on diet culture
Diet culture is my sworn enemy.
I grew up in the early 2000’s; the decade of stick thin models, Weight Watchers, Slim Fast shakes, diet pills, low-rise jeans, and “thinspo” (if you don’t know that last one, don’t google it). America’s Next Top Model was one of my favorite shows to watch with my big sister, where, of course, every girl (including the so-called “plus size” models) was paper thin.
I never learned to eat well, only the amount of food I should be eating. I couldn’t distinguish between a sugary cereal and oats, only that they were both at the bottom of the food pyramid, and therefore, “good”.
Oh yeah, remember this bad boy from P.E.?
This is how I justified that living off ramen, boxed pasta and canned tomato sauce was appropriate for the first 16 years of my life. Thanks, U.S. government!
It’s been awhile since then, and luckily there has been a lot more emphasis on health foods in the last two decades. Unfortunately, the health food industry is not without it’s problems.
Today, “healthy” is a commonly used marketing buzzword. People often seek out products marketed as “healthy,” “low-fat,” or “low-calorie” under the impression that they are making better choices for their bodies. If you actually read the labels for some of these “healthy” foods, you’ll find a laundry list of preservatives, artificial flavorings/colors, vitamin supplements, and sweeteners in lieu of real foods.
Not to mention the new fad diets like keto, paleo, Whole30, fodmap, raw food, gluten-free, vegan, etc. That’s not to say any of these diets are bad, but I do believe they encourage a level of restriction that is not manageable for most people. Unless you have genuine medical or moral reasons for sticking to these diets, I would discourage anyone from following them just to jump on the bandwagon or lose weight. To me, it seems like a fast-track to disappointment and potential for disordered eating. But that’s just my opinion, so take it with a grain of sea salt.
Many mainstream approaches overlook the importance of whole foods and maintaining a balanced, manageable diet. That’s where I believe the emphasis should not be on restricting so-called “bad” foods, but striving to make whole foods a priority.
finding & accessing whole foods
Whole foods are those that are minimally processed and contain no added sugars, preservatives, or chemicals. These include fruits, vegetables, nuts, seeds, whole grains, whole milk, and lean proteins. By consuming whole foods, you are not only getting the necessary nutrients your body needs, but you are also avoiding potential harmful additives that can be found in processed foods.
When you read a food label, you should be able to understand and pronounce everything on the label. If there is something you’ve never heard of before, google it! Some preservatives are more harmful than others, and it’s unrealistic in the U.S. (unfortunately) to never consume any of these additives. But you should understand what they are to make informed decisions around the foods you eat.
Contrary to popular belief, whole foods do not have to be expensive or inaccessible. Shopping at local farmers markets, buying in-season produce, and bulk purchasing grains can all help save money while still consuming nutritious whole foods. Another strategy I like to use is to “shop the perimeter” of the grocery store, since that is where you will find mostly whole foods. There are exceptions, of course, and I still go into the other aisles for my favorite snacks.
With skyrocketing prices all across the nation, I actually find that whole foods are much more affordable these days than ready-to-eat processed meals. The kicker, of course, is that you have to have the energy and know-how to cook these foods. That’s where my blog comes in, as I aim to show you all of my favorite recipes that use whole ingredients and don’t skimp on quality or flavor! No bland chicken breasts here. Also, don’t underestimate the power of a well-prepared frozen vegetable. Steaming broccoli should be a crime; I’ll show you how to make them right.
grocery list template
If you’re just starting to be conscious of the foods you’re buying, here’s a quick list of what you should look for at the grocery store for a 2 week shopping trip:
- 2-3 varieties of meat (chicken breast, chicken drumsticks, beef chuck roast, pork chops, and sirloin steak are all affordable options)
- 2-3 varieties of veggies for side dishes (I like cauliflower, broccoli, carrots, green beans, mushrooms, peas, and brussels sprouts)
- 2-3 varieties of whole grains or starchy vegetables (I like brown rice, oats, quinoa, potatoes, and corn)
- 2-3 varieties of fruits for snacking or smoothies (I like apples, bananas, grapes, strawberries, blueberries, and oranges)
- 1 gallon whole milk (you heard me, I’ll be making a post soon about why I believe whole milk is king)
- 1 loaf of whole grain bread for sandwiches and toast
- 1 dozen eggs
- Any cheese & minimally processed yogurts (I love kefir and Greek yogurt) that your family likes
- nuts, seeds, trail mix, and natural nut butters for snacking (I like peanuts, cashews, almonds, and sunflower seeds the best)
- And of course, your favorite snacks and convenience foods, in moderation! I don’t believe in “good” or “bad” foods, just as long as you’re giving your body the nutrients it needs to thrive
I have found that the more whole foods I eat, the more my body craves these foods, and the less I have to push away the urge to swing through the drive-thru. It definitely wasn’t always like this, though. My go-to indulgent snack is potato chips, and I used to finish off a party-size bag in 2 days. These days, I still buy the occasional regular-size bag, but it sits in my pantry for a week or two before I finish it off. Moderation and balance is key to keeping a sustainable approach to food.
It’s important to remember that not all health foods are created equal. Many so-called “health foods” are actually highly processed and contain artificial sweeteners or additives. Instead of relying on packaged foods marketed as healthy, aim to incorporate more whole foods into your diet. Your body will thank you for it.
-w.w.
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