The 7 Commandments Of Clean Eating

Posted by Kate Southward on

To our curious foodies new to the clean eating scene, our fellow MNB’ers who choose eating clean as a lifestyle and not just a challenge, and the health nuts who prefer fresh as best – this ones for you.

Our introduction to 7-day clean eating has kicked off this week and we are proud as punch. There is so much to take away about your food habits and choices by giving it a go if you haven’t already. Take it on as part of your everyday nourishing regime, if you will. Whatever you decide, we want to give you even more clean eating goodness as we share the 7 things every clean eating devotee should know, from nasty sulphates to eating fresh on a budget. We’ve got you covered.

First up!

1. Ooops, I did it again. This is one common mistake clean eaters make:

This dried fruit is clean, right? Uh oh.

Dried fruit is one of the single biggest sources of sulphites (a popular preservative used to preserve food quality and appearance) and many clean eaters forget that although marketed as a healthy snack, this food is not clean. In fact, dried apricots for example that do not have preservatives will look almost black in colour from the natural process of drying. No doubt you’ve seen the added sulphite apricots in your local supermarket that are bright orange in colour?

Clean fact: Sulphites have been known to cause allergies and can affect people with asthma.

2. Get to know the non-negotiables:

If you’re buying organic – you’ll definitely want to know which foods top the list for the most pesticide residue, and which foods you can afford to buy straight from the supermarket.

The Dirty dozen

1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet bell peppers
8. Nectarines – imported
9. Cucumbers
10. Cherry tomatoes
11. Snap peas – imported
12. Potatoes

The Clean Fifteen:

1. Avocados
2. Sweet corn
3. Pineapples
4. Cabbage
5. Sweet peas – frozen
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwis
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet potatoes

3. Eating clean on a budget… it’s possible!

It can be expensive to eat clean and organic 24/7. Avoiding certain aisles and only purchasing the best, freshest produce – we understand sometimes the dedicated MNB way of life can pinch the wallet on occasion. That’s why we stand by the dirty dozen list or the ‘non-negotiables’ if you will. Also preparation. When you sit down and map out a meal plan for the week, you’ll know exactly what you’re shopping for. That will stop the unnecessary purchasing habits. 

4. Embrace Farmers’ Markets:

These guys know their produce and buying locally and seasonally from farmers is not only good for the environment but smart for the weekly budget. Stock up on fruits and vegetables that freeze well and even head to the Farmers’ Markets just before they’re about to close – it’s the best way to grab a bargain!

5. Hello freezer you dear old friend:

At the start of the week make a big meal and freeze portions that you can have for dinner and lunch throughout the week. It saves so much thinking time too. Ever struggle with the thought ‘what on earth will I make for dinner tonight?’ Solved.

6. Be smoothie smart:

Once you’ve got all your fresh produce from the markets, it’s time to bag it up. In freezer bags, portion out your smoothie ingredients and freeze them for each day of the week. This way you won’t have to keep visiting the shops when your fresh food goes bad – it’s already prepared in a neat little package.

**Save your plastic freezer bags too, wash them in hot soapy water, pull inside out and peg and dry on the washing line – you can use them again and again

7. Keep it simple:

Put down the packets and nourish your body with what nature has given us. It’s so easy; just remember that less is more. When we avoid fewer ingredients on the label, we give our bodies more goodness. The premise of keeping it simple will help you in your upward spiral to make meaningful nourish changes that significantly nurture your best life.

As a summary:


  • Eat breakfast everyday
  • Depend on fresh fruits, vegetables for fibre, vitamins, enzymes and nutrients
  • Carry an LJ cooler bag to tote your clean eating treats around with you
  • Eat a combination of protein, healthy fats, fibre and complex carbohydrates
  • Utilise your freezer
  • Avoid the inside aisles of the supermarket
  • Say goodbye to low-fat fad foods
  • Banish junk foods
  • Keep hydrated
  • Stay positive


  • Eat highly processed foods like white flour, sugar, lollies and instant noodles
  • Eat any meat products more manipulated than cut or ground
  • Consume chemical and sugar loaded fizzy drinks
  • Purchase trans fat foods (check the label)
  • Consume excessive amounts of alcohol
  • Include preservatives or additives in any of your food choices
  • Use any artificial colours, flavours or sweeteners in your cooking
  • Ever give up nourishing your body with wholesome foods.

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