SO often, people ask me to “read the ingredient list” and tell them if it’s “ok to eat.” Occasionally, I am pleasantly surprised by the “clean” ingredient list, (since healthy foods are becoming more available), but the majority of the time I have to delicately point out and explain the less-than-ideal ingredients in the given item.
The bottom-line answer? Just eat REAL food! That’s what humans have done for countless generations, without wondering if what they were eating was healthy!!
What do I mean by REAL food? Try to pick foods without an ingredient list (or the smallest list) as often as possible.
For example, instead of boxed breakfast cereal which has processed grains, sugar, preservatives, and flavorings, opt for whole grain oats, and top it with naturally-sweet berries, nutty almonds, a splash of honey and a sprinkle of flaxseed. This option is not only cheaper, it will also keep you full longer and give you more unprocessed, whole food nutrients!
Take Cheerios – they are considered a “healthy” breakfast option, but personally I do not eat them. They are a processed form of oats. (I do snack on the 365 brand of organic Morning O’s which do not have modified corn starch, flavors, or preservatives), BUT my go-to breakfast is whole grain oats, topped with cinnamon, flaxseed, fruit, nuts, and sometimes a drizzle of raw honey.
Other whole, unprocessed foods that are also nutritional powerhouses and pretty simple to prepare? EGGS! Bananas! Veggies! Avocados!
At lunch, I try to make the base of my meal from whole foods.
For example, I always have cooked grains (quinoa, millet, rice), lettuce (arugula, mixed greens), nuts (almonds, walnuts, toasted cashews, pumpkin seeds), protein (canned salmon, tuna, sardines, chicken) and olive oil on hand to toss together into a nourishing and super quick dish. Along with whole fruit (orange, apple, grapes, berries), you will have the energy and focus to tackle the rest of the day!
Here was yesterday’s lunch! Arugula, millet, sardines, goat cheese, and Basil olive oil (from the Crescent Olive, of course :p ). Ready in 5 minutes or less! Today, I had a salad of mixed greens, canned salmon, carrots, feta cheese, parsley, and Tuscan Herb olive oil – equally quick and delicious.
These options avoid store-bought salad dressings (which can have more than 20 ingredients including inflammatory oils, sugar, and flavor enhancers), as well as store-bought croutons.
What’s for dinner?
Most households will opt for the quickest and simplest option amidst a busy schedule. That easy option doesn’t need to involve processed meals or fast food. Baked potatoes or sweet potatoes, frozen veggies (peas & carrots, broccoli, mashed cauliflower) are all super simple options that are consumed in their whole, unprocessed form. Pair that with a piece of meat or fish or go meatless with a bean dish (lots of healthy crock pot recipes!) or a hearty homemade soup for a satisfying way to end your day!
Other labels to watch out for:
What’s your whole food resolution?
Try swapping one item in your grocery cart with a whole food alternative! It could be trying plain yogurt, trying a new grain such as millet or quinoa, or snacking on oranges and almonds. Once you’ve mastered these, consider making your own cookies, muffins, and granola bars from whole food ingredients! No one said healthy food has to be boring 😉
Disclaimer: I wrote this blog post while tending to a fussy and cranky 1-month old. Please contact me with any questions or clarifications!
