My Simple Approach To Eating: How To Instantly Tell The Difference Between Food and Non-Food
My 4-step approach to eating this year is one you can follow…
Here’s what I believe:
It’s not about good food and bad food.
Instead, it’s about food … and non-food.
For too long, we’ve been trying to assign each food in a supermarket a code that will tell us whether it’s good or bad.
With tens of thousands of products in the average store, that’s an impossible task at best.
I think about my last experience just to buy a few things for dinner.
🛒Into the produce section - broccoli and green onions and sweet potato.
🛒Into the dairy section - a carton of cashew yogurt.
🛒Into the aisles - a package of udon noodles and sesame oil and peanuts.
It sounds easy enough, but even a trip with seven items on a list can turn into a scavenger hunt weaving up and down the aisle. An opportunity to pick up many more items, after navigating the ingredient lists. And the questions 🤔…
Is broccoli good? Maybe. How about green onions?
What about cashew yogurt? Isn’t it processed?
Oil is oil - isn’t sesame oil bad?
How do you know …
Good Food - everyone says it’s from the perimeter of the store …
Ask 100 different people to define good food, and you’ll likely get 100 different answers. I know; I’ve talked with a lot of people about food.
In general, you will eat healthier if you shop the perimeter of the store. That’s where perishables are. You’ll find less processed food on the outer rim of the store.
But even that doesn’t get to the heart of food. Head into produce - is an organic blueberry better than a regular one? Is arugula better than iceberg lettuce? Should you cook veggies or eat them raw?
Again, 100 different answers.
And quite honestly, we don’t know.
Head back in time, and our grandparents led a simpler life. They ate according to their local region. My grandparents, who lived in the Midwest, didn't have mangos and avocados shipped in from warmer, tropical climates. They ate what they could find locally. They stuck with basics, and made quality meals from simple ingredients.
The first self-service grocery store is thought to have been opened around 1916 with a few hundred items. By the 1950s, the average supermarket carried 14,000 products. Today, that number is closer to 60,000.
60,000!
How are we supposed to make sense of any of it when we can choose from that many products?
Grocery stores are getting BIGGER. In fact, they’re a fascinating place.
I love to peruse the aisles, picking up new bottles, boxes, and bags, reading what’s inside … and discovering why they think I can’t live without this product. The promises they make!
I have a game I play with my family. It’s called “what would my dad think?” He died at 54 of a massive heart attack; it will forever be a marker in my life.
Oh, how the world has changed. And the game “what would my dad think” pops up frequently with new concepts and technology. As an engineer, he loved deep diving into all kinds of topics. I was just starting to have philosophical discussions with him when he died. I imagine a lot of how those conversations would go today.
He grew up in a small farming community in the Midwest. A real meat-and-potatoes kind of place. To the day he died, he loved the things I know now weren’t good for him.
It’s what caused me to dig deep and ask questions.
Here’s what I thought for a very long time …
That you could get all the nutrition you needed from any food you ate. Because if it was food, labeled as food, in a market or restaurant, was put on a plate and served to you, it must be food. Food - any food - provided some nutrition and gave you what you needed to move forward.
Sigh 😔
I wish I could go back in time.
I’d SHAKE myself a bit and tell myself that just because someone slapped a label on it doesn’t qualify it to be nutritious. That LOTS and LOTS of products are marketed to us, when they are anything but food.
But even the outside of the store can be confusing …
Keto. Paleo. Gluten-free. Non-GMO. Organic. The words are endless. There are so many phrases stamped on foods these days, you can feel a little dizzy taking it all in. (And quite frankly, it’s not just the inside of the store that’s adding to this confusion.)
Let’s talk junk food. In most cases, we know what it looks like. Walk the aisles of your favorite supermarket, and you can find it everywhere. You know you shouldn’t eat bags of chips, boxes of cookies, or sugary drinks. It’s called junk food for a reason.
But what if we add to the confusion? I was surprised to read that we might be changing this concept to further clarify the levels of processing. Imagine having food ranked:
Unprocessed and minimally processed foods
Processed culinary ingredients
Processed foods
Ultra-processed foods, or UPFs
We’ve stretched the concept of what food is, and are now trying to place food in a box that it was never meant to be placed in. And it gets convoluted quickly.
