EATING CLEAN DIET
WHAT DOES CLEAN EATING MEAN?
Eating clean requires you to first avoid processed foods, preservatives and artificial ingredients and instead turn to a variety of fresh whole foods with a minimal ingredient listing.
This is just the healthy diet previous generations used to consume. A healthy diet is one that contains fruits, vegetables, beans, nuts and seeds, lean meats, whole grains and healthy oils. If you imagine how these foods were brought to the table many years ago, this might help you better understand what eating clean means. If a farm family were having chicken tonight for dinner in 1952, they would use only a handful of ingredients to bake a loaf of bread. Flash-forward to today and you will find a loaf of bread that stays fresh for weeks thanks to its preservatives.
This change at dinnertime is a reflection of our busy lifestyles. Killing and dressing your own chicken, baking your own bread and recruiting the family to peel potatoes for hours may not be realistic in today’s world. However, that doesn’t mean you need to resort to products full of preservatives and artificial ingredients to get a quick, clean meal on the table.
WHY SHOULD I EAT CLEAN?Other countries have banned additives that we still continue to use in the United States. Research has not proven that these ingredients and others are harmful enough for the FDA to ban their use in America. That doesn’t mean research has proven they are safe for long-term human consumption. This is why it might be a good idea to limit your intake of these types of additives.
Real food is clean food. It does not contain artificial flavors, colors, sweeteners or preservatives; it is not genetically modified; it does not contain antibiotics and synthetic growth hormones; and it does not contain harmful chemicals as ingredients nor is it doused in pesticides. We all have busy lives and varying incomes that most often dictate our food choices. With a little time, effort and help from us you can incorporate healthier items into your lifestyle.
QUICK GUIDE TO EATING CLEAN
Start By Swapping Out Staples
Clean Bread Choice: Farm-To-Market Bread
- Bread long ago contained flour, yeast, water, sugar, salt, and oil. In today’s world it commonly contains flour, water, corn syrup, yeast, soybean oil, salt, dough conditioners (monoglycerides, sodium stearoyl lactylate, ascorbic acid, calcium peroxide, azodicarbonamide), calcium propionate, calcium sulfate, monocalcium phosphate, and soy lecithin. Farm-To-Market Bread is as close to homemade bread as you can get and it tastes amazing! Find it in your Price Chopper Bakery.
Clean Peanut Butter Choice: Smuckers Natural Peanut Butter
- You won’t find any hydrogenated oil here. Peanuts and salt are the only ingredients you will find in this peanut butter. Simple and delicious, how nature intended.
Clean Oatmeal Choice: Old Fashioned/Rolled Oats
- This switch is also cost effective! Switch out your pre-packaged instant oatmeal, as it can contain more than 20 ingredients, for rolled oats. Add brown sugar, real peaches, and milk for a 4 ingredient deliciously clean breakfast!
Clean Cooking Fat Choices: Olive Oil, Coconut Oil, Real Butter, Ghee
- Toss out the margarine! It can contain up to 10 ingredients, while those listed above only contain 1 to 2 ingredients.
MORE CLEAN EATING FAVORITES
- Clean Sweets: Local Honey, Real Maple Syrup, Dates, Raisins
- Clean Proteins: Grass-Fed Beef, Organic Ground Turkey, Smart Chicken, Canned Tuna (check ingredients for only tuna, salt or no salt, and water or oil), Canned Salmon (check ingredients for only salmon, salt or no salt, and water or oil), Canned Beans (check ingredients for only beans, salt or no salt, and water)
- Clean Carbohydrates: Brown Rice, Whole Grain Pasta, Whole Grain Quinoa, Popcorn (made from fresh kernels), Doctor Kracker Crispbreads
- Clean 15 Fruits and Vegetables (lower levels of pesticides): Avocados, Sweet Corn, Pineapples, Cabbage, Sweet Peas Frozen, Onions, Asparagus, Mangos, Papayas, Kiwi, Eggplant, Grapefruit, Cantaloupe, Cauliflower, Sweet Potatoes (Environmental Working Group, ewg.org)
- Buy The Organic Variety of The Dirty Dozen (high levels of pesticides): Apples, Peaches, Nectarines, Strawberries, Grapes, Celery, Spinach, Sweet Bell Peppers, Cucumbers, Cherry Tomatoes, Snap Peas, Potatoes (Environmental Working Group, ewg.org)
- Seasonings: Himalayan Salt or Sea Salt, All Spices