It’s no secret that many of today’s common health problems as well as rising health care costs can be chalked up to poor diet. Many of the foods that we don’t give a second thought to eating didn’t even exist 100 years ago. Partially hydrogenated oils, trans fats, extremely high levels of salts and sugars, and widespread use of artificial chemicals and colorings in our food and its production are just some of the culprits. So how does one navigate all the fad diets and advice when it comes to healthy eating? One good rule of thumb is to simplify your diet by getting back to the basics when it comes to your food and its ingredients. Here are some suggestions for how to do that.
Become a Label Reader
Make sure to read the labels of anything you are going to eat, whether at home or at a restaurant. And if you are preparing a meal at home, read the labels of all the ingredients you plan to use. It might sound like a lot of work, but you will soon learn which foods to generally stay away from.
Don’t Eat Anything You Can’t Pronounce
If you don’t know what it is, or where it comes from (animal, vegetable, or mineral?), then it’s probably going to be healthier to stay away from it. This includes foods that may be marketed as healthy, such as low-fat items, items with artificial sweeteners (like zero-calorie soda), and meat and cheese substitutes that could be heavily processed.
Adopt a Three Ingredient Rule
Or four, or five, or whatever works for you. The point is that the fewer the ingredients, the less processing the food will have undergone between field and you. For example, some bread labels will have an ingredient list as long as your arm (only a slight exaggeration), while others will contain only flour, yeast, water, and maybe salt.
Stick to the Perimeter of the Supermarket
This is where the healthiest foods live, the ones with the least amount of processing, and by extension, the least amount of fat, salt, and sugar. These are things like fresh produce, lean meats, dairy products, and (if you’re lucky) bulk grains.
Speak Up About Your Preferences
One of the biggest challenges when it comes to eating a diet made up of simple ingredients is eating out. But don’t be afraid to ask the restaurant manager for an ingredient list and to let them know that you would be thrilled to be able to order simple, real ingredients in their establishment. You have a right to know what you are eating.
Find What Works for You
Finding a way to eat healthy by eating simply is not as daunting as it seems. Find what works for you. And don’t focus on the things you shouldn’t eat, think about all of the things you can eat. Fresh fruits and vegetables are the basis of truly delicious meals and recipes. Don’t be afraid to experiment.
Are you a restaurant owner or manager? More and more people are demanding to know what ingredients are used in the food that they eat. Learn more about how best to provide them with this information by contacting us about our menu nutritional information and labeling services.
Image used under Creative Commons from RJL20.