When you try to group food into four processing levels, they quickly start to overlap. Should butter and corn oil be looked at similarly? How about cooking at home vs buying it in a box?
As Unsettled Science states:
by blaming food processing as a main cause of disease, diverts our attention away from others aspects of our food that are far more probable causes of obesity, diabetes, and other chronic diseases.
Is this change simply to throw us further off guard?
Or let’s talk preservatives. Maybe you’ve looked at the Apeel controversy. Apeel is a plant-based product designed to revolutionize produce longevity. It’s an extra “peel” of protection that adds another layer of protection to fruits and vegetables. It keeps moisture in and oxygen out, maintaining freshness longer.
In theory, that’s a good thing. When you’re transporting fresh produce all over the world, adding a few extra days can be beneficial. But is it all it’s cracked up to be?
Apeel Sciences has determined that a mixture of monoacylglycerides derived from grape seed is Generally Recognized As Safe (GRAS), consistent with Section 201{s) of the Federal Food, Drug, and Cosmetic Act. Grapeseed oil is composed of polyunsaturated fats that, when consumed in high quantities, increase inflammation, hormonal imbalances, thyroid disorders, high cholesterol, and obesity.
Now imagine that on whole food - your apples, avocados, and cucumbers. You can’t wash it off as it’s sealed into the food. You intake it whether you want to or not.
There’s A LOT of talk going on. Yes, grocers are voicing their concerns.
And quite frankly, it’s just one more link in this wheel we call our food system. Food IS NOT just food anymore. We’ve mixed it up so ferociously, it’s hard to tell what is what.
It’s a full-time job …
There are two food groups … and this may surprise you.
I know a lot of people hunt for the “best” food. They look at it to determine if it’s “good” or “bad”.
I believe it’s not good food and bad food. Nope.
It’s food and non-food.
Have you ever tried to convince yourself that something is good or bad? It works like this.
This package says it has real fruit juice. It says it’s filled with vitamins. It states it’s “good for me.” so it must be true.
Oh, do I remember shopping the aisles like that. I’d read the packaging (marketing) and buy what they touted was good. And quite frankly, with more than 60,000 products on the average supermarket’s shelves, it’s the best I could do. I was busy! I had a life!
Or maybe I’d contemplate two packages of cookies. Oreos are vegan, so they must be GOOD compared to the other with lots of ingredients I couldn’t pronounce.
Give me the Oreos, please.
So, here’s the question: Good or bad?
Good or bad is a game in which you elevate one over the other. It gives you a sense of hope in the one you choose. There’s always a winner and a loser.
Here's the thing: You can make ANYTHING good by comparing it to something not quite as good.
But at some point, you start to ask different questions. And that changes everything.
It’s the non-food that worries me most …
I remember cooking my first vegetarian meal. It wasn’t very good.
But I tried it again. And again. And again.
And slowly, something started kicking in. I learned cooking skills. And I started falling in love with the meals I created.
Because they were better than anything I could ever get at a restaurant. They were better for me. They tasted better.
Let’s switch gears for a moment. I want you to think about your car. Instinctively, you know your car needs gas. Without gas, it won’t go.
You have around 400 miles, and then you must pull into a filling station. (Yes, I’m talking gas-powered, not electric.) Fill it up, and off you go.
What if you put in regular even though the manufacturer tells you premium? It will still go. It might lack in performance, run a little rough, but it will still go.
Now fill it with water. Your car will cease. It simply won’t go.
You might say cars are finicky and very temperamental. They run if you use the required fuel, but you have problems anywhere outside the guidelines. They quickly appear.
In comparison, people can go - go - GO! We have bodies that can run on almost anything. We’re proving that time and again. Don’t believe me? Grab a box or bag from your pantry. Do you see:
Artificial Sweeteners: Aspartame, sucralose, saccharin, etc.
High-Fructose Corn Syrup: A sweetener found in many processed foods and sugary beverages.
