23 ways to eat clean
date: 2012-10-14 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.