Wednesday, April 15, 2015
"Clean Eating" Grocery List
12:58 PM | 
Posted by
Kaplan Center for Health and Wellness
Written By:
Sara Police, PhD
"Clean eating” is frequently
used in media and health news as a term referring to a preferable means of
eating. But in fact, the term is subjective -- it's definition depends on the
website or health professional you consider. A clean diet is devoid of sugars,
preservatives, unrecognizable ingredients and artificial flavors or colors,
according to registered dietitian and author Cynthia Sass. To
Terry Walters--author of "Clean Food"--it also means eating seasonal
foods from local sources. The focus for a “clean”, healthful diet
should be whole food items, recognizable in nature or as minimally processed
whenever possible.
Fresh Vegetables
Eating whole foods is a key point
to clean eating. Fresh vegetables should be a major component of
a clean-eating grocery shopping list. Pre-cut carrots, celery, peppers and cherry tomatoes
are portable and make convenient, delicious and healthy snacks. Vegetable dip
is easily made from Greek yogurt, herbs and spices. Consider buying a variety
of potatoes – such as new, red, golden or sweet potatoes -- instead of potato
chips. Toss with herbs and sea salt and then roast until tender, or slice then
and bake until crispy. Other vegetables to consider are mushrooms, broccoli,
cauliflower, cucumbers, greens, lettuce, squash, onions and asparagus.
Fabulous Fruits
Fresh or frozen fruits are another
part of a healthy shopping list. Apples, bananas, oranges, berries, melon,
grapes and plums are examples. Instead of buying sweetened applesauce, consider
buying whole apples and making your own in a crock pot or on the stove top. Homemade
applesauce is naturally sweet, easy to make and cost-effective, especially when
apples are purchased in bulk. Freeze over-ripe bananas for a creamy and sweet
addition to “clean” ice cream or smoothie recipes. Avocados are naturally a
rich source of heart-healthy fats and therefore another wise addition to your
diet.
Meat and Seafood
If you choose to eat animal products, eggs, beef, wild game, poultry and seafood
are options for your grocery list. For beef, select lean cuts and choose
grass-fed whenever possible. When purchasing poultry, whole chickens are
usually the best value. Boneless, skinless poultry breasts are a rich source of
protein and vitamins. Be aware of mercury content in various types of fish and
choose sustainable wild-caught over farm-raised more often.
Good For You Grains
Breads,
crackers and tortillas are notoriously full of preservatives, added sugars and
artificial colors or flavors. To avoid undesirable ingredients, consider
purchasing brands of breads found in the freezer section. Buy whole wheat
flour, rice flour, coconut flour or almond flour to experiment with different
"clean" recipes to make your own breads, crackers or tortillas. Some
experts and consumers may exclude gluten in a clean eating regimen. In this
instance, gluten-free grains such as rice, oats, corn or millet--among
others--are options.
Condiments, Nuts and Legumes
Honey and pure maple syrup are
natural sweeteners, as opposed to those containing high fructose corn syrup or
refined sugar. Consider making your own sauces instead of relying on bottled
versions, which can be high in additives. For example, a little brown rice
vinegar, citrus juice, garlic and ginger are a nice combination for stir fry. When you buy nuts or dry legumes, the only ingredients listed
should be the foods themselves.
How do you "eat clean"? Leave a comment to let us know!
References:
CNN Health: What Is Clean Eating?
Terry Walters: Eat Clean Live Well
Subscribe to:
Post Comments (Atom)
0 comments:
Post a Comment