- Read the ingredients label before buying anything. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you may want to reconsider before buying.
- Increase your consumption of whole foods especially vegetables and fruits. This will help to displace the processed foods in your diet, and will actually make your food selections in general very simple. No more counting calories, fat grams, or carbs when your only concern is selecting whole foods that are more a product of nature than a product of industry.
- Buy your bread from a local bakery. White flour and sugar are hidden in a lot of breads that claim to be good for you and made from whole grains. If this is not an option I highly recommend the brand The Good Life Ezekiel bread. It can be found in your freezer section.
- Select Whole Grain - pastas, cereals, rice, and crackers. And don’t just believe the health claims on the outside of the box. Read the ingredients to make sure the product is truly made with only 100% whole grains, not a combination of whole grains and refined grains which is unfortunately how a lot of “whole grain” products are made. The white flour or other refined grain alternative is simply high in calories and low in nutrition.
- Avoid store-bought products containing high-fructose corn syrup and those “that have some form of sugar (or sweetener) listed among the top three ingredients”
- Don’t order off the kids’ menu. The next time your family is out to dinner try to avoid the kids menu. Those selections are most often things like pre-made chicken nuggets, fries, and pasta made with white flour, among other things. Instead try assembling some sort of side item plate (like baked potatoes and whatever else your kid will tolerate) and/or try sharing some of your meal.
- Visit your local farmers’ market the next time you need to restock your fridge. You find food that is in season, which is usually when it is most nutritious. You will also find a selection of pesticide-free produce and properly feed meat products.
- Eat all the “junk food” you want as long as you cook it yourself. If you had to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Only eating “junk food” such as cakes, sweets, and fried foods as often as you are willing to make them yourself will automatically ensure the frequency is appropriate.