This Health Study Has Some Good News for Chocoholics

What is clean eating?

Clean eating is an approach to eating that focuses on consuming whole, minimally processed foods, while avoiding foods that have been highly processed, refined, or contain artificial ingredients.

What foods are considered clean eating?

Organic fruits and vegetables, whole grains, lean proteins, and healthy fats are all foods that are considered clean eating.

Save This Clean Eating Grocery List For Your Next Trip

Fruits + Vegetables

Fruits and vegetables play a big role in clean eating. In order to abide by the clean eating guidelines, shop for fruits and veggies that are organic and GMO-free.

• Spinach
• Kale
• Broccoli
• Bell peppers
• Carrots
• Tomatoes
• Berries
• Apples
• Bananas
• Avocados
• Garlic
• Onion
• Lemons

Whole Grains

Whole grains are an absolute powerhouse element to include in your clean eating regimen and meals. They provide important vitamins and minerals, and plenty of fiber that keeps you feeling regular.

• Quinoa
• Brown rice
• Whole grain pasta
• Whole wheat bread
• Whole wheat wraps
• Oats

Protein

Protein (whether animal- or plant-based) keeps you fuller for longer, sustains your energy throughout the day, and can help you build muscle. These clean eating protein sources will bulk up your meals perfectly, no matter how you use them. Again, keep an eye out for organic labels when grocery shopping.

• Chicken breast
• Grass-fed beef
• Salmon
• Eggs
• Lentils
• Chickpeas
• Black beans

Dairy + Dairy Alternatives

These dairy and dairy alternative essentials can be enjoyed easily on their own or incorporated into your fave clean eating recipes for a healthy bite.

• Greek yogurt (plain, unsweetened)
• Almond milk or other plant-based milk (unsweetened)
• Organic or grass-fed butter

Oils + Condiments

Keeping these oils and condiments on-hand allows for a seamless cooking process when making clean eating meals. You don't have to limit your next grocery trip to just these items, either – feel free to branch out with whatever wholesome ingredients your go-to recipes call for.

• Extra virgin olive oil
• Coconut oil
• Balsamic vinegar
• Dijon mustard (no sugar)

Herbs + Spices

Spice things up with these must-have herbs and spices! Again, you're not limited to using only this short list for your dishes. Look for items that have been minimally processed!

• Basil
• Cilantro
• Garlic
• Turmeric
• Cinnamon
• Black pepper
• Sea salt

Parfait Popsicles

Popsicles are one of the best desserts you can enjoy on a hot summer's day, and with these low sugar desserts, you could be in for a treat every day if you wanted to! Crafted with fresh fruit, Greek yogurt, and granola, these frozen bars are easily made possible with some simple molds and popsicle sticks. They're naturally sweetened with honey, which makes 'em a delightfully light low sugar dessert! (via Brit + Co)

Blueberry Parfait Milkshake

Dessert for breakfast? Love it. Breakfast for dessert? Even better. This thick milkshake assumes the flavors of a classic blueberry parfait, but retains a more dessert-like sweetness for when the cravings really strike. Using frozen Greek yogurt for the base ensures a rich texture (and lots of protein) for sipping down as slow or as fast as you want! (via Brit + Co)

Baked Apples with Crumb Topping

Low sugar desserts have nothing on baked apples. They're just like apple pie, but healthier! Each tender bite of this recipe is doused in natural sweetness from maple syrup that mixes in with cinnamon, nutmeg, and vanilla for a full flavor effect. You'll love this option even more alongside a scoop of sugar-free ice cream! (via The Real Food Dietitians)

Chocolate Olive Oil Sponge Cake

The creators of this recipe attest that the cake is "unbelievably light, perfectly moist, and decadently rich." If that's not enough detail to convince you to make it, the fact that it's also vegan, grain-free, and sugar-free will definitely help you decide. Once it's done, top it with fruit and flowers for crowd-pleasing curb appeal. (via No Eggs or Ham)

Raspberry Brie Dessert Pizza

Dessert pizza makes our hearts *so* happy! The crust of this dish is sweetened lightly with honey, while almost all of the toppings remain untouched by refined sugar. To make this dessert even lower in sugar, omit the candied pecans that get sprinkled on top. Low sugar desserts are truly what you make them, so each inclusion or exclusion should be based on what works best for you and your health! (via Completely Delicious)

Roasted Peaches with Vegan Ice Cream + Granola

Roasted peaches (or honestly, even grilled peaches) are like baked apples – when cooked, the fruit becomes more juicy and tender than it already was, unlocking unforgettable flavor after unforgettable flavor. What makes this healthy dessert even more enjoyable is the fact that it's low in sugar! Make sure to serve each half with some naturally-sweetened granola for some good crunch. (via Gastroplant)

Healthy Apple Cake

This healthy cake is a little bit different as far as low sugar desserts go. It swaps xylitol for granulated sugar, a naturally-derived sweetener that has fewer calories and doesn't spike your blood sugar as significantly as traditional granulated sugar. With notes of apples and cinnamon, you just have to make this easy cake. (via Where Is My Spoon?)

