Shopping and Cooking Tips
Shopping Tips
The number one most important shipping tip is to read all ingredient labels. Nutrition facts are important; however, ingredients are just as important to read. Make sure you know what all of the ingredients are. It is important to be an informed consumer and do research on the ingredients used in products that we eat.
Understanding which products are the best can take some time. Find a day to take some extra time at the grocery store to read ingredient labels of every product you purchase. If you have a smart phone with you, research products and ingredients at the store. You can also research the products you typically purchase every week from home, then decide if you would like to continue purchasing these items or find alternatives.
Tip 1: What To Focus On
Fresh, all-natural, whole foods should be the focus when grocery shopping. It is helpful to stay on the perimeter of all the grocery store where the fresh food is located; many products found in the main aisles are highly processed packaged foods. There are several companies that produce prepackaged items which contain mostly whole foods without overly processed ingredients. A list of such products has been provided, but remember to stick with the most natural version of foods whenever possible.
Tip 2: Where To Go
Shopping at a co-op or natural foods store will give you the most options; however, large chain retailers do carry several approved brands and products. Farmers’ markets are perfect for local produce and meat products. Most farmers’ markets provide organic produce and sustainably raised meat products. Some areas even have winter farmers’ markets which are great for meats, eggs, honey and breads.
Tip 3: Simplify Everything With This App
A simpler way to do this is to download an app called YUKA - white background with a carrot. This app works with food, not supplements or alcohol. Yuka is a free mobile app that allows you to scan the barcodes of food and instantly see their impact on your health. A rating and detailed information help you understand the analysis of each product.
Food products are rated on nutritional quality, the presence of additives, and whether or not the product can be classified as organic. Benchmarks are created based on the latest scientific research and trusted studies.
If you scan a product that is rated poorly, Yuka will recommend a similar product with a higher and healthier ranking. There is also an entire webpage dedicated to explaining Yuka’s database, data referencing, and control used.
On its website, Yuka also promises that it’s a 100% independent project with zero influence from brands, monetary compensation, or ads. The company boasts responsible financing and full transparency to consumers in order to eliminate any potential conflicts of interest that could impact product scores.
Something to think about with this app is don't believe food is either good or bad and is based on body image. It is simply on a rating of healthy based on certain things. Alternative recommendations could be more expensive.
Using the app can be a good starting point to receive a general overview of the product, and from there, deeper research can be done using other credited sources.
Cooking Tips
Eating clean requires a bit of a time commitment because it may involve cooking from scratch and extra meal preparation. The best way to manage this time commitment is to plan ahead. Take a half hour on the weekend to plan a menu for the week and make a shopping list; a sample 7–day menu has been provided. When you have free time after grocery shopping, take some time to prepare meals and snacks for the week that can be made ahead of time. Chop vegetables, wash fruit, portion out snacks, and prepare and freeze meals that can be made in advance. Ask your children to help with cooking during this time. It can be a fun family activity, and children benefit from learning about cooking and meal preparation.
Idea 1
Make-ahead breakfast: One of the easiest make-ahead breakfasts is oatmeal. Steel cut oats are less processed than most oats and they are loaded with nutritional benefits. Cook up a big batch on Sunday night, place in the fridge after it has cooled slightly, and you have breakfast for the week. Simply portion out about 1/2 cup of oats per person and microwave or reheat on the stove. Add toppings such as fresh berries, raisins, nuts, honey or cinnamon; try different combinations.
Idea 2
Homemade frozen dinners: The convenient frozen meals at grocery stores can be very temping when time for cooking is hard to find. The good news is that we can make our own frozen meals by preparing meals in advance, and freezing or refrigerating for later use. Great make-ahead meals include lasagna, casseroles, soups, pasta dishes and many more. These can also be portioned before they are frozen for convenient lunches at work.
Idea 3
Other items to make in advance: Side items are great to make in advance because it cuts down on cooking time in the evening; most rice products take around 40 minutes to make. Cook up a big batch of your favorite rice and freeze or refrigerate for later in the week, then serve with protein and vegetables. Roasted root vegetables are also great to cook in advance. Cut sweet potatoes, carrots, onions, etc., into cubes; roast in a 400° oven for about 40 minutes or until tender. These can also be served with eggs for a quick and hearty breakfast.
