Real Life Healthy Eating - Part 4
Part 4 - Switching Out!
This is a longer-term project. It’s a one-by-one process that may take you a month or (if your diet started where mine did) years.
This step took me 6 years altogether, so if you get this done in less time then you extra rock!!!
What we’re doing is switching out processed food & condiments for more whole food. And a warning, this is an easy step AND a hard step all rolled into one.
It’s hard because you’ll be taking a good look at foods and condiments that you really love, and finding alternatives can be challenging.
But, the extra special good news is that today there are SO many delicious and delightful alternatives for everything you love. This was not the case 10 years ago, so it’s great that you’re doing this now :).
And only put a bit of energy here – like work on one food a week, or one food a month (or for me, sometimes I took 6 months for 1 favourite…I move slowly :)
For those of you who love to cook and create your own food, great! The wonderful world of the internet is chock-full of exactly the recipe you’re looking for. I’ve added googling words throughout this section to help you find what you need.
(in a nutshell, just google EXACTLY what you’re looking for and out pops a perfect recipe from the glorious interweb).
For those of you who are like me, and will rarely cook and create something from scratch, you need a good and easy alternative you can buy – there are tons! I will share with you my favourite brands.
And I’ve listed common food items that I’ve switched out of my diet and common questions from my clients. Some of you reading this will have already switched out some of these.
And if you have a food that you’d really like a healthier alternative for but isn’t listed here, jump onto our Facebook Group and I’m happy to help you out :).
Budget and Costs
Many of these foods will cost more than your normal budget, and it might not be possible to do everything right now. That’s 100% okay and I’ve totally been there myself.
Start with foods that are either the same price or the best bang for your buck (with food, that’s meat and dairy…the benefits of better quality are SO high). Do what you can, but don’t break your budget. And let me know if you need help deciding where to start :).
One last thing…
This section is LONG! You don’t need to read all of it, there won’t be a test. Just pick out the sections that apply to you :)
Time to switch!
CONDIMENTS –
Mustard – mustard is good, no real need to change this up. Fancier mustards are a bit better, but this isn’t one that will make a big difference. Just buy what you like.
Mayo – Mayo was a villain during the low-fat craze and we were told that “salad dressing” or “miracle whip” was better because it was low-fat. If you’re wondering if that’s true, compare the ingredients. Mayo has a few ingredients and they’re all food…miracle whip has a giant list of chemical names. Go with mayo.
The issue with mayo is the type of oil the manufacturer will use…they’ll generally go with the cheapest stuff possible. Stay away from ones that list “vegetable oil” or “soy oil” (generally, they’re the same). I’m not a big fan of canola oil, but that is frequently the best oil in mayos. Grapeseed is better.
If you have an egg allergy, go with Veganase, it’s the best tasting egg-free mayo (actually, I like it better than the real stuff).
This is where making it yourself really shines. It’s not overly difficult and you’ll be able to control the type of oil used. But honestly, I don’t make it myself, I just buy the best I can find :).
Ketchup – Ketchup lovers, you’ll be happy to know that I was one of you in the past, and I know how important of a condiment this can be when you love it. I had to wean myself off it years ago because there wasn’t a good alternative, but now there is!
Ketchup’s main problem is the high-fructose corn syrup, but now most health food stores and higher-end grocery stores (ones that have healthy food sections) carry versions that use honey instead of white sugar or high-fructose corn syrup. You’ll have a few options to try, so try a few and find your favourite :).
For a recipe google – “homemade ketchup and honey” or “fermented ketchup”
BBQ sauce – has the same problem as ketchup – it’s full of refined sugar. Sugar that’s then BBQd and blackened is extra problematic. And, happily, it's the same with ketchup, there are some alternatives available (but they're harder to find). Look for ones that use honey or no sugar at all.
For a recipe google – “homemade bbq sauce” and look for one that uses no or just a little honey.
Vinegar – The best vinegar to use is Apple Cider Vinegar (ACV), it's fermented and has a lot of health benefits.
But...it doesn't work with everything (it has a very particular flavour). Use it when you can, but don't be afraid of other kinds of vinegar like balsamic or red wine vinegar. Just don't overdo it if you have a gut bacteria imbalance (ACV is 100% fine with a gut bacteria imbalance :).
Salad dressing – I’m sorry to say, there are very few alternatives at the store that are okay. If you go into a regular grocery store and hang out in the salad dressing aisle, you’ll find some of the least healthy and most inflammatory foods outside of the cookies and potato chip aisle. They use cheap oils and cheap fillers to keep the price point down. But, making them yourself is really easy.
There are some local high-quality salad dressing makers. In BC, Little Creek is amazing. What’s your favourite? Share it with us!
