With the growing awareness on health and fitness, clean eating has become the focus for celebrities, youngsters, and older generation to seek a better lifestyle. Clean eating is eating whole foods that are close to natural and being minimal or totally unprocessed, refined or preserved. In other words, as nature intended it to be eaten!
While modern food and scrumptious recipes have made clean eating quite a challenge, people are trying various means to adapt clean eating habits. I have prepared a whole list of things that you can buy or eat to pursue this habit. Keep this list in your wallet, or take a snapshot on your phone to have a look at it next time when you go grocery shopping.
All sorts of fresh fruits are clean. Fruits like apples, peaches, grapes and strawberries are best eaten organic if you can. If you wish to have canned fruits, frozen fruits and dried fruits must all be without added sugar or preservatives. In the case of fruit juices, they are clean when they are 100% pure with no artificial flavours.
Vegetables are vital when you are into clean eating. They contain vitamins, minerals, fibre and most of them are low in calories. So you can have plenty of them in your meals and munch them during hunger attacks.
Capsicum, potatoes, and celery are best bought organic. If you are buying frozen or canned vegetables, they are healthy too, but watch out for the salt and sauce they add to flavour it up (some canned tomatoes even have added sugar!).
All whole grains, such as barley, oats, quinoa, brown rice, farro, millet are unprocessed and super clean. When you wish to buy whole-grain products, you can purchase whole-wheat versions of pasta, bread, muffins, pizza dough with no salt and sugar in it.
If you crave popcorn, buy the kernels that contain no additives or butter and can easily be made on the stove. If you want to buy flour, the unbleached, whole wheat, coconut, almond, buckwheat, chickpea, oat and gluten free flour mixes can be your clean choices.
When you are looking for proteins, get leaner meat for your meals, including chicken breasts, chicken thigh, and lean ground beef. In clean eating, say no to processed foods such as salami, pepperoni, bologna and hot dogs as they are high in sodium, preservatives and artificial colours. Fish and Shellfish can be another brilliant choice in clean eating.
Fish such as Cod, and Salmon contains hearty healthy omega fats and can be better choices. Egg is super clean too (and don’t be scared to eat the yolk, the eggs and cholestorol thing is old news!).
Nuts and Seeds:
Nuts and seeds are healthy, all sorts of including cashews, almonds, walnuts, chia seeds, flaxseeds, etc. You can also have plain nut butter, without added sugars, such as almond butter, cashew butter, peanut butter, sunflower seed butter, and tahini.
Condiments, Spices and Natural Sweeteners:
All herbs and spices are clean if they are fresh and bulk packets. Seasoned packets are not clean. Avoid blend of herbs and spices, with added sugars and salts (check out the ingredients on some of these, it’s mostly sugar!). We mostly buy Tomato Sauce but it isn’t clean. If you can make one at home, that might be a cleaner version.
Most people reduce salt in their meals thinking it isn’t clean, but when you remove processed foods, salting your food to taste is fine (in fact, we need some salt!). You can purchase Pink Himalayan Salt or Sea Salt as a cleaner choice. With honey, maple syrups, the purer you can find, the better.
The best way to eat clean is to read the labels and check for preservatives. You might not get everything clean, but you can certainly find most versions of products in a cleaner and fresher version than when they are preserved.