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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
info@rawfunctionalnutrition.com

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