Traditional Healthy Eating Guide: Tips for Beginners

A new way of thinking about healthy foods can be confusing. This healthy eating guide will help you decide what changes to make first on your journey to better health. These are not set in stone and can be implemented a little at a time.

  1. Vegetable oil products are less healthy than butter. Look through the products in your kitchen, and find the products that contain vegetable oils such as margarine or soybean, canola, cottonseed, or corn oil. These oils are made from genetically engineered plants using manufacturing processes that leave traces of harmful chemical solvents in the final product. Butter is actually healthier for you.
  2. Use butter, virgin coconut oil, or cold-pressed, olive oil for frying and sautéing, and if you can find organic versions, that’s even better. You can find organic butter and cold-pressed olive oil at your grocery store, and your local health food store should have organic coconut oil. It will cost a little more, but it’s a lot cheaper than medical care.
  3. Cut back on the amounts of processed foods in your diet. Read ingredient labels: processed foods include any foods that contain high fructose corn syrup, foods that have been modified to increase shelf life, or foods that have a grain product (corn, wheat, etc), or white sugar as one of the first ingredients.
  4. Eat whole, real foods as much as possible. Try to include more organic meats, eggs, vegetables, fruit, and raw or organic dairy products in at least one meal each day. The larger chain grocery stores are offering grass-fed meat, and organic eggs now.
  5. Switch from commercial pasteurized milk and cream to organic milk and cream. Or even better, if you have a dairy that provides organic raw milk nearby, purchase raw milk and cream instead. The website Eat Wild can give you an idea of who sells organic raw dairy products in your area. If you can’t find raw dairy products in your area, organic pasteurized milk products are a step in a healthy direction. I prefer brands such as Organic Pastures and others listed on this scorecard.
  6. In the summertime, visit your local farmer’s market and try to buy organic fruits and vegetables, preferably from local sources. The website Local Harvest offers a healthy eating guide to local organic foods. Check it for information on sellers of organic produce in your area. If you don’t have local sources, try to buy organic at the grocery store.
  7. Pesticides are nasty stuff. You can avoid the commercial fruits and vegetables that are high in pesticides by using this shopping guide that gives the lowdown on what fruits and veggies test at high levels of chemicals.
  8. When buying animal-based foods, try to choose clean, organic, grass-fed products. This would include fresh organic eggs, grass-fed beef, chicken, turkey, and pork. Avoid commercial meat. It usually comes from a CAFO animal factory operation, and because of the feeding methods, these products are loaded with antibiotics and hormones.
  9. Try to avoid microwaving food, especially vegetables. This method of cooking destroys much of vitamins within the whole food. Steaming foods is a better choice.
  10. Use natural sweeteners such as stevia over sugar. Eat sweet foods in very small amounts. Keeping your carbohydrate intake low and your blood sugar stable and low will help you avoid binges or overwhelming hunger.
  11. If you are craving chocolate, have a square of Lindt 70% Chocolate. This chocolate is relatively low in sugar and tastes pretty good. Any healthy eating guide worth its salt has to include chocolate, right?
  12. Stumped for lunch or travel food ideas? Try these healthy meal ideas.

I hope this quick healthy eating guide helps you get started on a road to better health.

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