Whole Food Nutrition

Quick Tips:

    • Shop the perimeter of the grocery store
    • Make a meal plan
    • Replace only one meal and snack per week
A Path:

P lan ahead! Try making a meal plan, even if it’s all the same foods you eat now. Again, it’s best to start slow. Don’t be too ambitious and create a meal plan that won’t work. If it’s hot dogs every day for lunch, write that! The goal is to just write it, not to change it …yet. Need to start smaller? Try just planning dinners for 7 nights of the week. Be realistic, if this includes your usual 2-3 dinners out a week, just write them in there.

Replace. Once you’ve started to write it out with some level of consistency, now pick one meal and try something new. Best time is a weekend lunch or dinner. You won’t be pressed for time, you can shop for any ingredients you don’t have without being overwhelmed by work or weekday time crunch. Keep it fun. Check out the book Eat Like a Dinosaur for some great ideas on ways to eat many of the same meals you love but prepare them using whole foods.Pick a fun dessert! Sweets can be nourishing too!

Breakfast. This is an area where change is particularly difficult. Timing is rough because you’ve just woken up, likely are pressed for time, and need to just get it done. It’s an area where convenience is huge, which means that switching to whole foods, is a harder transition. It doesn’t have to be if you plan ahead.

Learn about the BIG three3:High fructose corn syrup, MSG, and GMOs.

GMO stands for Genetically Modified Organism. The Institute for Responsible Technology maintains an amazing website filled with the basics on GMOs. One way to avoid them is to eat only organic foods or find the foods that are always GMO unless otherwise labeled. Those are corn, soy, canola, cottonseed, and beet sugar. The Non-GMO Shopping Guide can also help you select brands of foods that are safer choices.

MSG stands for Monosodium Glutamate. MSG is a food additive that serves as a highly concentrated chemical salt used to enhance flavor. Labeled an “excitotoxin,”  it functions by tricking your brain into thinking your food tastes AMAZING! MSG is highly addictive and has been implicated in the obesity epidemic. This is one area where reading the ingredients on a label is critical.  It’s often listed as other forms of MSG such as hydrolysed vegetable or plant protein, plant protein extract, yeast extract, flavorings and seasonings. Please take a minute to learn more reading this overview article.

High Fructose Corn Syrup (HFCS) is an alternative sweetener to regular sugar and can also be made cheaply. It’s side effects are dangerous. Read Dr. Mercola’s report. It’s best to assume that corn, and its derivatives including HFCS, are genetically modified.

Learn More:

Quick overview of whole food nutrition from The Weston A. Price Foundation.

An excellent presentation by Dr. Russell Baylock on MSG, and his book Excitotoxins: The Taste That Kills

More detailed intro to nutrient dense foods at Healthy 4 Life.


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