"Clean eating” gets tossed around a lot, but what does it actually mean when you’re standing in the grocery aisle, staring at a wall of options? At WISEcode, we’re not here to tell you what’s right for your body, but we can help you navigate the complexities of a clean diet. We’re tired of confusing labels and empty promises, so we built our app to help cut through the noise and shop with confidence—no nutrition degree required.

Here’s how to build a clean eating grocery list that fits your life, minus the overwhelm.

Introduction to Clean Eating

Clean eating is all about making informed food choices that prioritize whole, unprocessed foods. By focusing on nutrient-dense options like whole grains, lean proteins, healthy fats, and fruits and vegetables, you can support your health and well-being. This approach to eating helps reduce the risk of chronic diseases such as heart disease, inflammation, and high blood pressure. Clean eating meals can be both simple and delicious, using ingredients like olive oil, garlic, and fresh herbs to add flavor without relying on heavily processed foods.

But, avoiding processed foods completely feels unrealistic as budget and convenience can take precedent. It's OK to open your favorite snack and eat it as part of a balanced diet. We just want to know what's in it before we take a bite.

1. Start With the Basics: Real, Recognizable Foods

Fresh fruits, vegetables, eggs, whole grains, beans, nuts, healthy fats, lean proteins, and plain dairy are the foundation of any clean eating list. You don’t need to memorize a rulebook, just look for foods that look like themselves to support your overall health and dietary journey.

This approach to eating helps reduce the risk of chronic diseases such as heart disease and high blood pressure, while ensuring you enjoy nutritious meals. You can also use the WISEcode app to scan packaged foods with our processed foods filter so you can snack with confidence that what you're eating is indeed food.

2. Planning Your Grocery Shopping

Planning your grocery shopping is a key step in maintaining a healthy diet and reducing food waste. Start by creating a healthy grocery list that includes a variety of whole grains like brown rice, quinoa, and whole wheat bread, as well as fresh fruits and vegetables. Opt for organic foods when possible to minimize exposure to pesticides. Don’t forget to include lean proteins like ground turkey, chicken breast, and wild salmon, along with healthy fats like avocado oil. By planning your grocery shopping and sticking to your list, you can make healthier food choices and save time.

3. Don’t Fear the Middle Aisles - Just Scan the Labels on Packaged Foods

Yes, the perimeter of the grocery store is loaded with fresh stuff, but there’s plenty of good in the center aisles too. Canned beans, frozen veggies, nut butters, and even some cereals can be solid picks. Canned vegetables can be a good option, but be sure to check for low-sodium versions if you're trying to moderate you sodium intake. When choosing beverages, opt for 100% fruit juice over juice drinks with added sugars. The trick is knowing what’s inside by carefully reading food labels.

The WISEcode app breaks down every ingredient, so you can spot added sugars, preservatives, artificial flavors, or any other ingredient you want to avoid before you buy.

4. Short Ingredient Lists Are Your Friend

Who likes to read in the aisle of a grocery store? You don’t need to avoid every food with more than three ingredients, but shorter lists usually mean fewer surprises. There are also some shortcuts thanks to smart food tech that can parse out ingredient lists with a quick scan to help you make healthier food choices and avoid impulse purchases.

5. Watch Out for Sneaky Additives

Product descriptions with words like “natural flavors”, “color added”, or anything that seems ambiguously "healthy" are worth taking a second look at. Some additives, like those contributing to saturated fat content, can be harmful to your health, while other additives are harmless. Health-labeled foods also love to remove added sugar by replacing it with synthetic low-calorie sweeteners.

Our mission is to show you what’s really there, so you’re not left guessing. Be cautious of processed meats, which often contain additives and preservatives that are best avoided.

6. Stock Up on Staples Like Whole Grains

Here’s a simple clean eating starter list you can tweak to your taste:

• Fresh or frozen fruits and vegetables

• Whole grains (brown rice, oats, quinoa, wild rice), whole grain bread

• Beans and lentils

• Eggs

• Plain yogurt or milk, goat cheese

• Lean meat, fish, or tofu

• Nuts and seeds

• Olive oil or avocado oil

• Canned tomatoes, tuna, or salmon (in water)

• Herbs and spices

7. Don’t Get Paralyzed by Perfection

You don’t have to eat perfectly to eat clean. Sometimes you want a snack. Sometimes you buy something with a longer ingredient list. That’s life. The point is to know what you’re choosing, not to stress about every bite. It’s okay to occasionally indulge, but it's generally safer to avoid ultra processed foods that are high in added sugars and unhealthy fats.

We’re not here to judge. We’re here to give you the facts, so you can make the call that fits your day.

8. Using a Grocery List Effectively

Using a grocery list effectively is crucial for maintaining a healthy diet and reducing food waste. By planning your meals and listing the ingredients you need, you can avoid impulse purchases and stay on track with your healthy eating goals. Consider using a grocery list app or an app to track the items you tend to buy more frequently. Be sure to include a variety of whole foods, such as whole grains, proteins, and fresh fruits and vegetables, along with omega-3 fats like nuts and seeds. Stick to your grocery list for healthier food choices, save time and money, and feel confident.

9. Make It Work for You

Healthy eating isn’t one-size-fits-all. Maybe you’re gluten-free, maybe you’re vegan, maybe you just want fewer additives. Whether you’re trying to get healthier, starting clean eating habits with your kids, have food allergies, or just want fewer additives, make a grocery list and use a trusted food scanner to filter products by your own needs and see what fits. You’re in charge.