Tips and Tricks

When buying products at the supermarket, the food will be considered ‘clean’ if the nutritional values fall into the catergories below:

This example is per 100g of food:

  • Carbs:   less than 20g
  • Sugar:  less than 10g
  • Fat: less than 10g
  • Saturated Fat:  less than 3.3g
  • Dietary Fibre:  less than 3g
  • Sodium: less than 120mg

Maximum serving sizes of staple ingredients (per day):

  • Almonds: 10
  • Avocado: 1/4 – 1/2
  • Cottage cheese: 100g
  • Unlimited egg whites
  • Egg yolks: 2
  • Fruit: 1 piece
  • Oats: half cup
  • Peanut butter: 1-2 tbsp
  • Rye bread: 1-2 slices
  • Yoghurt: 200g

 

Example of a healthy shopping list

Here’s an example of a shopping list with everything a clean eater needs to consider when visiting their local supermarket!!! Tip: shop around the outside of the supermarket. All the isles tend to be full of fatty, processed goodies that we need to steer clear from!

VEGETABLES:

  • Asparagus
  • Avocado
  • Beans
  • Beetroot
  • Broccoli
  • Cauliflower
  • Celery
  • Garlic
  • Mushrooms
  • Onions
  • Spinach / Baby Spinach
  • Spring Onions
  • Zucchini

VEGETABLES IN MODERATION (as they are higher in natural sugar):

  • Capsicum
  • Carrot
  • Chilli
  • Corn
  • Cucumber
  • Lettuce
  • Peas
  • Squash
  • Sweet Potato
  • Tomatoes

FRUIT (fresh):

  • Acai berries
  • Green apples
  • Bananas
  • Blueberries
  • Grapefruit
  • Lemons
  • Raspberries
  • Strawberries

SPICES:

  • Baking Powder
  • Basil
  • Bay Leaves
  • Bi-Carb Soda
  • Chilli Powder
  • Coriander
  • Cumin
  • Garam Marsala
  • Ginger
  • Ground Cinnamon
  • Ground Pepper
  • Moroccan Spice
  • Oregano
  • Paprika
  • Rosemary
  • Sesame Seeds
  • Thyme
  • Turmeric

BREAD SUBSTITUTES:

  • Ryvita crackers
  • Rye Bread (Burgen)
  • Rye Mountain Bread Wraps

MEAT:

  • Chicken breast
  • Kangaroo
  • Kanga bangas
  • Lean turkey mince
  • Lean chicken mince
  • Prawns
  • Salmon
  • Tuna
  • White fish

DAIRY & EGGS:

  • Almond Milk (unsweetened)
  • Cottage Cheese (low fat)
  • Eggs (or Frozen Egg Whites)
  • Greek &/or Natural Yoghurt, Full Fat

NUTS, SEEDS, SNACKS & CEREALS:

  • Almonds, unsalted
  • Almond Meal
  • Brazil Nuts
  • Chia Seeds
  • Coconut
  • Flaxseeds
  • LSA Mix  (crushed Linseed/Soy/Almond)
  • Natural Peanut Butter  (Macro = WW, Sanitarium = Coles)
  • Natvia / Stevia / Xylitol  (natural sweeteners)
  • Oatmeal / Rolled Oats   (not Quick Oats)
  • Organic Cocoa
  • Physilium Husks
  • Quinoa     (seed/grain, rice substitute)
  • Vanilla Essence
  • Walnuts

OILS:

  • Avocado Oil
  • Coconut Oil
  • Macadamia Nut Oil
  • Olive Oil   (only if not heated)
  • Sesame Oil

OTHER:

  • Baby Corn
  • Chicken/Vegetable Stock, Low Sodium
  • Chickpeas
  • Tomato Paste (no added salt)

DRINKS

  • Green tea
  • Soda water
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