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Tips for Clean Eating: Packaged Foods

If you’re trying to eat clean, you’re probably also steering clear of prepacked foods. The truth is there are some packaged foods that can be a part of a clean eating regimen; you just need to know what to look for! These foods can be a convenient shortcut for you to prepare clean and healthy meals for you and your family. Just abide by a few basic rules and understand what you’re looking for and you should be good to go!

The Rules

A quick way to understand if a packaged food can be a part of your clean eating plan, you should look at four things:

  • Ingredients – If you recognize most or all of the ingredients on the package, then it’s probably good.
  • Organic – Organic foods are normally free of additives, pesticides, and usually made from non-GMO products, but make sure it ticks all those boxes.
  • Sugar – Make sure what you’re buying has less than 15 grams per serving of sugar and that it doesn’t have that many added sugars.
  • Salt – Any snack you buy should have less than 250 milligrams of sodium per serving, meals less than 600 milligrams.


Any packaged fruits should be scrutinized for added sugars. But a good bet is going to be no sugar added frozen fruit. In fact, depending on the time of year, frozen fruit can actually be more nutritious than its fresh counterpart. That’s because frozen foods are picked at their peak ripeness and then flash frozen, so they don’t lose any of the good stuff during transport. So, it’s normally OK to go with frozen fruit.


Spinach is a great green, loaded with fiber and important vitamins and minerals. But buying spinach that isn’t fresh can reduce these health benefits. Canned spinach only adds sodium and reduced the taste. Frozen spinach is OK, but it has less Vitamin C than fresh. You should opt for a bag of ready-to-eat spinach if you can’t find a fresh bunch.


Salmon is a great superfood that is the cornerstone of many healthy eating plans. It has all kind of good-for-you fats and vitamins, not to mention it’s a great source of lean protein. But if you want to avoid salmon that may be full of antibiotics and pollutants, then you need to go wild. If you can’t go wild, then opt for canned salmon.

Eating clean can be convenient if you know what to do!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Glenview, Ill.


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