Would you mind tasting this? It’s my second book, Starting from Scratch, and I want to get readers’ thoughts on flavor and texture before it goes in the oven. Starting From Scratch picks up where Finding Life’s Secret Sauce left off, with a focus on how to fit healthier eating and cooking into your crazy, busy schedule. We’ve all developed our own systems and solutions in the kitchen, and I would love to sprinkle readers’ real-life tips throughout my book. I will publish book excerpts on my blog weekly, encouraging you to dish out your advice in the comments section. I’ll include helpful comments in the book, crediting you and/or your blog, and send you free copies of the book. Also, I’m consulting an expert blogger(s) for each section of the book – for this excerpt, it’s Georgie Fear, a Registered Dietitian who writes at Ask Georgie.

It’s tough to remember  every item on the Dirty Dozen and Clean 15 at all times, especially if your memory is as scattered and forgetful as mine. Another strategy is to buy as many whole foods as possible, including organics in the mix as the budget allows. And buy local whenever the opportunity arises.

Whole foods are unprocessed and unrefined, or processed and refined as little as possible before being consumed. They typically do not contain added ingredients, such as sugar, salt, or fat.

Grocery stores are designed so that the items around the edge are generally those which are most whole or natural. The ones in between are, usually at least, more processed. Of course, there are exceptions to the rule, such as some of the delightful selections found in the deli section (like two-day old potato salad) and some of those Crisco-laden cakes in the bakery section (which I am guilty of eating at kids’ birthday parties). As well as wholesome foods like dried bean and whole grain cereals in the middle aisles. But you can see my point.

Local foods. Sourcing food locally is even better than sifting through piles of fruit and veggies at your local grocer in hopes of finding something that’s fresh. But what exactly does local mean?

According to Sustainable Table, local food production can be thought of in concentric circles that start with growing food at home. That’s right, the best option is right in your back yard. But even if you buy foods in the community or state, you’ll be supporting the local economy while while also supporting the environment.

Sustainable Table also recommends starting with one food group, such as vegetables, to purchase and eat. This ensures you are selecting items that are in season, making cooking easier and eating more pleasurable.

For more information on sourcing locally, check out this helpful article on Simple Bites.

Processed foods have been altered from their natural state. While processed foods generally get a bad rap, there are cases where canning, freezing, refrigeration, dehydration and aseptic processing may actually be beneficial – such as skimming down milk or freezing vegetables to capture their nutrient content. Low fat and fat free milk are “processed”, but the reduction in fat makes them better dietary choices than whole milk for anyone over the age of 2. Same goes for low-fat cheeses, according to Georgie.

The bad associations of processed foods occur generally when they have been commoditized, or produced in large enough quantities to last longer. Some processed foods are fortified with vitamins and minerals; others are packed with preservatives and laden with sugar.

Many processed foods fail to resemble their whole counterparts, and those which tend to be less health include:

• Canned foods with lots of sodium (e.g., soups)
• White breads and pastas made with refined white flour, which are not as healthy as those made with whole grains (look for “enriched” flour as a clue for that which is refined).
• Packaged high-calorie snack foods, such as chips and cheese snacks (even the Brown Rice Crisps, I am sad to say)
• High-fat convenience foods, like cans of ravioli or frozen pizza
• Frozen fish sticks and chicken fingers (I am afraid that includes Dinosaur nuggets)
• Frozen dinners (even the TV variety which I reminisce about later)
• Packaged cakes and cookies (time to clear a few of these out when you makeover your kitchen)
• Boxed meal mixes (from Hamburger Helper to Mac n Cheese kits)
• Sugary breakfast cereals (even ones loaded with bran)
• Processed meats (hot dogs, sausage, packaged lunch meats)

So to summarize, if you are considering an apple, a helping of applesauce or an apple Pop-Tart, the apple is the whole or natural choice, especially if it is purchased at your local farmer’s market. The applesauce is processed, but not necessarily unhealthy. Is the pop-tart processed and unhealthy? Well, I think you know the answer to that question.

Sadly, the high price of whole and locally grown foods leaves low-income families with the unfortunate alternative of buying less expensive, less healthy processed foods.  Stories such as this one – comparing thin Whole Foods and Albertson’s shoppers – are far too common.

Next week, I’ll share my top ten list of  healthy, but cheap, foods.

About Georgie Fear

Georgie Fear is a Registered Dietitian and New Jersey native. She received her undergraduate degree in Nutritional Sciences from Rutgers University and completed her dietetic internship and clinical training at Cornell University. She currently works as Sports Nutritionist for Rutgers University Athletics, and teaches many fitness and nutrition classes at the university and other health and medical establishments around Central Jersey. A lifelong athlete, Georgie is a marathon runner, triathlete, and avid rock climber. Her educational style is science-based, informative, and full of practical tips that work in the real world. She specializes in nutrition for sports performance, weight management, chronic disease prevention, and healthy cooking.

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2. Karen@WaistingTime

   
   06/10 2010

   I eat a lot more whole stuff now but still rely on some processed for convenience. If I was a purist following the South Beach diet, I would be doing just what you suggest:) And I sooo have purple thumbs but have garden envy and wish I could grow stuff for myself.

3. Kelly @ Healthy Living With Kelly

   
   06/11 2010

   Poptarts aren’t healthy? I might cry! haha! You know I am kidding!!! But I am not going to lie…I do like poptarts and have to indulge every so often!