Rainbow Fruit Pizza

You can literally taste the rainbow when you prep this dessert pizza! To make it lower in sugar, opt for a lower sugar cookie dough (we like Sweet Loren's) and sub the powdered sugar in the cream cheese frosting for maple syrup or stevia. From there, go crazy with the colorful fruit, and dig in! (via Bowl of Delicious)

Tahini Date Shakes

Dates are a great healthy option for sweetening your low sugar desserts, and this homemade shake features them in the tastiest way. When paired with tahini, dates offer a satisfyingly sweet balance to the salty, nutty spread. These drinks also include a splash of strong coffee, making them great for a midday pick-me-up! (via The First Mess)

Banana Cream Pie Dessert Nachos

These lower-in-sugar dessert nachos give actual banana cream pie a run for its money! You'll start by making the cinnamon chips (so worth it, plus they taste like Taco Bell Cinnamon Twists), then drenching them in a rich pudding and dark chocolate drizzle. Each bite is crunchy yet smooth, plus there's chocolate involved, so how could you not love it?! (via Whole and Heavenly Oven)

Slow Cooker Coconut Milk Rice Pudding

This low sugar dessert is concocted in the slow cooker, giving it all that sweet time to slowly simmer in a mix of coconut milk, turmeric (which has great anti-inflammatory properties), cinnamon, and vanilla. The recipe includes granulated sugar, but you could easily swap it for a squirt of honey, which not only provides a healthier option, but gives each bite a boost in flavor! (via A Virtual Vegan)

Freedom Cookies

Low sugar desserts that double as low-carb desserts can be very tasty. Case in point: freedom cookies! These healthy baked bites are gluten-free, dairy-free, nut-free, sugar-free, and low-carb. There's no tricks here – only treats! These low sugar desserts taste just like OG sugar cookies without spiking your blood sugar. (via A Spicy Perspective)

Tang Yuan (Glutinous Rice Balls)

These chewy rice balls are about to become your new dessert obsession. They're sweet, but not too sweet, so you can truly savor every bite! Inside a glutinous outer layer of rice dough, you'll find a nutty black sesame filling that brings the ultimate comfort. These bites are traditionally served in a warm gingery broth, which you can optionally sweeten with maple syrup or honey for a healthier effect. (via Takes Two Eggs)

Healthy Chocolate Rice Krispie Treats

Oh my gosh. We are salivating over these low sugar desserts! Instead of being packed with sugar-laden marshmallows, these bites are actually bound using a medley of sunflower butter, honey, and dark chocolate chips – all making for immaculate flavor! Opt for a healthy cereal of any kind to solidify these sweet treats. (via Munching with Mariyah)

Easy Homemade Frozen Yogurt

If you're resisting the urge to get fro yo based on your low sugar diet, resist no more. You don't even have to leave the house for this recipe! This frozen yogurt is make with an easy, painless mix of bananas, berries, Greek yogurt, and honey that form a refreshing bite every single time. Rainbow sprinkles are optional, but we're totally here for adding them in excess. (via The Girl on Bloor)

Single-Serving Blueberry Crisp

Let's hear some noise for easy low sugar desserts! This one only requires 8 ingredients (and none of them are sugar)! The crumble topping and blueberry filling part of this recipe are both sweetened up with a dash of maple syrup, which also speaks to the fruity, cinnamon-y notes included in each spoonful. This recipe is exceptionally awesome since it yields a single-serving for the times you're just wanting a little something. (via Earthly Provisions)

Cottage Cheese with Fruit

Cottage cheese has earned its title as a classic when it comes to high-protein desserts and low sugar desserts, but it doesn't taste super great on its own. Try doctoring it up with any fresh fruit you have on-hand and a squeeze of honey, and you'll fall in love! (via The Fast Recipe)

1. Actually Use Your Planner In 2025

We're not buying pretty planners just so they can collect dust on our desks or coffee tables anymore. Corry Frazier and Melissa Pepin want you to get serious because they feel "it starts with planning." They don't mean the kind you eventually flake on either.

"Effective planning is key to maintaining balance and reducing burnout. Whether you're mapping out tasks, meetings, or events, dedicated time for preparation ensures focus and reduces stress," they say. In other words, "the more intentional you are in planning, the more productive you'll be," according to them.

Ever since I've been blocking out my tasks by hour in planner, I've been able to get more done without feeling overwhelmed by splitting my time between writing and being in mommy mode. Frazier and Pepin suggest that you "set weekly planning sessions" that consist of "30-60 minutes each weekend to map out your upcoming week."

