Clean Swaps
AUTHOR: Maggie King MS, CNS, LN
When it comes to food, it is important to understand nutrition labels in order to purchase the cleanest, healthiest versions. Here are some clean swaps to make on the most common purchases:
- Milk
- Conventional Grass-fed (Maple Hill; Organic Valley)
- Milk Alternatives
- Oatly / Blue Diamond Elmhurst, Malk
- Bread
- White or whole wheat Sourdough bread, Ezekiel, Dave’s Killer Whole Grain
- Gluten-free Bread
- Udi’s, Canyon Bakery Young Kobras, Food For Life – Sprouted Flax
- Protein Powders
- Orgain, Equate, Pure Protein SunWarrior, Garden of life, Manitoba Harvest, NAKED
- Nut Butters
- Jiffy, Justin’s Maranatha, Greenwise, Teddie
- Water
- Plastic bottle Mountain Valley Spring Water, Box water
- Oils
- Canola EVOO (California),
- Vegetable Coconut (Spectrum, Nutiva)
- Grapeseed Avocado (Chosen)
- Butter (Kerry gold) or Ghee (4th & Heart)
- Yogurt
- Flavored or any extras Plain Greek yogurt (preferably organic)
- Activia, Dannon Siggis, Maple Hill, Stonyfield
- Plant-based Yogurt
- Kite Hill, So Delicious Cocoyo, CocoJune, Lava, Siggis (okay option)
- Pasta
- Barilla, Muellers Bionature
- Gluten-free Pasta
- Barilla, Banza Jovial, Tolerant
- Tortillas
- Flour, corn Cassava (Siete)
- Mayo
- Hellman’s, Duke Avocado Mayo (Primal)
- Ketchup
- Heinz, Hunts Primal, Good
- Soy Sauce
- Kikkoman Coconut Aminos
- Coffee Creamers
- Coffee Mate Grassfed half / half (organic valley)
- International Delight LAIRD superfood unsweet
- Bars
- Quest, Luna, ONE Thunderbird, Bearded Bros, Ohi, Patter Bar
- Kid Snacks
- Chips Wholly Guacamole with carrot sticks
- Pirate booty Lesser Evil popcorn or veggie sticks
- Fruit rolls ups Bear fruit rolls, That’s It bars
Want more information? Or want to chat? Contact me!!
Maggie King MS, CNS, LN
RAW Functional Nutrition
www.rawfunctionalnutrition.com
[email protected]
