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With vitamins and minerals, you’ll want to get the highest per-
centage of your daily allowance as possible. Look for fiber content:
Foods high in fiber also help keep you full longer.
Generally, remember to check the food labels to make sure you
know what you are putting in your body. If a recipe calls for 100
percent whole-wheat pasta, check the label and make sure there
are not unclean ingredients like enriched flour. Sugar, used as a
preservative, is another ingredient that sneaks its way into foods.
Sucrose, fructose, glucose, high-fructose corn syrup, and dextrose
are all sugar. Sodium is salt. Packaged and canned foods often con-
tain large amounts of sodium for flavor.

Shopping Tips

One of the biggest concerns with beginning a clean eating plan is
the cost of fresh fruits and vegetables and the time it takes to go to
the store. With a little planning and smart shopping, however, this
lifestyle doesn’t break the bank or take up all your free time.

Shop the perimeter of the grocery store. The outer rim of the
grocery store is where most of your clean eating foods are shelved:
fresh produce, lean meats, and dairy. This is also where you won’t
find many labels, so you can grab your ingredients quickly, and
search Nutritional Facts in the center aisles.

Buy produce in season. Not only does produce taste better when
it’s in season, it’s also usually cheaper. Seasonal produce also prob-
ably hasn’t traveled across the country or across the ocean to get to
your grocery store. When in doubt, turn to page 316 for a list of when
specific fruits and vegetables are at their peak.
Shop at your local farmers’ market. Your local farmers’ market
is the perfect way to stock up on the freshest produce. You know
it’s from your area and it was probably picked just that morning.
Not only are you helping your family eat healthily, but you’re also
helping promote local farming practices. Another benefit is you can
talk directly to the farmer to learn more about the specifics of the
produce and make sure it is organic (or if it’s one of the Clean 15).

40 28 Days of Clean Eating