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.


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