Eating Clean Does Not Mean Starving Yourself


23 Ways To Eat Clean

Replace processed, fake foods with these healthier clean eating foods.

Cleaner, healthier eating

Healthy eating isn’t always easy, especially with junk foods tempting you at the grocery store, corner deli, and even the office kitchen. Though clean eating at every meal isn’t always realistic, you can take steps to limit processed food. Here, we show how common foods morph from real (i.e. apples) to highly processed (apple toaster pastries).

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1. Apples
1st choice (natural state): Apple
2nd choice (somewhat processed): Applesauce
Limit (highly processed): Apple toaster pastry
Shopping tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.

2. Oranges
1st choice (natural state): Orange
2nd choice (somewhat processed): 100% orange juice
Limit (highly processed): Orange drink
Shopping tip: Many fruit drinks contain high fructose corn syrup and little real juice.

3. Strawberries
1st choice (natural state): Fresh strawberries
2nd choice (somewhat processed): Strawberry preserves
Limit to NONE (highly processed): Strawberry gelatin dessert
Shopping tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.

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4. Peaches
1st choice (natural state): Peach
2nd choice (somewhat processed): Canned peaches in 100% juice
Limit (highly processed): Canned peaches in heavy syrup
Shopping tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.

5. Figs
1st choice (natural state): Fresh figs
2nd choice (somewhat processed): Fig preserves
Limit (highly processed): Fig sandwich cookies
Shopping tip: Packaged fruit cookies may contain refined sugar and preservatives.



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6. Pineapple
1st choice (natural state): Pineapple
2nd choice (somewhat processed): Canned diced pineapple
Limit (highly processed): Pineapple cocktail cup
Shopping tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.

7. Corn
1st choice (natural state): Corn on the cob
2nd choice (somewhat processed): Corn tortilla chips
Limit (highly processed): Cornflakes
Shopping tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt—and eat in moderation with Fresh Homemade Salsa or Pica De Gallo.

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8. Spinach
1st choice (natural state): Spinach
2nd choice (somewhat processed): Bagged prewashed spinach
Limit (highly processed): Frozen creamed spinach
Shopping tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce. (Is spinach healthier than kale? Find out in their Health Food Face-Off.)

9. Garlic
1st choice (natural state): Garlic
2nd choice (somewhat processed): Jarred minced garlic
Limit (highly processed): Bottled garlic marinade
Shopping tip: Minced fresh garlic is cheaper and more flavorful than jarred.

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10. Carrots
1st choice (natural state): Carrots
2nd choice (somewhat processed): Baby carrots
Limit (highly processed): Frozen honey-glazed carrots
Shopping tip: Baby carrots are healthy but more expensive than regular-size loose carrots.

11. Soup
1st choice (natural state): Soup from scratch
2nd choice (somewhat processed): Canned soup
Limit (highly processed): Dehydrated soup mix
Shopping tip: Homemade soup often has less sodium and more flavor than canned.

12. HAM
1st choice (natural state): Heritage ham
2nd choice (somewhat processed): Deli ham
Limit (highly processed): Packaged deli bologna
Shopping tip: Heritage varieties of pork are much less likely to contain hormones than factory meat is.

13. Turkey
1st choice (natural ttate): Whole turkey
2nd choice (somewhat processed): Deli turkey
Limit (highly processed): Store-bought turkey meatballs
Shopping tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.

14. Beef
1st choice (natural state): Grass-fed beef
2nd choice (somewhat processed): Grain-fed beef
Limit (highly processed): Frozen beef patties
Shopping tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.

15. Chicken
1st choice (natural state): Fresh chicken breasts
2nd choice (somewhat processed): Deli sliced chicken
Limit (highly processed): Chicken nuggets
Shopping tip: Chicken nuggets contain very little real chicken.

16. Eggs
1st choice (natural state): Pasture-raised eggs
2nd choice (somewhat processed): Omega-3-fortified eggs
Limit (highly processed): Egg beaters
Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.

17. Cream
1st choice (natural state): Cream
2nd choice (somewhat processed): Fat-free half cream / half milk
Limit (highly processed): Flavored dairy creamer
Shopping tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.

18. Yogurt
1st choice (natural state): Organic 100% Natural Plain yogurt no sugar added with Fresh Fruit
2nd choice (somewhat processed): Flavored yogurt
Limit (highly processed): Flavored yogurt drink
Shopping tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.

19. Bread
1st choice (natural state): Whole grain bread
2nd choice (somewhat processed): Wheat bread
Limit (highly processed): Fortified white bread
Shopping tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.
20. Pasta
1st choice (natural state): Dried whole wheat pasta
2nd choice (somewhat processed): Dried white pasta
Limit (highly processed): Instant noodles, Simen, Mac & Cheese
Shopping tip: Whole grain pasta is higher in antioxidants than white or instant noodles.

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21. Brown
1st choice (natural state): Brown rice
2nd choice (somewhat processed): White rice
Limit (highly processed): Flavored instant rice
Shopping tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.

22. Peanuts
1st choice (natural state): Peanuts
2nd choice (somewhat processed): Natural peanut butter
Limit (highly processed): Processed peanut butter
Shopping tip: Natural peanut butter should contain only peanuts and a dash of salt.

23. Soy
1st choice (natural state): Fresh edamame (whole soybeans)
2nd choice (somewhat processed): Tofu
Limit (highly processed): Frozen veggie burgers (containing soy ingredients)
Shopping tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.

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It has been shown that eating a correct diet of clean foods can lessen the impact of depression and several other illnesses.

 

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Categories: Health & Beauty, Nutrition, Recipes

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