What is clean eating? 信息图表

So you want to eat clean?

With so much conflicting information out there, how do you know what healthy eating really looks like? Let’s clear up some of the myths about "eating clean." 

What does healthy eating look like?

多吃:¹

神话: Only fresh fruits and vegetables are healthy.
事实: A healthy diet can include fresh, frozen, canned and dried produce.

神话: All processed foods are bad.
事实: Most foods you see at the grocery store have been processed in some way. Processed foods that don’t have a lot of added sugar or sodium can be a part of a healthy diet. Think: baby carrots, whole grain bread, plain yogurt, or chopped nuts!

健康饮食 Tips:

• Select canned and frozen fruit and vegetables without salty sauces or sugary syrups.
• Drain and rinse canned products to get rid of some of the additives like salt and sugar.

Include these foods:³

• Low-fat and non-fat dairy
• 去皮的家禽
• 鱼
• 豆类
• Nontropical vegetable oils
• 坚果和种子

神话: All foods labeled “natural” are good for you.
事实: When it comes to food packaging, there is no official definition for the term “natural.”⁴

神话: If I recognize the ingredients on the label, I have nothing to worry about.
事实: Even if you recognize the ingredients, the food may still have too much sodium, 添加糖, 还有不健康的脂肪.

健康饮食 Tips:

• Prepare food at home to control what is added.
• Bring out the natural flavors in foods by using healthier cooking methods like grilling, 炖, 烤, 灼热的, 和煎炒.
• Add flavor with delicious herbs, 香料, black pepper and citrus juices instead of sugar, salt 还有不健康的脂肪.

Watch for and limit:⁵

• 钠盐/
• 含糖饮料
• 糖果
• Fatty or processed meats – choose lean or extra-lean meats instead

神话: I should avoid the middle aisles of the grocery store.
事实: There are many foods throughout the grocery store that can be part of a healthy eating pattern.

健康饮食 Tips:

• Compare food labels and choose nutritious foods with the lowest amounts of sodium.
• Be aware of portion and serving sizes and total calories eaten.

Want more control over the foods you buy at the grocery store and eat at restaurants?

Join our movement to tell the food industry you want healthier ingredients. 你的声音很重要! Take action at slntw.net/sodium.

Download a PDF of this infographic.

^[1] Van Horn, Linda, Jo Ann S. 劳伦斯·卡森. 阿佩尔，劳拉·E. Burke, Christina Economos, Wahida Karmally, Kristie Lancaster, Alice H. Lichtenstein, Rachel K. 兰德尔·约翰逊. Thomas, Miriam Vos, Judith Wylie-Rosett and Penny Kris-Etherton. Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association(link opens in new window). 循环. 2016圆.0000000000000462, originally published October 27, 2016.

^[2] Van Horn, Linda, Jo Ann S. 劳伦斯·卡森. 阿佩尔，劳拉·E. Burke, Christina Economos, Wahida Karmally, Kristie Lancaster, Alice H. Lichtenstein, Rachel K. 兰德尔·约翰逊. Thomas, Miriam Vos, Judith Wylie-Rosett and Penny Kris-Etherton. Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association(link opens in new window). 循环. 2016; CIR.0000000000000462, originally published October 27, 2016.

^[3] Van Horn, Linda, Jo Ann S. 劳伦斯·卡森. 阿佩尔，劳拉·E. Burke, Christina Economos, Wahida Karmally, Kristie Lancaster, Alice H. Lichtenstein, Rachel K. 兰德尔·约翰逊. Thomas, Miriam Vos, Judith Wylie-Rosett and Penny Kris-Etherton. Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association(link opens in new window). 循环. 2016; CIR.0000000000000462 originally published October 27, 2016.

^[4] FDA: Use of the Term Natural on Food Labeling

[5] Van Horn, Linda, Jo Ann S. 劳伦斯·卡森. 阿佩尔，劳拉·E. Burke, Christina Economos, Wahida Karmally, Kristie Lancaster, Alice H. Lichtenstein, Rachel K. 兰德尔·约翰逊. Thomas, Miriam Vos, Judith Wylie-Rosett and Penny Kris-Etherton.Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association(link opens in new window). 循环. 2016; CIR.0000000000000462, originally published October 27, 2016.