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making your favorites like ketchup, salad dressing, peanut butter,
and barbecue sauce.

Party of !Two, Four, or More: Most of the recipes in the book
serve four people. If you are a couple starting the meal plan, the reci-
pes easily can be divided in half. Or, if your family is larger than four,
the recipes can simply be doubled. You’ll also find helpful freezing
and storage tips for leftovers.

Reading Food Labels

The easiest way to follow a clean diet is to buy
ingredients that don’t require a label—apples
or oranges, for example. But let’s be honest.
Every now and again you’ll get a craving for a
food item and it is not time efcient to make
your own. There are some great, healthy
options in the center aisles of the grocery
store like whole grains that you’ll want to
include. You just have to read the labels.
Here is a typical Nutrition Facts food
label (see figure, right).
Check the serving size first. Sometimes
serving sizes are much less than what some-
one would typically eat. If you intend to eat
two servings, be sure to multiply each of the
calories, fat, sodium, and so on, by two.
A category to pay particular close attention to is the fat cate-
gory, which includes total fat, saturated fat, and trans fat. You’ll
want to limit excess fat in your diet, and when you fill your meals
with vegetables and fruits, that will become easier. As mentioned
earlier, monounsaturated and polyunsaturated fats are actually
good for you. Look out for saturated fats and trans fats that raise bad
cholesterol. Saturated fats (from animal products) should be con-
sumed in small amounts. Trans fats should be avoided completely:
They are commercially processed fats designed to increase shelf
life and make liquid vegetable oils solid at room temperature.

Preparing to Eat Clean 39