You’re kicking off your New Year’s resolution to make more mindful food choices. That’s awesome! But, let’s face it: navigating the grocery store is daunting, to say the least. Grain-free, gluten-free, non-GMO, organic, sugar-free, fat-free…these are just a few of the buzzwords you’ve likely seen plenty of times that make selecting better-for-you choices at the grocery overwhelming and downright confusing.
Understanding how to read food labels and what you should actually pay attention to is an essential part of making informed decisions while shopping. We’ve put together a guide to help you master reading food labels like a pro and make simple, everyday swaps in classic Southern cooking without sacrificing the comforting flavors you love.
Picking Your Protein: From the Farm
Most meals start with protein, and for good reason. Ensuring your diet is protein rich will keep your body strong and healthy– that includes your hair and nails. Eat your skincare, ladies!
“The easiest first step to making better meat choices is staying away from processed foods like cured meats,” says Rick Escobar, a grass-fed beef rancher in Central Texas. “Grocery stores purchase from large-scale food corporations. The bigger the corporation, the worse off the quality of the product is. Sourcing from local farmers is the best thing you can do for your body. You know exactly what is going into the meat you are buying.”
If local sourcing isn’t an option for you, look for products in the grocery store labeled grass-fed, organic, and/or pasture raised.
“Just know that if the animal you are buying spent its life in the grass roaming the fields eating grass, bugs, whatever– that is the very best choice you can make.”
Understanding Labels
You have your proteins figured out. What about all the other typical diet staples like bread, pasta, canned goods and more? The most basic rule can also be the hardest: avoid it all and make it yourself! However, we know that’s not a sustainable method for most people, so here are a few tips when you’re looking for pantry staples.
Inflammatory Oils:
Inflammatory oils can be hard on your body and increase inflammation of the gut lining for many people. Opt for products that use real butter, olive, coconut, or avocado oil.
Added Sugars:
It can be hard to avoid sugar altogether, especially if you have a sweet tooth. Look for products with a low number of grams of sugar per serving and use real cane sugar, coconut sugar, maple syrup or other unrefined options as opposed to products with high fructose corn syrup.
Artificial Coloring:
More and more research is coming out about side effects associated with artificial food dyes. Avoid dyes such as Red 40, Yellow 6, and Blue 1 (or literally any color-number pairing) and look for foods that use real, whole food ingredients for color such as beets, strawberries, and purple carrot extract.
Another good rule of thumb: if you can’t read it, maybe you shouldn’t be eating it. Some of the ingredients out there sound… scary. Additionally, always remember the fewer ingredients on the label, the better!
Buy This, Not That
Here in the South, our food is good for the soul but not necessarily good for the body. Don’t worry, you don’t need to cut out your favorite Southern staples to lead a healthier life. Many of the region’s traditional ingredients can be swapped for some better options.
Lard or Bacon Grease:
Instead of frying or baking with lard or bacon grease, opt for choices like real butter, avocado oil, coconut oil, or beef tallow.
Canned Goods:
Canned goods can have a high number of additives like sodium and other preservatives. Instead, opt for fresh produce or look at the back of your can and make sure the ingredients are limited to the product, salt, and water.
Sweet Tea:
Instead of buying a jug sweet tea with an exuberant amount of sugar, try making your own brew and sweetening it with honey, maple syrup, or stevia for a lower sugar option.
White Sugar:
White sugar can be swapped out for pure cane sugar, coconut sugar, maple syrup, honey, and other unrefined alternatives in most baked goods and other treats.
White Rice:
Swapping out white rice for brown rice or even quinoa can not only add a healthy dose of whole grains to your diet but also enrich your meal with a higher protein and fiber content.
Working healthier choices into your diet doesn’t have to be overwhelming. Just a little education in reading food labels, finding local food sourcing, and making mindful swaps can be a total game changer.
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