of your RDA of magnesium from just one full serving of Quinoa. If you are looking out for diet that can help reduce your cholesterol, you ought to incorporate quinoa in your grocery list. More: Benefits of quinoa >>

OATMEAL – Adding oats to your diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels. Oatmeal is a source of fibre so when you eat oats for breakfast, you’re going to feel full for a long time and wont munch on junk. More: Benefits of oats >>

BROWN RICE – Brown rice, unlike white rice, still has the side hull and bran, which renders quicker cooking times and makes it easier to digest as it’s much “lighter” in the in the stomach. The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fibre, and potassium. More: Benefits of consuming brown food >>

BLACK RICE

Black rice is abundant in anti-oxidants! Black rice decreases dangerous atherosclerotic plaque formation in the arteries, which is very important for keeping arteries clear and preventing heart attacks and stroke. Black rice is naturally free of gluten, a protein found in all products containing wheat, barley and/or rye. Many people that suffer from gluten allergy might find this whole grain helpful.

NON-VEG

TUNA – A 3-ounce serving of cooked yellowfin tuna provides 25 grams protein, or 50 percent of the daily value based on a 2,000-calorie diet, and it contains only 110 calories. Tuna is rich in potassium- a mineral that lowers the blood pressure significantly. The combination of this element with omega-3 fats brings anti-inflammatory effect to the cardiovascular system. More: Benefits of tuna >>

SALMON – Salmon is the healthiest fish of all. Not only is it rich in omega 3 fatty acids, but also is rich in calcium. 1 full can of salmon provides you with 75% of your daily calcium requirements as well as belly flattening protein.

CHICKEN BREAST – Chicken breast has fewer calories and also helps you burn your extra calories. It is rich in protein and regular consumption of chicken breast also helps you lose that excess fat.