Whole foods

Foods like apples or carrots are considered unprocessed because they are in their natural state. They are fresh out of the ground and just the way nature intended. According to the Academy of Nutrition and Dietetics, processed foods include anything that has been cooked, canned, frozen, packaged or changed in any way from its natural state.

It is important to avoid heavily processed foods, such as pre-made meals (frozen pizza, microwavable dinners) or ready-to-eat foods like deli meat, potato chips, fried chicken or store-bought cakes and doughnuts. These products contain additives and preservatives and are often high in sugar and trans fats.

Stock up your diet with lots of whole foods in their natural state, as well as minimally processed healthy foods.

Fruits and vegetables are a great source of fiber, vitamins and minerals. Organic and seasonal produce is ideal, but frozen fruits and vegetables are also an option. These foods are rich in nutrients that may help protect against heart disease, high blood pressure and diabetes.

Whole grain or 100 percent whole-wheat bread gives your body the fiber it needs, although many store-bought versions are processed. Read the label to ensure it only contains simple natural ingredients. Your best bet is to make whole-grain bread at home.

Pasta, couscous and polenta made with flours are a good source of protein. Remember to check the label to ensure there are no added ingredients. Legumes, such as beans, lentils, chickpeas, provide protein and fiber to add to your clean eating diet.

Get your daily calcium and vitamin D from milk, cheese, unsweetened yogurt and eggs. Wild-caught, organic seafood is another unprocessed food to include in your diet as it's rich in protein and omega-3 fatty acids.

Chicken, beef and pork are great sources of protein and iron. Avoid deli meats, hot dogs and bacon, which are highly processed.

Eat small amounts of dried fruits, nuts and seeds (sunflower or pumpkin, for example) as a snack. For beverages, water is best. You can also look for juices without added sugars or sweeteners, as well as unsweetened tea, coffee, milk or red wine.

In general, avoid fast food and prepackaged foods and meals. Cooking at home gives you full control over the ingredients used. Always read the labels when buying foods at the store and choose those with ingredients you can easily recognize.