Clean Swaps

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

‪(910) 541-3540


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