Since getting pregnant with Little Lion, I have been much more aware of what I put into my body. When it comes to health and nutrition, my philosophy is to keep things simple. There are lots of trends in the nutrition business, and no matter what method you choose, it seems that there is research to back it up. While many people get incredible results from one extreme plan or another, I have a hard time following strict rules on a daily basis. I have read a lot about going vegan, and a lot about Paleo, and I have decided to take a more middle of the road approach… I call this “Less Chemicals, More Vegetables.”
By this I mean that my main goals are to eliminate foods that contain added chemicals and preservatives when possible, buy organic when practical, and make sure half of every meal is made up of vegetables. I am yet to find a research study saying that this strategy is bad for us (and basic logic tells me that it is better than doing nothing), so for now I figure it is the best plan for our family! I have made some very simple changes in the way I shop that have enabled me to eliminate lots of unnecessary chemicals and preservatives from the food we eat, and have also worked hard to incorporate lots more veggies!
1. Buy “plain” foods and add flavor at home – I had no idea how many added ingredients there were in things like yogurt and oatmeal! I now buy the plain version and add to them later. My favorite add-ins for yogurt are honey or fresh fruit. I love adding peaches or blueberries to my oatmeal before I cook it (I use quick oats). If I don’t have any fresh fruit I love to add peanut butter and fruit preserves instead! (Yes, it sounded crazy to me at first too, but it is delicious!).
2. Plan your meals around the veggies – Rather than start my meal planning with the meat or grain element, I plan for the vegetable. If it is going to take up half of my meal, it needs to be tasty! We are fortunate that we have a farmers market close by, so every week (when we have time) we like to check out the local seasonal produce. When I grocery shop, I try to find one or two veggies we have never had before to try each week. I cooked spaghetti squash for the first time last week and was amazed at how delicious it was!
3. Buy “full flavor” cheese – I LOVE cheese! In efforts to cut back on calories in the past I have tried low fat or fat free varieties…but unfortunately, they just don’t taste as good! I have also learned that when they take the fat out, usually they add something less desirable back in (namely, sugar) so you might as well enjoy the good stuff! I just use less of it now instead.
4. Hit the freezer section – I like to keep a few bags of frozen broccoli in the freezer at all times. It is the one vegetable that Mr. Lion and I both always enjoy, and it is a great go-to when I don’t have anything new and exciting to try (or don’t have time to try to cook something new and exciting). I buy the steamable bags…5 minutes in the microwave and it is ready to go (although if the non-steamable bags are cheaper, they work just as well… just pour the contents into a bowl before cooking!). We share an entire bag for dinner, which is plenty of veggies to fill half our plates for about a dollar! I also like to buy peas, corn, and fruit frozen. Many times frozen fruits and veggies actually have more vitamins in them because they are flash frozen very soon after picking, sealing in the nutrition. They are a much better option than canned, and are just as inexpensive!
5. Shop at Trader Joes (if you have one) – I know that this won’t be possible for everyone, for obvious reasons, but I had no idea what a gem this store was until recently! I am able to buy organic foods for the same price, if not cheaper, as the non-organic foods at my regular grocery store without having to deal with coupons. Their deli-meat is nitrate free and their dairy products are made from cows not treated with hormones, and it costs the SAME! Seriously, if you have a Trader Joes near you, shop there!
6. Shop at the Farmers Market – I mentioned this briefly above, but we are lucky to have an amazing farmers market close by, with smaller ones all around town. Shopping here enables me to easily choose foods that were grown locally (within the state) and therefore that have higher nutritional value, since they didn’t travel long distances to get here. I also love that we are supporting our local farmers. As of right now we are only purchasing our produce here a couple times a month, but I am working toward making the commitment to buy there weekly and am looking into making some room in our budget so that we can purchase grass fed beef and organic cheese from our farmers market as well.
How do you encourage healthy eating in your home?
blogger / pomegranate / 3300 posts
Great tips, we are trying to revamp our eating but it is so hard we keep going back to bad habits.
blogger / pomegranate / 3201 posts
We are walking distance to a trader joe’s and get almost all of our groceries there. Love it!!
blogger / nectarine / 2608 posts
I am just a big fan of making our food. I try to use whole ingredients and include plenty of fruits and vegetables. I feel really good about showing my family that yummy food can be made at home, and that we can eat meals as good or better than restaurant meals for less cost and with less artificial ingredients.
blogger / persimmon / 1231 posts
This all sounds great to me! I love that we live only a five minute walk away from Trader Joe’s
blogger / grapefruit / 4836 posts
@mrs. tictactoe: @Mrs. Deer: ah! I am so jealous you can walk! We are about a 15 minute drive….but i will take it!
@Mrs. Twine: we eat at home about 95% of the time, but i would really like to increase that even more.
blogger / nectarine / 2608 posts
@Mrs. Lion: I would say we are at about 99% I know that part of it comes from not having any dining/takeout options around in the first place (without a little drive– we can’t even order a pizza to be delivered!), but I would also like to think that my cooking makes it fun and palatable to stay home. I really love it when Mr. T eats something I’ve made and comments, “Why would I want to eat out when I can have this at home?”
blogger / cherry / 192 posts
Totally agree with your point about yogurt and oatmeal. I buy plain now and find it to be much more flavorful to add my own ingredients – that way I can mix it up and have more variety.
apricot / 294 posts
Regarding the nitrate free deli meat, check the label for celery juice. Celery juice is a natural source of nitrates, and is no different from chemical nitrates.
blogger / pear / 1563 posts
Great tips! I love the idea of planning your meal around the veggies!
cherry / 212 posts
Excellent! This is the diet “plan” that we follow too. Seems like much less stress and cost than some of the fad diets, and it feels good knowing what’s going into our bodies. We even make our own bread (with a bread machine), which has the added benefit of satisfying my tastebuds – I find commercially produced American breads too sweet.
admin / watermelon / 14210 posts
focusing on the veggies first… never would have done that! i’m always thinking about the protein first. great idea!
blogger / pomegranate / 3491 posts
I also love the idea of creating a meal around the veggie – even though we eat a lot of them, I feel like they are always the after-thought. I tend to plan protein and then go from there. Great idea
blogger / eggplant / 11551 posts
I like the idea of focusing on veggies first!
blogger / persimmon / 1398 posts
We’re big fans of the do-it-yourself yogurt and oatmeal here too. And I love the idea of starting from the vegetable portion of the meal and expanding… great tips!
blogger / nectarine / 2600 posts
Oh I never thought about focusing on veggies first Might need to try doing that Great idea!
blogger / persimmon / 1220 posts
One way we’ve been eating more veggies is by roasting them! Game changer.
blogger / clementine / 998 posts
veggies for half the meal, that is a great idea