The Meaning of Clean Eating

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…

  • APPLES
  • CARROTS
  • CELERY
  • GRAPES
  • GREENS, INC SPINACH AND KALE
  • PEACHES AND NECTARINES
  • PEPPERS
  • POTATOES
  • STRAWBERRIES
  • TOMATOES

 

CLEAN FOOD:

  1. All fruit & vegetables
  2. Lean, unprocessed meat – ideally from small, local farms – and look for GRASS-FED
  3. Fish – be mindful of source and variety
  4. Organic dairy –  less likely to contain hormones and antibiotics.  Alternatively, try dairy-free milk that you can make yourself *see coconut milk recipe
  5. Grains & pseudo-grains with minimal processing – Good options include Quinoa, amaranth, millet, buckwheat, barley & brown/black/wild/red rice
  6. Unsalted nuts and seeds, including oils & butters – Always avoid added salt, sugar & palm oil.  Olive, Almond & Coconut Oil are great choices.
  7. Vinegars – Balsamic (NOT GLAZE) and organic apple cider vinegar
  8. Miso – Organic & GMO Free
  9. All Spices
  10. Eggs – Organic / Free Range
  11. Coconut & Dried Fruit – Avoid those preserved with sulphur dioxide

 

FOODS TO AVOID:

  1. Refined grains such as white breads, flours, pasta & rice
  2. Refined sugar including substitutes that are processed eg. stevia, agave & commercial honey
  3. Packaged or Processed meat
  4. Salt & Salty products such as soy sauce
  5. Stock cubes & powder – make your own 😉
  6. Some condiments and dressings – mayo, tomato sauce, relish, chutney & mustards are highly processed and contain additives.  Cut down or avoid all together
  7. 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.

SNACKS:

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

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