Eating healthy is made out to be this insurmountable feat of deprivation, counting everything…..carbs, sugar, number of times you think about eating that donut, spending massive amounts of money, and ciphering through misleading labels. All of these factors, plus outside voices of those Instagramming and shouting about the latest greatest new fad diet, are the reasons it’s so tricky. Don’t get me wrong, changing habits is a beast all in itself. When you’re used to eating a certain way, your body is used to you eating a certain way. Getting through the cravings and de-tox is not fun, but we’ll save that for another post.
Food companies are allowed to throw all sorts of terms at you pretty much loosey goosey: all natural, whole grain, low-sugar, natural flavorings. You’ll find these misleading phrases stamped all over packaged food. The problem is, there is really no one governing the use of these terms. All-natural means absolutely nothing. Low-sugar basically means shoved full of artificial sugars, which usually are far worse than the actual version. Natural flavorings is extremely vague and can still blanket a whole myriad of random ingredients. Now, non-GMO and USDA Certified Organic are mandated. These are areas you can count on, but don’t assume that just because something is organic it’s good for you. Food companies are very smart. They realize organic has a following and can be sold at higher prices. However, an organic cookie with twelve types of organic sweeteners and dyes does not a healthy choice make.
If you’re serious about getting the toxins out of your pantry and fridge, the one place you can count on to steer you in the right direction every time is the list of ingredients. By law, companies must list everything in the product in this section of the packaging. Now, you still will find blanket terms like “spices”, “artificial flavors” or its slightly better counterpart: “natural flavors” which stands for flavors that are animal or plant derived, but you’re still left in the dark as far as the specifics*.
As a great starting point, if it’s too vague (ala “natural flavors), you cannot pronounce the ingredient, or it’s something you couldn’t possibly have in your pantry or fridge at home, don’t eat it. Or, even better, research what exactly the mystery ingredient is and make your own decision about whether it should enter your temple…..sounds dirtier than I intended. Another fun fact, the ingredients are listed in a certain order. The first one is found in the largest amount in the item, then proceeds down the list to the smallest amount. You will probably be pretty surprised at how many versions of sugar and artificial sweeteners can be found in packaged foods: aspartame, corn syrup, barley malt, brown rice syrup, cane juice, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, polydextrose, sucrose, turbinado sugar are just some of the now 40+ words that stand for “sweetener” put into our foods. ** You may also be surprised in the categories of food these sugars turn up in. Bread, condiments, “healthy” granola bars, packaged oatmeal, yogurt, on and on. As far as when you know you want a dessert, looking at the ingredients may inspire you to dust off your old mixer and spatula. Homemade is best. Homemade contains real ingredients. Is it “healthy”, not really. Is it better than the grocery store cake with 200 words you can’t pronounce? 100%.
Even with things that should be simple, like canned vegetables and fruits, you need to check the ingredients. Make sure it’s truly the veggie you’re seeking and not additional preservatives and additives. I run into this with the girls with packaged fruit. Spoiler alert: fruit is naturally sweet. Mind-blowing, right? So, you don’t need extra sugar added to it. Look out for this specifically with apple sauce and the small little cups o’ fruit. P.S….peanut butter doesn’t need sugar either. It’s still yummy with just peanuts and salt. Give it the old college try and judge for yourself.
So, you’re thinking, great. Now I have to spend an entire afternoon wandering the grocery store only to find I must give up all my favorite comfort foods, or the kids’ go-tos. Here’s the thing, if eating healthy was the easiest thing in the world, our society would look a whooole lot different shape-wise. You have to commit. You have to want to change and be willing to make a few sacrifices on the way. You have to spend time learning about your food. Your great grandmother would likely find our grocery store aisles akin to a wonderland full of mysterious options she’s never seen and probably can’t identify. That’s not food. Food was given to us from God as a way to stay alive and if we’re lucky, look and feel awesome along the journey. We’re supposed to be nurturing our bodies, not killing ourselves one craving at a time. Food can either improve your quality of life, or cause decline. You have all the power.
Now, want to hear a bit of good news? There is an entire section of the grocery store with no ingredient lists at all. A mecca where you can throw things into the cart at your heart’s desire: Produce! That amazing section that they put right at the front of the store. These are whole foods that fuel your body, help you lose weight, and feel damn great along the way. Yes, we need carbs and protein. Yes, the majority of us are carnivores. However even the meat section can trip you up if you’re not careful. Carbs are just a loaded topic for another post. But whole fruits and vegetables will never steer you wrong. Buy them all, try new cooking methods, start a new Pinterest board just for new recipe ideas. Whatever motivates you. Tip: almost all veggies taste better roasted in the oven with some olive oil, salt, and pepper, versus having the life boiled out of them on the stovetop. So try this before you say “I don’t like broccoli.” No one likes boiled broccoli. Trust me. Try an eating method called “crowding out”. It’s where you don’t deprive yourself from meat or other things, but you simply eat a ton of fruits and veggies, so you have less room for the other items. It may change the way the standard “American” plate looks, but you’ll be headed in the right direction I promise.
Helpful items and resources:
- Eating whole foods isn’t tricky, but finding reliable recipe options can be. I love this book!! She also has tons of recipes on her website. This is what got me started into the world of non-processed foods.
- If you’re interested in what’s in your food, but want to ease your way into change, I recommend this book. It’s a super easy-read and offers simple swaps that head you into the right direction. It was my gateway read.
- This is the bread that I buy for myself (another great option) and this for the girls. It is pricey compared to what you may be used to, but just do a quick scan of the ingredients to learn why it’s worth it. You can also make your own for much less! It’s honestly so fun and the machine makes it fool-proof.
- When it comes to homemade baked goods, this is an investment you won’t regret. I use mine every time I bake and for an assortment of other kitchen duties.
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*Natural Flavors: Natural Flavors: Should You Eat Them? (healthline.com)
**Sugar: Sweeteners 101 (100daysofrealfood.com)
