Clean food is as close to its natural form as possible – unprocessed, minimally handled from source to shop, and preferably with little in the way of packaging.
For many, clean also means organic. Finding organic foods may prove challenging and therefor, I would suggest you buy the best quality you can afford and, where the budget permits, buy free range meat, eggs & dairy.
Some fruit & vegetables retain higher levels of pesticide residue than others. Here are 10 that are worth buying organic…
- GREENS, INC SPINACH AND KALE
- PEACHES AND NECTARINES
- All fruit & vegetables
- Lean, unprocessed meat – ideally from small, local farms – and look for GRASS-FED
- Fish – be mindful of source and variety
- Organic dairy – less likely to contain hormones and antibiotics. Alternatively, try dairy-free milk that you can make yourself *see coconut milk recipe
- Grains & pseudo-grains with minimal processing – Good options include Quinoa, amaranth, millet, buckwheat, barley & brown/black/wild/red rice
- Unsalted nuts and seeds, including oils & butters – Always avoid added salt, sugar & palm oil. Olive, Almond & Coconut Oil are great choices.
- Vinegars – Balsamic (NOT GLAZE) and organic apple cider vinegar
- Miso – Organic & GMO Free
- All Spices
- Eggs – Organic / Free Range
- Coconut & Dried Fruit – Avoid those preserved with sulphur dioxide
FOODS TO AVOID:
- Refined grains such as white breads, flours, pasta & rice
- Refined sugar including substitutes that are processed eg. stevia, agave & commercial honey
- Packaged or Processed meat
- Salt & Salty products such as soy sauce
- Stock cubes & powder – make your own 😉
- Some condiments and dressings – mayo, tomato sauce, relish, chutney & mustards are highly processed and contain additives. Cut down or avoid all together
- Anything packaged or processed
WHAT TO DRINK:
Herbal teas and filtered water are your best options. If you can’t avoid your caffeine kick, at least have one cup of the real thing – avoiding decaffeinated versions.
Avoid alcohol for at least 7 days at a time.
Try leftover fruit and veg to minimise waste and save money. Nuts and seeds are good choices. Try greek yoghurt topped with raw honey as a sweet snack.
Article adapted from BBC Good Food magazine