Guide to Real Food - Part 1
Congratulations on deciding to make the shift to Real Food! For most of us, the change can mean saving our lives. Making the transition can be challenging though. For me, it definitely was a process of making small changes.
In this guide, I share FIVE steps you can take today to make healthier food choices for yourself and your family. Pick one each week and go at a pace that works for you.
Shift to healthy fats
Fats are so critical to our health. Fats are crucial for heart health, bone health, are a source of fat soluble vitamins A,D,E, and K, are the building blocks for our cells and multiple hormones, contain multiple antioxidants, anti-inflammatory substances and boost immunity, and are so important for the growth and development of babies and children. This is why it is so important for us to consume more healthy fats in our diets. How?
Ditch the vegetable oils, fake butters and highly processed low-fat products. Read more here on why the processing of common vegetable oils such as soybean oil, canola oil, corn oil, safflower oil, etc., makes them dangerous and highly inflammatory, and what choices are healthier.
Shifting to full cream / full fat products, eating butter and using coconut oil for cooking is a simple step most of us can easily make.
Add in the vegetables and fruits!
This seems to be a really simple step, but it really can be a challenge for most of us due to the proliferation of processed foods in our diets. Shop for food mainly in the periphery of the supermarket, and this can become easier. Read my post here on the benefits of greens and how you can add more to your diet in small steps.
Ditch the refined/processed carbohydrates and sugars
Unfortunately, there are no “healthy” bagels. The consumption of food made from refined carbohydrates (“refined” meaning ground and processed to a flour form, usually with the removal of nutritious vitamins and fibres to create a longer shelf life) is a leading cause of weight gain and chronic disease due to abuse of their insulin response in the body. These are seemingly “healthy products” like breads (even whole wheat varieties), bagels, muffins, cookies, cakes and pastas. Surprisingly enough, it is not fat which makes us fat, but sugars and refined carbohydrates. Read my post here to get a lowdown on sugar and carbohydrates, and how to shift to healthier options.
Read food labels
Avoid anything with artificial ingredients, preservatives, food colouring, “natural flavours”, MSG, added sugars and high fructose corn syrup, artificial sweeteners emulsifiers, vegetable oils (see #1). MSG itself comes in a number of guises such as yeast extract, autolyzed yeast, vegetable protein extract etc. Sugar can be in the form of glucose, syrups, dextrose, maltodextrin, sucralose, sucrose, among others. All of these compromise your health by causing a variety of reactions such as inflammation, food intolerance, insulin resistance. Stick to foods with five real food ingredients or less (more ingredients are fine as long as they are all real foods as well). Click here for a sad but fascinating look at popular Australian foods, and especially foods which are being marketed for kids, and how these contain ingredients which make us sick. Most of them even have the Heart Foundation tick, which proves that the “tick” isn’t all it’s meant to be.
Make time to cook
Going back to the kitchen will save your life by giving you back control of what goes into your meals. Preparing food lovingly is a way of voting for your health versus processed foods and industry. Read my post here on how the cooking experience, from a 5-minite salad tossed together, to a slow cooked meal, is an infinitely more nutritious way to feed yourself and your family… and your soul.
This post has been re-blogged from applebites.com.au with permission from the content owner.