Clean Eating Food list

Transcription

1 Dairy Milk- Choose Local or Organic, full fat is ok, the lower the fat, the more processed. Cheese- use in moderation, it is high in fat. Use local if possible real cheese is best with the least amount of additives. Do not use pre packaged shredded cheese it is full of anti-caking agents. Buy in brick form, and shred yourself. Yogurtavoid fat free or reduced fat. Use plain whether it's Greek or regular. Use honey, maple syrup or real fruit to sweeten it. Cottage Cheeseavoid fat free, full fat is best. Unsweetened Soy, Rice or Almond Milk Unsweetened milk- canned is best. Try Thai Kitchen brand Proteins/ Meats Organic and/or All Natural are BEST! Poultryboneless skinless is best. Eggs- free range are best. You can separate them if you want only the egg whites. Don't only eat the whites, the egg yolk contains the bulk of nutrients in the egg. Fish- most fish is clean. Wild caught is best. Watch out for mercury in fish. Beef- local and grass fed is best. Go directly to a butcher for the best cuts. Pork- choose high quality cuts. Processed pork such as Canadian bacon, hot dogs, and ham, are not clean. Venisonvenison is very lean and healthy. Tofu- use organic Fresh Sausagewithout additives

2 Leafy greens Green cabbage Purple Cabbage Bok Choy Butter or Boston Red Chard Green Chard Chervil Cilantro Collard Greens Dandelion Greens Dill Belgian Endive Red Belgian Endive Escarole Frisee Iceberg Kale Green Leaf Red Leaf Lola Rosa Mache Mizuna Red Mustard Red Oak Green Oak Italian Parsley Pea Greens Radicchio Red Romaine Green Romaine Red Tango Tat Sai Watercress Fruit & Vegetables Artichoke Asparagus Broccoli Carrots Cauliflower Celery Cucumbers Bell Peppers Brussel Sprouts Green Eggplant Garlic Ginger Mushrooms Sweet Potatoes Potatoes Okra Green Onions Purple Onions Parsnips Acorn Squash Butternut Squash Peas Snap Peas Sea Vegetables Sea Lettuce Nori Kelp Dulse Agar-Agar Spirulina Arume Hijiki Kombu Wakame

3 Tomato Peaches Pomelo White Avacado Rambutan Banana Watermelon Grapes Mangosteen Kumquat Pomegranate Persimmon Prickly Pear Nectarines Lemons Limes Papaya Peppers Adzuki Cranberry Anasazi Oranges Kiwi Pineapple Strawberries Cherries Blueberries Raspberries Melon Mandarin Star Fruit Passion Fruit Dragon Fruit Cantaloupe Jalapeno Cranberries Grapefruit Plum Apple Mango Olives Pear Fig Jackfruit Cherimoya Horned Plantain Guava Litchi Durian Ugli Fruit Apricots Dried Fruit and Legumes Peanuts Lentils Lupins Mung Red Navy Split Peas Cow Peas Garbanzo Black Mathbean Kidney Great Northern Red Fava Edamame Pinto Lima Black Eyed Peas

4 Healthy Fats Oils Almond Oil Avocado Avocado Oil Oil Flaxseed Oil Olives Olive Oil Sesame Oil Unrefined Safflower Oil Unrefined Sunflower Oil Unrefined Walnut Oil Nuts and Almonds Brazil Nuts Walnuts Sunflower Pumpkin Flax Sesame Poppy Macadamia Hazelnuts Pistachios Hemp Cashews Pine Nuts Chia Pecans Pepita Water Chestnut Natural Nut/Seed Butters Almond Butter Cashew Butter Peanut Butter Sunflower Seed Butter Tahini Whole Grains Amaranth Barley Rye Buckwheat Bulgur Kamut Kaniwa Millet Red Quinoa Black Quinoa Old Fashioned Oats Steel Cut Oats Basmati Brown Rice Wild Rice Black Rice Himalayan Red Rice Wehani Rice Whole Wheat Corn Emmer EinkornTeff Semolina Sorghum Spelt Triticale Couscous Wheat Germ Farro

5 Condiments Apple Cider Balsamic Vinaigrette Local Honey Mustard (yellow or dijon) Pam Olive Oil cooking spray Pure Maple Syrup Red Wine Aminos Chicken, beef or vegetable Broth (read the label) Salsa Sea Salt Tomato Paste Unsweetened Applesauce White Rice Wine Sesame Oil Lemon/Lime Juice Sweeteners Agave Nectar Whole Stevia Leaves Palm Sugar Honey Pure Maple Syrup Fresh Fruit Dehydrated Fruit Spices/Extra s Try to use dry or fresh herbs to make your own spice mixes. Do not use the pre-made seasonings. vanilla extract Raw Cacao Powder Raw Cacao Nibs Flakes Black Coffee Green Tea Herbal Tea Baking Powder Baking Soda Brown Sugar Cocoa Powder Nutritional Yeast Dark Chocolate Chips

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