Fit&BeautifulYou

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(Source: shakirasource)

Posted on Thursday, 31 May with 20 notes.

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leanmeanworkoutmachine:

1. Apples
1st Choice (Natural State): Apple
2nd Choice (Somewhat Processed): Applesauce
Limit (Highly Processed): Apple toaster pastry
Shopping Tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.
2. Oranges
1st Choice (Natural State): Orange
2nd Choice (Somewhat Processed): 100% orange juice
Limit (Highly Processed): Orange drink
Shopping Tip: Many fruit drinks contain high fructose corn syrup and little real juice.
3. Strawberries
1st Choice (Natural State): Fresh strawberries
2nd Choice (Somewhat Processed): Strawberry preserves
Limit (Highly Processed): Strawberry gelatin dessert
Shopping Tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.

4. Peaches
1st Choice (Natural State): Peach
2nd Choice (Somewhat Processed): Canned peaches in 100% juice
Limit (Highly Processed): Canned peaches in heavy syrup
Shopping Tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.
5. Figs
1st Choice (Natural State): Fresh figs
2nd Choice (Somewhat Processed): Fig preserves
Limit (Highly Processed): Fig sandwich cookies
Shopping Tip: Packaged fruit cookies may contain refined sugar and preservatives.
6. Pineapple
1st Choice (Natural State): Pineapple
2nd Choice (Somewhat Processed): Canned diced pineapple
Limit (Highly Processed): Pineapple cocktail cup
Shopping Tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.
7. Corn
1st Choice (Natural State): Corn on the cob
2nd Choice (Somewhat Processed): Corn tortilla chips
Limit (Highly Processed): Cornflakes
Shopping Tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt — and eat in moderation.
8. Spinach
1st Choice (Natural State): Spinach
2nd Choice (Somewhat Processed): Bagged prewashed spinach
Limit (Highly Processed): Frozen creamed spinach
Shopping Tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.
9. Garlic
1st Choice (Natural State): Garlic
2nd Choice (Somewhat Processed): Jarred minced garlic
Limit (Highly Processed): Bottled garlic marinade
Shopping Tip: Minced fresh garlic is cheaper and more flavorful than jarred.
10. Carrots
1st Choice (Natural State): Carrots
2nd Choice (Somewhat Processed): Baby carrots
Limit (Highly Processed): Frozen honey-glazed carrots
Shopping Tip: Baby carrots are healthy but more expensive than regular-size loose carrots.
11. Soup
1st Choice (Natural State): Soup from scratch
2nd Choice (Somewhat Processed): Canned soup
Limit (Highly Processed): Dehydrated soup mix
Shopping Tip: Homemade soup often has less sodium and more flavor than canned.
12. Ham
1st Choice (Natural State): Heritage ham
2nd Choice (Somewhat Processed): Deli ham
Limit (Highly Processed): Packaged deli bologna
Shopping Tip: Heritage varieties of pork are much less likely to contain hormones than factory meat
13. Turkey
1st Choice (Natural State): Whole turkey
2nd Choice (Somewhat Processed): Deli turkey
Limit (Highly Processed): Store-bought turkey meatballs
Shopping Tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.
14. Beef
1st Choice (Natural State): Grass-fed beef
2nd Choice (Somewhat Processed): Grain-fed beef
Limit (Highly Processed): Frozen beef patties
Shopping Tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.
15. Chicken
1st Choice (Natural State): Fresh chicken breasts
2nd Choice (Somewhat Processed): Deli sliced chicken
Limit (Highly Processed): Chicken nuggets
Shopping Tip: Chicken nuggets contain very little real chicken.
16. Eggs
1st Choice (Natural State): Pasture-raised eggs
2nd Choice (Somewhat Processed): Omega-3-fortified eggs
Limit (Highly Processed): Egg beaters
Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.
17. Cream
1st Choice (Natural State): Cream
2nd Choice (Somewhat Processed): Fat-free half cream / half milk
Limit (Highly Processed): Flavored dairy creamer
Shopping Tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.

18. Yogurt
1st Choice (Natural State): Plain yogurt
2nd Choice (Somewhat Processed): Flavored yogurt
Limit (Highly Processed): Flavored yogurt drink
Shopping Tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.
19. Bread
1st Choice (Natural State): Whole grain bread
2nd Choice (Somewhat Processed): Wheat bread
Limit (Highly Processed): Fortified white bread
Shopping Tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.
20. Pasta
1st Choice (Natural State): Dried whole wheat pasta
2nd Choice (Somewhat Processed): Dried white pasta
Limit (Highly Processed): Instant noodles
Shopping Tip: Whole grain pasta is higher in antioxidants than white or instant noodles.
21. Rice
1st Choice (Natural State): Brown rice
2nd Choice (Somewhat Processed): White rice
Limit (Highly Processed): Flavored instant rice
Shopping Tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.
22. Nuts
1st Choice (Natural State): Peanuts
2nd Choice (Somewhat Processed): Natural peanut butter
Limit (Highly Processed): Processed peanut butter
Shopping Tip: Natural peanut butter should contain only peanuts and a dash of salt.
23. Soy
1st Choice (Natural State): Fresh edamame (whole soybeans)
2nd Choice (Somewhat Processed): Tofu
Limit (Highly Processed): Frozen veggie burgers (containing soy ingredients)
Shopping Tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.