trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and heart-healthy omega-3 fatty acids. Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too. Seafood also provides the most vitamin B12 and vitamin D.
Limit your sodium. Eating less food from a box, bag, can, or package will reduce your sodium intake considerably. If you choose to use salt opt for sea salt or kosher salt—teaspoon for teaspoon they have less sodium compared to table salt. Boost flavor with coconut, curries, fresh lemon, garlic, herbs, onions, and peppers.
Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.
Eat sweets less often. Clean eating does not mean you have to forgo dessert. Make cakes, cookies, and pies from scratch with wholesome ingredients and limit to once a week or at a special meal.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully