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Thursday, March 14, 2013

Guest Post: Clean Eating Shopping List

Last week on Fitness Friday I shared a guest post from Karly of Clean Eating Survival Guide on a shopping list survival guide for clean eating.  She also shared a detailed list of foods in each category to incorporate into your diet and to stay away from.


Protein
Chicken Breast
Turkey breast steaks or mince
Please note: always look in added ingredients – you want the 100% natural turkey breast and mince not the brands with all the added ingredients like sugar, salt etc)
Protein Powder
Eggs or Liquid Egg whites
Canned Tuna
Salmon and Fish
Tofu (Vegan friendly)
Lentils & Chickpeas (Vegetarian friendly)

Proteins to stay away from:
X  Skinned chicken (the skin adds extra fat, you do not need)
X  Bread crumbed Meat
X  Bacon
X  Fatty meats
X  Deli Meats

Dairy/substitutes
Soy milk
Laughing cow cheese
Greek Yogurt
Please note: the lower the sugar the better.
Almond/oat/coconut/hemp milk
Plain Non fat Greek Yogurt
Low fat hard cheeses

Fresh Produce
Please note: I have only included a few names of vegetables as almost any veggie is great for you
Spinach
Kale
Broccoli
Asparagus
Broccolini
Sprouts
Onion
Carrots
Green Beans
Cauliflower
Celery

Healthy Fats 
Avocado
Nut Butters (almond/pb/cashew)
Olive Oil/Pumpkin Seed oil/coconut oil
Raw nuts

Fats to stay away from: 
 Butter or Margarine
X  Palm oil or Vegetable oil
X  Anything fried

Fruit
Please note: I have only included a few names of my favorite fruits for you.
Blueberries/Raspberries/Strawberries
Apples
Bananas
Oranges
Pear
Cantaloupe/rock melon
Mango

Carbs/Starches
Sweet Potato
Yam
Quinoa
Oats/Oatmeal
Sprouted/gluten free/seeded bread
Brown rice
Coconut/Whole meal/Buckwheat/Oat flour

Carbs to stay away from:
X  Sweets and Junk food
X  Pastries
X  Most Cereals (unless the cereal brands with very low sugar)
X  White bread
X  Fruit Juice

Sweeteners
Sugar free Maple syrup (Walden Farms or Queens)
Agave syrup
Stevia
(A reader suggested raw honey as well)

Condiments & Spices
Salt reduced Soy Sauce
Dijon & normal Mustard
Balsamic Vinegar
Chili Powder
Cinnamon (Great sprinkled on oatmeal)
Basil
Oregano
Apple cider vinegar
Extracts (vanilla,almond etc)
Salsa

Snacks/Misc
Quest Protein Bars (Can be ordered off iherb.com for non US citizens)
Brown Rice cakes (great paired with cottage cheese as a snack)
Green tea
Psyllium Husk (Great to mix in protein shakes or on top of your cereal for extra fiber intake)
60-70% Dark Chocolate
Cacao Powder
Hummus (for a snack pair carrot sticks and hummus)
 Grapes (frozen makes an amazing snack)

Thank you, Karly, for the plethora of information you've shared with us!  This list makes grocery shopping for clean foods easy!

Below I've shared a visual of your typical daily intake of each food group.












14 comments:

  1. This is a great list! I would say add raw honey to your list of sweeteners, if you can find it! It has so many health benefits including helping with spring allergies :-) We use it for sore throats here too. Obviously, use in moderation!

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  2. This is an excellent guide! I love it!

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  3. Very cool! Thanks for sharing! Hugs from Cali! xx The Golden Girls

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