When making big changes in your life it can seem overwhelming at times, especially something likemaking the change to clean eating. A total overhaul all at once can be tough, so start out small, like making substitutions on current foods that you eat.
Here is a list of clean substitutions for common foods:
Get Rid of It ------------------------------------------------> Switch To
Ground Beef Ground chicken, turkey, bison, buffalo
Pastry, cake, cookies, candy Fresh fruit; non-fat unsweetened yogurts
Eggs Egg whites
Chicken wings, ribs, hot dogs Turkey or chicken breast
Whole milk, cream, half and half Skim milk, soy milk, almond milk
Cheese; cheese products Low fat cheese, cottage cheese, goat cheese
Full-fat yogurt; sweetened yogurts Low or non-fat yogurt; unsweetened yogurt
Cream soups, chowders, gravy Clear soups, broth based soups, broth
Chips, nachos, crackers Unsalted nuts; unsalted air popped popcorn
Processed deli meats Sliced chicken or turkey breast
Breads Flat bread, pita, wrap, Ezekiel bread
Sugar loaded cereals Muesli, whole grains,shredded wheat
Cooking oils, lard, butter Non-fat cooking sprays, unsaturated oils
Dressings Lemon juice, balsamic vinegar
White rice Brown, black or mahogany rice.
Again, you can always start off small and start incorporating these into your life a few at a time.
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