Clean Vegetables:
• Any fresh vegetable
• Canned vegetables with no added salt or sauce
• Frozen vegetables with no added salt or sauce
Whole Grains
Fiber-rich grains, for example, quinoa, oats, farro, brown rice, barley or millet, are natural and contain just a single fixing. With regards to entire grain items, search for entire wheat renditions of pasta, bread and muffins. Indeed, even popcorn is an entire grain: just buy the kernels and pop them on the stove.
Clean Whole Grains:
• Single-ingredient grains: oats, quinoa, farro, brown rice,millet, barley, etc.
• Whole-wheat pizza dough
• Sprouted whole-grain bread and English muffins (no added sugar)
• Whole-wheat pasta
• Popcorn
Dairy
Always pick plain yogurt. Dairy items, for example, milk and cheese, can be used in two ways: eat them solo or utilize them as fixings in cleaner alternatives for example, mac and cheese and pizza. Picking non-dairy options, for example, almond, soy or coconut milk? Search for unsweetened assortments to stay away from included sugar.
Clean Dairy Foods:
• Milk
• Plain yogurt
• Unsweetened nondairy milks
• Cheese
Protein
Pick meats, for example, chicken thigh and breast, ground beef and sirloin. Meat offers vitamin B12, protein, and iron. You should avoid salami, sausages, bologna, and pepperoni. These are high in sodium and may contain additives. Fish and shellfish can be super-solid protein sources and many fish contain omega-3 fats. Pacific cod, tilapia and wild salmon are all great options. Eggs are an incredible option. Nuts, seeds and beans are all incredible decisions for plant-based proteins. Simply make sure to search for lower-sodium alternatives.
Clean Proteins:
• Eggs
• Dried beans
• Canned beans
• Seafood
• Unflavored nuts
• Plain nut butters (no sugar)
• Single-ingredient meats: ground beef, chicken breast, legs, etc.