Eating Clean

Search diets on Google, Pinterest, Facebook or Twitter and more than likely you will pull up the term “Clean Eating”. Does this mean you currently eat foods that are dirty, foods that are going to clean from the inside out, cleaning your plate or eating foods that will give you that Orbitz gum clean?

Not exactly! Clean eating simply means an emphasis on eating foods in their natural form such as fruits and vegetables. Food that is usually clean of pesticides, hormones or additives. Lucky for you clean eating is sustainable, healthful and made easy at Cosentino’s Market.

Michelle Dudash, RD who is also a Cordon Bleu-certified chef has authored a cookbook regarding this movement titled Clean Eating for Busy Families. Michelle has graciously shared a few of her recipes from her cookbook, like Griddled Apple Cheddar Sandwiches, Jamaican Jerk Chicken, and Toasted Sesame Salmon Nuggets. Below are a few tips that will help you in your clean-eating lifestyle.

Load up on locally grown fresh fruits & vegetables. Avoid canned & processed forms such as juice. At Cosentino’s Market there is an ample variety of delicious produce that is in season as well as locally grown. Grilling season is a great time to throw some vegetables on a kabob; try grilling a peach drizzled with honey for dessert or grilled salmon placed on a fruit salsa.

Choose foods in their most whole, less processed state. The fewer ingredients on the food label the better. Look for real ingredients that aren’t loaded with preservatives. Incorporate whole grains like quinoa, buckwheat or millet over processed grains. Try Cosentino’s Market featured cereal Qi’a (pronounced Kee-ah) made with Chia, Hemp and Buckwheat to start your morning off clean.

Avoid sodas and high calorie, sugary drinks. If you are going to be eating clean then you must avoid all the added sugars. American adults consume an average 22 teaspoons of added sugars daily providing 352 calories a day when consumed in excess can add on 36 pounds per year. American teens consume a whopping 32 teaspoons of added sugar daily providing 512 calories and when consumed in excess respectively can add on 53 pounds per year. Choose water or tea for your beverages, or juice your own fruits and vegetables without adding sugars or preservatives. Frozen raspberries, strawberries or mint leaves in your water or tea provide natural sweetness to quench your thirst.

Out with the bad and in with the good fats. One of the most important aspects of clean eating is removing saturated fats from the diet and replacing with monounsaturated fats that come from avocados, nuts, seeds, canola oil, or extra virgin olive oil. Lower your saturated fat intake by opting for reduced fat versions of cheese, milks and creams. Instead of mayo try using a mashed avocado when making chicken or egg salad. When judging fat content a guide is “the fewer legs the better” starting with plant-based, fish, chicken, turkey, crab/lobster, wild game, then pork & red meats. Your Cosentino’s market meat department will be more than willing to help you identify what is the best cut of meat to reduce your saturated fat.

Article By: Rebecca McConville M.S., R.D., L.D.

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