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.
Thank you for this!
Thank you . Like #2, 6 & 7 Many good points to reiterate how eating three meals per day would keep our digestive system in good function. Getting probiotic in fact can only damage the flora inside.
Oh my gosh – no ads on your page! I can actually read the entire article without being bombarded by constant ads! Thanks for that alone.
I am a registered nurse and a 5-year diabetic. I had to learn all of these behaviors to get control of my out of control blood glucose. That said, these are all great suggestions. The only thing I would add is a exercise. As little as a 30 minute walk each day will assist your dietary changes in weight loss but also help promote good digestion, provide stress relief, and increase a general feeling of well-being. Thanks!
Peggy – no problem about this site. It is a great tool for tracking your progresses – sport, money, diet meal plan, I just find it amazing. You are RIGHT, 30 minutes exercise is all that takes, but I believe it is only enough to start up. This is how long it takes to burn the fat slowly then, you would have to put up with 15 mins more for conditioning. You can’t go wrong this way. Great tool for less headache to figure things out :D
Hello Joshua. Thanks for this wonderful article. I love your ideas for simplifying our life, it is so freeing, and giving hope and change for better rather than burdening ourselves with “emptying” stuffs. Allowing us to pursue deeper meaning in life and being healthier! Thanks.
Great article as usual, Joshua. I recently turned to local grocery to buy my fresh vegetables instead of consuming them from frozen – as it has been a trendy thing to do nowadays – where the microwave use is such a convenience. Eating fresh vegetable has made a big difference on my bill and in my cooking. I recently heard on the TV about the beef, and meat from the organic market to have eboli and bacteria. I don’t necessarily eat organic – just when I can do it within my own budget. It is more in the portion and how often I eat in a day. With time, i have learned to eat less but often in a day, that’s my way of being a minimalistic eater :0} and cutting back on snacks!!!
Yes, you are correct. We are exposed to “delicious danger” 100 x’s a day, or more. Fast food, sugars, etc…. we know the danger. We ignore the danger…. you see it in the “ass” ahead of you in every place you go….. our youth do not have a chance….. we need more folks like you reminding us the danger of our “horrible dietary society”, the money is in the pharmacy’s, Dr’s office, & hospital, don’t stop trying to be healthy, once you get sick and die, it’s really to late….
I like to think about how people ate before factories and refridgeration. Like Biblical people. They sprouted their grains before they made bread…I imagine they ate up the entire animal in a short period of time, (probably shared with other families), they ate veggies or fruits in season, or dried them. They fermented juices, and veggies. They ate lots of olive oil. I wish people came together for work and meals like they use to. People today isolate themselves because of modern time contraints and habits of modern day living.
Good article as always. I would personally put in a disclaimer that if your health or doctor warrants otherwise, you need to go with that. Seems anymore folks would rather argue about what is right and wrong (with them being the standard to go by), instead of just reading and then moving on, or as the saying goes, “eat the banana and toss the peel.” Thank you for your articles!
I really love following you… but please stay in your lane.
I agree! I live by all of these rules. ?
#4 is quite false. I’d never tell anyone else what to eat, but many people who tend toward loving minimalism are loving the simplicity of a meat-only diet. I’ve never been healthier and my meal prep has never been easier. And since I source beef locally, it’s simple logistics wise as well.
Number 4 is right in that the human body does require protein, fats and carbohydrates for good metabolism. If you can thrive on just meat, you are very lucky. However the planet could not sustain the current human population if everyone followed your example, as we would need to clear even more lands. The clearance of millions of acres of forrest world-wide, over the last hundred years, for the raising of beef cattle has been a contributing factor for global warming.
Absolutely right, MyHomeEarth, and very well put!
So true, take a look at the video of Smithfield Farms pig operation
if you have any doubts. And it was sold to China a few years back.
It’s not being moved to China, so are “reeking the benefits” of the
operation here! Just an example!
Be aware, eating meat, red meat especially increases the risk of many serious health problems including bowel cancer and heart disease.
Excellent
I think it’s better to shop Farmers Markets when in season then the perimeter of the grocery store. I also like to get my fish at a fish store & my meat at my local butcher.
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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.
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.
What do you eat?
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.