Alternatives to salad dressing –
Oil and vinegar – just keep a bottle of extra virgin olive oil and some good balsamic or apple cider vinegar on hand for a quick and easy salad dressing.
Fancier recipes – there are TONS online, just stay away from ones that use sugar…you don’t really need white sugar on your salad :)
SPREADS (NUT BUTTERS, HUMMUS, ETC)
Peanut butter – if you’re currently using sweetened peanut butter, this is a good time to switch. And you can do it gradually in steps (this is one that took me 2 tries and about 6 months…I loved Skippy peanut butter :).
Step 1 – switch to natural peanut butter and add some honey. Adam’s brand is a really good one to start with, it has a really rich flavour. Costco has a yummy natural peanut butter too (Kirkland)
Step 2 – slowly cut down on the honey that you’re using so you can get used to the taste of the peanut butter on its own.
Step 3 – switch to organic natural peanut butter. (sometimes, I add just a little bit of honey to one bite, it’s delicious :)
Natural peanut butter trick – stirring it can be annoying and messy but can be made easier with one little trick. As soon as you bring it home, turn it upside down. After about a day, the oil moves to the bottom of the jar, making it easier to stir. Once it’s stirred, store it in the fridge so it doesn’t separate again (it doesn’t go bad at room temp, it’ll just keep separating…which is unnecessary work :)
Other nut butters – these are just fantastic and are worth trying once you’ve moved your taste buds to natural peanut butter.
Almond butter is very popular, and for good reason. It has a great flavour – try both roasted and raw almond butter, they have very different flavours.
Another favourite of mine is raw cashew butter. It has a light and buttery taste. I love it on its own, or with hummus (it’s a weird combo that I just LOVE! Add some avocado and you’ve got a great sandwich in my books :)
Hummus – Hummus is a great and healthy spread. Easy to make, and easy to buy. If you’re buying a hummus, look for ingredients that are all food and stay away from any that list “sodium benzoate”…that’s a very cheap and possibly carcinogenic preservative. It’s a good one to stay away from in all foods.
Guacamole – Also easy to make and easy to buy. Just check the ingredients and make sure they're all recognizable. Stay away from any chemical preservatives, esp "sodium benzoate".
SAUCES –
Tomato sauce – I’m sorry to say, you’ve got to spend a bit of money to get a better tomato sauce. The lower-priced ones use a lot of corn starch for filler and high-fructose corn syrup for flavour. For about $5 - $7 jar, you’ll get a tomato sauce without any fillers and just full of tomatoes and other veggies.
This is also one to look for organic because the tomatoes have been highly concentrated in the tomato paste. Pesticide levels are calculated for the food on its own, not concentrated in this way.
If they seem a bit tart without the sugar, add some paprika. Works like a charm :).
Alfredo sauce - Most alfredo sauces found at your grocery store will be fairly processed. The good news is, they're pretty easy to make yourself. Like this recipe, or check this one out if you want a vegan version :).
Unfortunately, I found that any recipes labeled "healthy alfredo sauce" were low-fat and therefore full of refined and processed ingredients like skim milk. Go with cream and enjoy!
Stir fry sauces - These can be just fine...or a giant sugar bomb. Check the ingredients and look for one without any chemical names, high-fructose corn syrup, or corn starch filler. My two favourites are Coconut Marinade by Coco Natura, and NAAM's Miso Gravy.
PACKAGED FOODS –
Cereals - all cereals that are in flakes, "o"s or any other shape have gone through a lot of processing. Even health food store versions aren't great. Watch for any with added sugar (which can be hidden in cereals like "Life") and make sure your favourite cereal works for you for breakfast...otherwise, just use it as an occasional snack or treat. Better - homemade granolas or Dorset or Granola Girl brands :)
Crackers - Like cereal, these can be very processed...including (and sometimes especially) the gluten-free versions. Best - the german rye crackers like Wasa or Finn Crisps. Best gf version - rice crackers
Cookies - Better to make these from scratch...or just have as an occasional treat. I'm a lover of cookies (I was a cookie monster as a kid) and I've yet to find a good store bought one.
If you have found one, let us know in our Facebook Group! A good alternative to baking one - go to a bakery or deli and have one of their freshly baked cookies
Muffins - Same as cookies....sorry :(
Ready to eat meals - The ones in the freezer section of your grocery store are pretty processed (okay, very processed), but many stores with a deli or bistro package up their lunches into single-serve containers. Those are great :).
Watch out for the mainstream grocery stores "kinda" doing the same thing. They look like freshly cooked food, but check out the ingredients - they're full of processed and chemical ingredients.
OILS –
Oil is a big conversation. For more info, check out my article on fat here. And here's a handy guide:
Best - Minimally processed oils, just think of ones that have a long history of human consumption, like;
extra virgin olive oil
organic butter (organic butter contains anti-cancer fats)
virgin coconut oil.