Trans Fats: Partially hydrogenated oils found in some processed and fried foods.
Artificial Colors: Synthetic dyes used in various processed foods.
Artificial Flavors: Synthetic additives to enhance flavor.
Monosodium Glutamate (MSG): A flavor enhancer often used in savory foods.
BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene): Synthetic antioxidants used to preserve foods.
Sodium Nitrate and Nitrite: Preservatives often used in processed meats.
Potassium Bromate: A food additive used in some bread and bakery products.
Sodium Benzoate: A preservative found in some sodas and processed foods.
Propylene Glycol: A synthetic additive used in some processed foods.
Artificial Preservatives: Various synthetic preservatives added to extend shelf life.
Hydrogenated Oils: Oils that have undergone a process to become solid at room temperature.
Sulfites: Used as preservatives in some dried fruits and wine.
Soy Protein Isolate: A highly processed form of soy often found in processed foods.
Artificial Emulsifiers: Such as polysorbate 80 and carrageenan.
You have a choice. You can eat an apple or butylated hydroxyanisole. Eat steamed broccoli or a plate of artificial emulsifiers. Which would you choose?
It sounds silly that way, but once upon a time, a scientist decided it was a good idea to create all of these foods-that-aren’t-foods, mix them together in a way that creates a food product, put it out into the marketplace, and call it food.
We may have more than 60,000 products inside the average grocery store these days, but I’d be willing to argue how much of it is food.
Need more proof? This excellent documentary, Corrupt Food Industry, does a good job of showing just how far our food-related decisions will go.
“I’m busy. I’m focused on health this year. How do I select food?”
Here’s my approach: 4 ways I put “real” food at the top of my list
I hear you. I get that this is all overwhelming and confusing.
I’ve been moving down this path for almost 30 years.
You learn A LOT!
And trust me, THEY don’t make this easy. Yet, who has time to pay attention constantly?
As someone focused on being as healthy as possible, AND ensuring “real” food becomes my mainstay, I’m focused on four simple daily choices. They’re super easy, and don’t take a lot of time. If you’re dedicated to eating plant-based, they’ll work for you, too.
One: Prioritize produce
I LOVE the colorful plate concept. I try and build more color into every meal I eat.
Yes, it’s easier in the summer when there are lots more to choose from. But even in winter, you can shop and look for color.
How about prioritizing colors throughout the week? 🎨
🍆Purple days could have you cooking with eggplant and cabbage.
🍅Red days may find tomatoes and red peppers on your meal plan.
You can even select a cookbook that prioritizes different veggies - I have a few listed in my Cookbook Club.
Two: Cook at home
It may sound simple, but I found it to be a profound move. When we consciously chose to cook rather than go out to a restaurant, it changed my approach to good food. I spent more time looking for nutritious meals, and naturally built it into my schedule.
Some recipes are more difficult. Some will only require 30 minutes. As you build up your collection of favorites, earmark them for timing. Then, you can easily swap menu items on days when you don’t feel like cooking, or have a tight schedule.
Three: Find substitutes
There’s just something about “crunch.” That’s why it’s so difficult to pull away from chips and crackers. And carrots and celery will never do.
So, find alternatives to satisfy the crunch. I make seed crackers, kale chips, and other crunchy snacks I can substitute as needed. Experiment with things you like, then commit to making them regularly. Buy a special jar for your kitchen counter, and you’re ready for the next time you need “crunch.”
Four: Make a plan
The easiest way to throw it all away is by not following a plan. It makes you more likely to pick up the phone and call for something unhealthy.
So create a plan. Make it easy. Put it on your fridge, or create a journal. Have cookbooks ready, and more importantly, have recipes available.
Ever noticed how you start anticipating things early on? You’ll begin to look forward to what’s on the menu in the evening, and even find yourself craving what’s coming.
Til next time … Keep Learning!
Lori
p.s. A BIG thank you for reading and being here. This is my little experiment … because I’m a writer at heart, and I want to write. I’m creating a safe space here to learn, ask questions, and get even better at discovering what FOOD really is. THANKS for YOU!
