23 ways to eat clean
date: 2012-10-14 
time: 22:09:36
time: 22:09:36 1. Apples
Apple
Applesauce
Apple toaster pastry
While applesauce is a healthy choice, it has fewer nutrients than a whole apple.2. Oranges
Orange 100% orange juice Orange drink Many fruit drinks contain high fructose corn syrup and little real juice.3. Strawberries
Fresh strawberries Strawberry preserves Strawberry gelatin dessert Gelatin desserts usually contain artificial strawberry flavor, not real fruit.4. Peaches
Peach Canned peaches in 100% juice Canned peaches in heavy syrup Fruit canned in heavy syrup has more sugar and calories than fresh fruit.5. Figs
Fresh figs Fig preserves Fig sandwich cookies Packaged fruit cookies may contain refined sugar and preservatives.6. Pineapple
Pineapple Canned diced pineapple Pineapple cocktail soup Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.7. Corn
Corn on the cob Corn tortilla chips Cornflakes Buy tortilla chips with just three ingredients: whole corn, oil and salt - and eat in moderation.8. Spinach
Spinach Bagged prewashed spinach Frozen creamed spinach When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.9. Garlic
Garlic Jarred minced garlic Bottled garlic marinade Minced fresh garlic is cheaper and more flavorful than jarred.10. Carrots
Carrots Baby carrots Frozen honey-glazed carrots Baby carrots are healthy but more expensive than regular-size loose carrots.11. Soup
Soup from scratch Canned soup Dehydrated soup mix Homemade soup often has less sodium and more flavor than canned.12. Ham
Heritage ham Deli ham Packaged deli bologna Heritage varieties of pork are much less likely to contain hormones than factory meat is.13. Turkey
Whole turkey Deli turkey Store-bought turkey meatballs If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.14. Beef
Grass-fed beef Grain-fed beef Frozen beef patties Grass-fed beef meat is higher in nutrients and lower in fat than grain-fed beef.15. Chicken
Fresh chicken breasts Deli sliced chicken Chicken nuggets Chicken nuggets contain very little real chicken.16. Eggs
Pasture-raised eggs Omega-3-fortified eggs Egg beaters 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
Cream Fat-free half cream / half milk Flavored dairy creamer Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.18. Yoghurt
Plain yoghurt Flavored yoghurt Flavored yoghurt drink Buy plain yoghurt and flavor it at home with honey or fresh fruit.19. Bread
Whole grain bread Wheat bread Fortified white bread If a whole grain isn't the first ingredient, you're missing out on nutrients.20. Pasta
Dried whole wheat pasta Dried white pasta Instant noodles Whole wheat pasta is higher in antioxidants than white or instant noodles.21. Rice
Brown rice White rice Flavored instant rice Brown rice, unlike white, hasn't had its fiber-rich layers of bran and germ removed.22. Peanuts
Peanuts Natural peanut butter Processed peanut butter Natural peanut butter should contain only peanuts and a dash of salt.23. Soy
Fresh edamame (whole soybeans) Tofu Frozen veggie burgers (containing soy ingredients) Frozen veggie burgers are vegetarian-friendly but are highly processed.