These are fats/oils that still smell like the original food, and they're easy to press/create (butter isn't exactly "pressed")
Pretty darn good - these have gone through a bit more processing but aren't too bad:
butter (not organic...it hasn't gone through more of a process, but the balance of fats are different)
coconut oil (not virgin)
any seed oil that's cold-pressed and stored in a brown or green glass bottle (like sesame, Udo's oil, flax oil, almond oil, etc
Not bad, but could be better - these oils have been processed a bit more to increase shelf-life. Most have a higher smoke point, so can be used when you need to cook with some heat :)
olive oil (not extra virgin)
grapeseed oil
avocado oil
organic, cold-pressed canola oil
Avoid as much as possible - these are highly processed and, for the most part, highly inflammatory. Best left on the store shelves.
canola oil
vegetable oil
soy oil
corn oil
cottonseed oil
sunflower or safflower oil (unless cold-pressed and kept in a brown bottle)
peanut oil
And the worst of all - margarine of all kinds (including the "healthy versions"). Earth Balance is okay if you don't tolerate butter (or are vegan)...but better is always better :)
MEAT AND DAIRY -
Overall, this is a good place to buy organically (or from local farmers). Meat and dairy can have the residue of our farming practices; like antibiotic residue in red meat and farmed salmon, and growth hormones in red meat.
There are also many ethical issues to conventionally grown meat, but that's a conversation for another day :)
Overall - we are what we eat, and we are what we eat eats. So, the diet of the animal = the health of the meat or dairy product.
BUT! This isn't in everyone's budget...it wasn't always in mine. One way to switch is to have more vegetarian meals, that way your meat budget goes down. Decrease the quantity, increase the quality.
Then, look for places to save a bit of money, like: buy directly from a farmer, look for organic meats in the frozen section (at Nature's Fare, for example, they're usually $1 or $2 off once their frozen), or shop at a butcher that sells hormone-free meats (best – grass-fed/finished meats).
In the Okanagan, the best place I've found is Ogopogo Meats in Summerland. Their chicken is almost at grocery store prices, and the quality is HIGH. There are also many farmers in the North Okanagan that you can buy from directly to save lots of $$.
Have you found a good source for organic or grass-finished meat in your area! Share it with me and I’ll add it to the section :)
The budget-friendly version -
Red meat - look for hormone-free/antibiotic-free. If it doesn't brag about it being free of these then it probably contains both.
Chicken – bone-in/skin-on is cheaper and tastier. Go for legs and thighs over breasts to save some $$
Pork - small growers who are treating the animals well is really important. All animals deserve to be treated well, and pigs tend to be treated especially poorly in conventional farms.
Fish - avoid farmed fish whenever possible (salmon and tilapia are commonly farmed). They're high in antibiotic residue and mercury.
Eggs – farm-fresh whenever possible (they're THE BEST), at the grocery store, choose "free run" at least, but "free-range" is nicer. SPCA free range is the best.
Milk - milk from grass-fed cows is better than organic :). Look for 2% or whole milk.
Cheese - best is raw milk cheese (there's lots in most grocery stores, look for raw milk in the ingredients), or cheese from the deli section. Watch out for cheese made with "Modified milk ingredients" - it's a HIGHLY processed ingredient, and it's probably from US milk (that may contain extra hormones)
Yogurt - best - unhomogenized whole milk as the first ingredient. Almost as good - organic or yogurt with only a few ingredients (like Olympic or Astro Balkan Style)
VEGAN/VEGETARIAN MEAT OPTIONS
When you're trying out vegan or vegetarian cuisine for the first time, the different protein options can be confusing. This is not a complete list, but it'll get you started:
Best - Unprocessed or traditional, like; tempeh, organic tofu, beans, nuts, and seeds
Pretty darn good - handy products that aren't overly processed, like; Field Roast sausages, Wild Onion burgers, and anything that contains real food in the ingredients.
Less than fantastic - these are highly processed foods, like; Yves veggie ground round (or any of their meat substitutes), Tofurkey, and any veggie burger, sliced meat, or meat substitute that uses hydrolysed vegetable protein (HVP) as a source of protein.
WRAPPING IT UP
Phew! That was a long list! So, if you just read through everything and feel overwhelmed....let me remind you that this list is just for a handy reference. JUST PICK ONE THING to change, and when you're ready you can pick another.
DO NOT TRY TO CHANGE EVERYTHING AT ONCE.
I mean that!
Don’t do it!
And have fun discovering new favourite foods!
<3 Lisa
Got any questions or comments? Jump to our private Facebook Group or the Ask Lisa page :)