This eventually "reduces decision fatigue, fosters a sense of control, and helps you start Monday with clarity and purpose," they add. Yes, this is a sign that you'll be breaking up with the dreaded 'Sunday scaries' if you follow their advice. "You'll feel proactive and grounded rather than reacting to the week as it unfolds," they agree.

2. Embrace A "Fake Commute" When Working From Home

One of Kayla Baum's tips is to switch up your routine if you're a remote worker. Rolling out of the bed at the last minute before logging on for work sounds appealing until you realize you're uninspired by your days. But, what is a "fake commute?"

"It mimics the structure of a traditional commute to establish a boundary between work and personal life. This could mean taking a walk around the block, doing a 10-minute guided meditation, or even just changing clothes at the end of the day," Baum mentions.

Based on her experience, she's found that "it works because it provides a psychological buffer, helping to separate work and home life." She feels it's "crucial for positive mental health and boosting productivity at work (and at home)."

You can also create a separate work space that's not in your bedroom to get work done! That's helped me tremendously so I'm not sleeping and working in the same area.

3. Focus On High-Impact Tasks

Similar to planning your work days as best as you can, Frazier and Pepin want you to "prioritize the tasks that align with your goals." To minimize distractions, they want you to ask yourself:

• What is the most effective use of my time right now?

4. Stop Making Daily Decisions Hard

Tasks like your morning routine or figuring out what you'll eat don't have to take up a chunk of your time anymore. "Use productivity hacks, such as pre-planning meals or laying out weekly outfits," suggest Frazier and Pepin. They feel that "small routines like this eliminate unnecessary choices" to "make mornings smoother."

According to them, it's "especially helpful for families juggling multiple schedules." I couldn't agree more because I've spent so many frazzled mornings trying to make decisions about what myself and my toddler would wear or eat instead of planning them. With the help of my fiancé, we've cut so much time in half by being prepared ahead of time instead of 'winging it' before work.

5. Understand What Your Boundaries Are And Set Them

Worried that you'll be considered 'mean' if you tell your manager or coworkers what your boundaries are at work? Depending on your environment, it's 100% understandable. However, you're human and there's no reason you should be over-performing to your detriment. Frazier and Pepin say, "Set boundaries and communicate clearly. Adopt Brené Brown's mantra: 'To be clear is to be kind.'"

They encourage you to not only "be upfront about your schedule to manage others' expectations," but it's also so you can "avoid over-commitment." Say it with me: I will not make false promises just to appease others. Why?

Frazier and Pepin say, "Don't be afraid to say no to side projects or anything that doesn't align with your goals."

6. Ignore Emails Sent After Your Work Hours

I've been guilty of sending an email after work to acknowledge that I saw something, but I never expect other people to feel obligated to respond until the next business day. On the flip side, I've felt pressured to answer something that feels timely and I've gone to sleep thinking about the sender's potential follow-up email.

"Just because a coworker chooses to work late at night doesn't mean you must answer. One helpful trick is to include your working days and hours in your signature, explaining that responses may be delayed outside of those times," Frazier and Pepin say. They even have a prompt you can use if you're not sure what to type:

• "My working hours are [Your Working Hours, e.g., 9 AM - 4 PM ET]. Please note that these may differ from your local time zone. I appreciate your understanding and will respond to emails during my working hours."

I can't wait to start utilizing this...for research purposes only 👀.

7. Please, log off from work when it's time.

Unless you're scheduled to work late, take the time to log off from work and not think about it until the next day. Baum says, "Commit to fully logging off once the workday ends—no 'quick email replies' or sneaking in work over the weekend." I'm eyeing you Ms. "I just need to send a quick email" while you're on vacation or spending time with your significant other.

Baum says creating this separation works because "fully disconnecting allows your mind to reset and recharge" which ends up "making you more efficient, creative, and focused during actual work hours." According to her, you'll eventually "improve personal well-being" and "enhance long-term work performance."

As soon as my work day is over, I make a beeline for the shower so I can decompress. After that, I take my time with my skincare routine and keep my phone out of reach so I'm not tempted to look at anything work-related. I'm not always successful, but I've noticed a difference in my mood since making this shift.

8. Speak Up When You're Feeling Overwhelmed

And if you're 100% drained because you've been trying to tackle work tasks during and after hours, Frazier and Pepin want you to speak up. "If you're feeling overwhelmed with your workload, approach your manager with honesty and a focus on solutions," they suggest. Here's another prompt of theirs you can use:

• "I've been noticing that my workload has extended beyond regular hours, and maintaining balance is becoming challenging. Could we discuss prioritizing tasks or adjusting expectations to ensure I can deliver quality work without compromising my well-being?"