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….