Healthy Eating Tips

Here are some healthy eating tips which will help you reduce the number of processed foods you eat and increase your intake of whole, traditional foods. Choosing foods that are rich in nutrients and low in additives and chemicals will help you feel better and build a strong, healthy body.

The trick to implementing these healthy eating tips and making permanent changes in your eating habits is “slow and steady”.

Make a small change each week, enjoy whatever food you eat, and little by little, those choices and changes will add up to a healthier diet in the long run. Besides, the human body is pretty adaptable, and it can take a little junk food every once in a while as long as healthy foods are chosen for the majority of meals.

Take Control of Your Food Supply

  • One of the most important healthy eating tips is to take control of your food supply and what you choose to eat. Otherwise, you are at the mercy of the by the USDA and commercial food companies and their profit-driven nutritional agendas.

    Take a look at the website Eat Wild for sources for organic, grass-fed foods and buy them whenever possible. Use the website Local Harvest to find and buy clean local foods.

  • Take up vegetable gardening. Grow your own vegetables in the summer, then cook and freeze them so they are available to you in the winter. We grow squash, peppers, eggplant, and tomatoes in the summer. I make salsa, squash casseroles, and other dishes and freeze them. These are great in the middle of January when the vegetables in the grocery store are outrageously expensive.
  • If you can’t grow your own produce, look for organic produce grown near your location. Shop at Farmer’s Markets or join a CSA (Community Supported Agriculture) plan. Check my resources page for websites that offer information about local products.
  • Raise your own chickens for eggs and meat, or buy eggs and poultry products from farms where the birds have been allowed to range freely. You can see the difference in the egg yolks of our free-range, healthy chickens in comparison to store-bought eggs. Free-range eggs have much higher levels of beta carotene and omega-3 fatty acids, which makes the yolks bright orange instead of yellow.
  • If you have your own chickens or other poultry, give them all of your kitchen scraps and excess garden produce. They love vegetable peelings, meat, and other leftovers, as long as the food isn’t moldy. Remember that you will eventually consume the eggs and meat that your chickens provide, so think about what you feed them.
  • Find and join an organic food buying club in your area. United Naturals food club is a company that supports food buying clubs. Search Google to see if United Naturals delivers in your area. If you can’t find a club in your area, consider starting one!

Healthy Eating Tips at the Grocery Store

Healthy Eating Tips for Buying Food

  • Buy your meat in bulk from sources that raise cattle naturally on grass. It’s cheaper to buy a whole steer, which is about 400 pounds of meat cut and wrapped. Here in Wyoming, a grass-fed steer will run $4-$5 a pound. A whole steer will yield about 80 pounds of ground meat, and the rest should be cut into steaks and roasts. This meat is much cheaper than organic steaks and roasts in the health food or grocery store. If you don’t have room to freeze that quantity, see if a health-conscious friend will split the steer with you. US Wellness Meats sells quality grassland meat products, and they will deliver them right to your door.
  • The animal products (beef, lamb, game, organ meats, poultry, and eggs) that you consume should come from pasture-fed animals. Buying locally is one way to make sure you are getting naturally raised, grass-fed products. If these are unavailable, try to buy organic products at the store.
  • Look for wild-caught seafood. Eating wild-caught fish and shellfish from unpolluted waters, especially high-fat fish like wild-caught salmon, is healthier. (Avoid farm-raised if at all possible.)

    Wild salmon have higher levels of Omega 3 fatty acids than farm-raised salmon. Farm-raised fish and shrimp are fed diets of genetically engineered grain products, foods that are not normal and increase the omega-6 fatty acids in the final product. Increasing your intake of Omega 3 fatty acids offsets the high levels of Omega 6 fats in the standard American diet.

    Healthy Eating Tips and Cooking

  • Cooking is essential for eating well. Real, whole foods are fresh, and so they have to be cooked. If you don’t know how to cook, take some cooking classes. Buy a cookbook and use it. Your body will thank you for it.
  • Save time by cooking your workweek meals on the weekend. Make deviled eggs, grill several pounds of meat, slow cook some beef stew or chili, and roast a couple of chickens. These will make tasty leftovers that are easy to fix during the week. If you don’t have time on the weekend either, spend an evening doing prep work: chop some veggies, brown some hamburger, and have the basics ready for quick evening meals.
  • Although microwaving food is a convenient time-saver, steaming or sauteing foods is healthier. If you use a microwave, make sure you cook the food in a glass container. Transfer any food stored in plastic to a glass or ceramic container first.
  • Cook in stainless steel, cast iron, glass, stoneware, or good quality enamel. Cooking acidic foods in aluminum will result in a metallic taste in the food, and could result in heavy metal poisoning, which affects the kidneys. In addition, Teflon should not be heated to more than 500 degrees as it emits toxic gases at higher temps.

    Grains and Soy are Not Healthy

    One of the biggest misconceptions around the subject of healthy eating tips is that grains are healthy. The truth is that grain consumptions trigger health problems for many people.

  • I don’t recommend eating whole grains. Wheat is especially unhealthy, so try gluten-free bread, if you can’t live without bread.

    Ideally, any grain should be soaked in an acid medium before consumption. Why soaking? The Weston Price foundation recommends that the grain be soaked to neutralize the phytic acids. Phytic acid is found within the hulls of nuts, seeds, and grains, and when consumed, it chelates or neutralizes important minerals such as calcium, magnesium, iron, niacin, and zinc in the body. In this way, phytic acid acts as an anti-nutrient. Soaking nuts, seeds, and grain in an acid medium, such as yogurt or dairy whey (lactic acid fermentation), and sprouting them neutralizes the phytic acids.

  • Avoid soy products. Almost 90% of the soybean crop in the US is genetically engineered, and hundreds of studies link soy consumption to all sorts of health issues. The phytates in soybeans are extremely resistant to neutralization and have been linked to malnutrition and growth problems, especially when soya is added to infant formulas. (Read Kaayla Daniel’s The Whole Soy Story: The Dark Side of America’s Favorite Health Food for more information about the dangers of soy.)

    Supplements and Smoking

    • Some lists of healthy eating tips don’t mention health supplements. However, I recommend supplements because the foods produced by industrial agriculture are much lower in vitamins and minerals today. Try to find natural, food-based supplements.
    • And finally, if you smoke, stop. There’s less benefit in practicing these healthy eating tips and eating well if you continue smoking. Read up about the unhealthy habit of smoking here.

    I hope these healthy eating tips are helpful. I know it’s a long list, but again, take it one step at a time.

    Any efforts you make to implement these healthy eating tips will improve your health. The week to week changes can be minor. For example, if you want cookies, choose to make your own with organic butter and organic dried cane juice instead of processed white sugar. If you love chips, buy the ones that list only potatoes, sunflower oil, and salt on the ingredient list. Avoid the chips with ingredient lists a mile long, or better yet, make your own potato chips from fresh potatoes fried in organic coconut oil with some rosemary.

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