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6 Simple, Clean Eating Food Swaps You Can Try Today

April 24, 2019

Image: Pond5 We have all heard it: “oh, just eat clean!” But what is clean eating? Clean eating is a way of eating that encourages unprocessed, wholesome foods like fruits and vegetables, whole grains, legumes, and lean meats; and avoids processed foods that are packed with chemicals, preservatives, sugar, and fat. It is simpler than it seems, so here I provide a few helpful swaps you can easily incorporate in your daily diet to increase wholesome foods consumption. This is beneficial because wholesome “clean” foods like the ones mentioned above are usually high in fiber, antioxidants, good fats, and protein: the type of nutrients that your body knows how to utilize to perform all its amazing mechanisms.

6 Simple, Clean Eating Food Swaps:

Homemade Cooked Spaghetti Squash Pasta Image: Pond5 - Spaghetti Squash

1. Swap croutons for walnuts

You can use this as a topping on salads. Walnuts are technically a seed and are high in Omega 3 fatty acids (which ease inflammation), antioxidants, protein, and fiber.

2. Swap condiments for spices

Condiments like ketchup have added sugar and chemicals to prolong shelf life. Use spices like turmeric, black and white pepper, cayenne pepper, oregano, nutmeg, rosemary, etc. They are chemical and calorie free, provide great health benefits like antioxidant properties, and add great flavor to your meals.

3. Swap pasta for spaghetti squash

This is a great way to add extra servings of vegetables to any meal. It also adds fiber, vitamins, and minerals, not to mention it is lower in calories than regular pasta.

4. Swap sugar for applesauce

If you like to bake you are going to love this: using unsweetened applesauce as a substitute for sugar will save you calories and will add fiber to any baked dish while keeping it moist and delicious.

5. Swap breadcrumbs for rolled oats

If you like breaded chicken breast or eggplant Parmesan, next time skip the breadcrumbs and use some rolled oats instead! You will still enjoy that crunchiness while adding extra fiber that is so beneficial to your body.

6. Swap juice for fresh fruits

Juices are packed with added sugars and other chemicals. You are better off adding fresh fruit into a smoothie or just eating the fruit by itself. Fruit has a lot less calories than juice and it also provides fiber, antioxidants and some protein, too. It doesn’t look too hard, does it? Next time you are at the store, remember these easy swaps and start eating cleaner, healthier foods that are closer to the Earth.


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