Note: This article was originally written as part of our 10 Simple Ways to Simplify Your Life email series.
“A man seldom thinks with more earnestness of anything than he does of his dinner.” —Samuel Johnson
Keto. Paleo. Raw vegan. Intermittent fasting. With ever-changing diet fads and “superfoods,” it can be tough to keep straight on what’s best to be putting into our bodies.
Plus, there are countless other questions that might swirl in our mind: What’s affordable? What’s tasty? What’s healthy? What are my values? What are the unique needs of my body? And what impact does what I’m eating have on the world?
There is a special passion reserved for food shared by all people. Our circumstances, preferences, and morals are as vibrant and diverse as we are. As such, there’s no universal approach that works for everybody.
Well, other than… we all know not to eat junk. And yet, how we define what junk is even varies radically from person to person.
Is there a way to approach this entire conversation in simpler terms?
I think so.
A good starting point, I suppose, is to avoid heavily processed foods. Many foods are processed and come in packages, but “processed” generally refers to foods which have been processed with artificial ingredients and chemical preservatives. Processed foods tend to be high in sugar and sodium, both of which can be fine in small quantities, but can lead to a host of problems when eaten excessively.
Moving beyond that starting point, I have found that with just a few tools in our arsenal, we can all be better equipped to make simpler, more nutritious selections at the grocery store.
Here are 7 Steps to Simpler Nutrition:
1. Spend more time shopping in the perimeter of the grocery store. Most of the fresh fruits, vegetables, meats, cheeses, dairy, and seafood are found near the edges of the store, with packaged items tucked into the aisles.
2. Get into the habit of reading ingredients. Generally, the less ingredients a product has, the better. Here are some ingredients to avoid eating often: trans fats, excess added sugar or other sweeteners like corn syrup, artificial dyes, nitrates and nitrites found in preserved meats, artificial sweeteners, and other artificial preservatives.
3. Cut the sugary drinks. Risk of childhood obesity increases 60% with each sugary beverage consumed daily. They are also highly correlated with adult obesity and Type 2 Diabetes. Sugary drinks include sodas, sweetened coffee drinks, and even fruit juice.
4. Balance protein, fat, and carbohydrates. This one means something different to everyone, but bodies rely on the nutrients of all these categories, so it’s important not to eat too much or too little of any of these. Fiber is also essential for good health.
5. Plan occasional treats. Just like cutting back on spending, the surest way to end up hating your food routine is to forgo having any fun. Instead, make treats intentional and special. Instead of having desserts every day, have one once or twice a week. And if you’re celebrating? Live in the moment without guilt.
6. Practice meal planning: Marching to the grocery store with a list in hand and tasty meals in mind will make grocery trips efficient. Making large dishes can cut down on cooking time during the week, conserving energy. Planning meals with similar ingredients will prevent food waste (and extra spending). Avoid shopping when hungry, as you’re much more likely to make unhealthy impulse decisions. Here are some great tips to get started with meal planning.
7. Don’t fear leftovers: Leftovers are great, especially for busy families that don’t have time to cook every weeknight. If you tend to get bored with eating the same thing, try freezing extra portions in individual containers for quick meals in the future. Another tip for quicker cooking is prepping ingredients, like washing and chopping vegetables, when you bring them home from the grocery store.
It’s okay to grab something convenient or enjoy a night out from time to time, but if you find yourself leaning on these on a regular basis, it might be a good time to re-evaluate your food lifestyle.
Preparing and eating food mindfully with your family and friends helps forge deeper social bonds, too, so fire up the stove, break out an interesting recipe, and let the magic happen.
It feels excellent to put together healthy fare that is nourishing, delicious, and homemade.
I don’t have a diet plan but shopping in the perimeter of the grocery store and cutting out the sugary drinks has enhanced my health and well-being greatly.
A big help to me is having healthy snacks with me at all times. Otherwise the need for a quick/cheap bite ends up at the drive-thru or the 7-11 snack aisle. In my purse or laptop bag at all times are snacks with sone nalance of protein/fat/carbs
▪Nature Valley Protein Bars–very similar to Zone bars…less sweet I think. (There are some generic versions that are even better!) Processed, yes, but quick, satisfying, and better than fast g)food.
▪Unsalted Almonds–alone, or mixed with one or more “add-ins” a la GORP
~unsweetened shredded wheat or broken low salt tricuits.
~dried cranberries and/or choc chips.
In my car I usually have a piece of fruit for the day. A box of some sort unsweetened whole grainhigh fiber cereal stays in the car to much instead of chips etc….or if I rushed out the door w/breakfast. (Shredded wheat, bran flakes, cheerios, etc.)
Why do you need snacks? If you eat a diet with adequate fat, you only need to eat 2 times a day. Even one meal a day works for many.
People need snacks for all kinds of reasons. One being hypoglycemia or migraines. And some people may get hungry between meals. My son is a very big , tall young man who needs to adhere to the school lunch schedule and amount time given to eat. He is also very active. One or two meals for him while he is out and about, is not enough until he makes it back home in the evening. Kathy’s tips are very helpful. Each person is different. We should respect that.
Buy the best quality you can afford. Good quality food doesn’t need much added salt, fat or sugar to taste great.
Cook big portions that can be made into another meal. Brisket is fabulous sliced and served with steamed potatoes and the next day you can make tacos with the leftover slices.
If your kids are old enough to safely help with the cooking get them involved then let them take over meals if they can handle it. If they learn to make and appreciate healthy food when they are young they will usually continue to do so as they get older.
Also they may be more willing to eat foods cooked a certain way, for example I like broccoli lightly sauteed yet still crunchy and sweet potatoes with olive oil, a bit of salt and grated orange peel.
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