First Steps to Real Food

first steps to real food KOTH

Are you working to ditch processed foods and put more real food on the table? This month we’re running a series called Real Food Made Simple: A Beginner’s Guide to Eating Better. Our goal is to answer the questions you might have and make the transition a whole lot easier!

Written by Stacy Karen, Contributing Writer

Transitioning your family to a real food diet can seem overwhelming. There is so much to learn, new foods to try, cooking techniques to master, and shopping strategies to implement.

Once you begin to learn about the harmful effects of our modern-day diets and the benefits of real food, it is tempting to change everything at once.

But contrary to this strong urge, it is often better (and more feasible) to take things slowly and implement one or two changes at a time.

Modifying your diet in this way will help ensure lasting change and also minimize resistance from your family.

The following are the first steps I recommend. Choose one or two to begin with and add another every few weeks (once you feel that the previous step has been mastered).

Replace margarine with butter.

This step is fairly easy since butter can be used in most any way that margarine is. I know many people fear using butter because of its fat content, but let’s think about the food content for a moment (and will get to fat later – the right fat is not bad, including butter):

Butter = Cream (and possibly salt)

Margarine = Canola and sunflower oils, water, modified palm and palm kernel oils, salt, whey protein concentrate, soy lecithin, vegetable monoglycerides, potassium sorbate, vegetable color, artificial flavor, citric acid, vitamin A palmitate, vitamin D3, alpha-tocopherol acetate.

It’s easy to see which one is real. Our body can tell the difference, too!

Replace vegetable and canola oils with coconut and olive oil.

Most cooking tasks can be handled with coconut oil and olive oil. These oils are nutritious and don’t harm the body. Yes, canola is touted as a “healthy oil,” but it is far from it. To learn more about the history of canola oil and why it is bad for you, read this article: The Great Con-ola.

Reduce white flour in homemade baked goods.

Slowly replace white flour with whole wheat flour. For example, if a recipe calls for 1 cup of white flour, replace a 1/4 cup with wheat. It may go unnoticed! Gradually increase the amount of whole wheat flour in baked goods and slowly eliminate the white flour. This will be less painful than suddenly offering 100% whole wheat muffins to your children.

Increase consumption of vegetables.

IMG 6720
{Simple and Fresh Tomato Salad}

Make an effort to eat at least one or two vegetables with every meal, working up to more. Branch out and try something new once a week. You might be surprised about some flavors the family actually enjoys.

Here are three posts to help you get started:

How to Cook Vegetables: Steaming, Pan Cooking and Lots of Tasty Recipes

7 Ways to Add More Veggies to Meals You’re Already Cooking

Fast and Frugal Snacks Straight from Your Garden

Eliminate soda.

I understand that this can be a tough one if you drink soda regularly. It’s OK to cut down gradually, but make getting rid of soda a priority. You already know that soda is bad for you, completely unnatural and full of sugar (or artificial sweeteners).

Try other drinks such as kombucha or water kefir (which are somewhat bubbly) or flavor water with a slice of lemon or lime.

Commit to avoiding artificial sweeteners and high fructose corn syrup in store-bought products.

Once you are ready to replace condiments (such as ketchup) and snacks (like granola bars), look for items that are free of corn syrup, aspartame, and other artificial sweeteners such as Sucralose, Saccharin, and Acesulfame K.

Store-bought snacks that meet this criteria might be difficult to find (or too expensive), which leads me to the next step:

Replace some store-bought snacks with homemade goods.

muffins 004

It is quite easy to prepare wholesome cookies, cereal bars, energy balls, muffins, and other real food snacks at home.

It is also helpful to experiment with other forms of snack foods such as carrots and hummus, fruit, and so on. It is important to remember than snacks are not just a stop gap for hunger, but also a way to increase overall nutrition. Make them count.

Check out these posts for more ideas: Read Food Snacks for Kids – 45 Ideas and 10 On-the-Go Healthy Snack Ideas for Toddlers.

Katie of Kitchen Stewardship also has a great homemade snacks cookbook called Healthy Snacks to Go.

Experiment with breakfast options

Boxed cereal or toast are some of the most common breakfast foods, however, I think most of us know that while they are convenient, they don’t pack much of a nutritional punch.

Try some other options such as baked oatmeal, protein pancakes, bacon and eggs, or breakfast casserole.

Don’t attempt to make something new every day; instead, gradually replace boxed cereal with more healthful options. Perhaps start out with a new breakfast only once a week and work up from there. If you have older children, be sure to teach them how to cook these new foods, so they can help!

choc chili
This Chocolate Chili is delicious.

Set aside time to cook.

Eating real food it much more affordable when you are making things from scratch. Before attempting to tackle any of the steps above, I recommend looking at your schedule and carving out some time for menu planning and bulk cooking (if it’s not there already). Taking an afternoon or evening to prepare some healthy snacks, precook meat, and put together a large salad will make it easier to eat real food on a daily basis.

If the moment of hunger strikes and there is no real food on hand, it becomes difficult to stay on track. Being prepared is key to your success.

Begin to gather real food recipes.

There are a lot of real food recipes online. I often find it easier to search for a new recipe with whole food ingredients than to modify a family favorite. Not to say that favorites can’t be successfully adapted to real food guidelines, but it is often best to save these for unhurried times.

Collect recipes from around the web that you find interesting. Get your family involved by showing them some delicious-looking meals and ask them to choose one or two  to try.

Get familiar with the outer aisles of the grocery store.

You will find most real food ingredients in the outer aisles of the grocery store.  Most often, the deeper you go, the more refined the food becomes. Spend some time looking around the produce and meat departments and see what is available. This is where you will be buying most of your food.

Implementing any of the above steps is a worthy use of your time. Each one will become easier as you practice, and one day, eating like this will seem like second nature.

Other posts in the series:

Real Food Made Simple: A Beginner’s Guide to Eating Better

What Is Real Food?

Cutting Your Kitchen Prep Time in Half — Or More!

Confessions of a Formerly Picky Eater

How to Read Food Labels

The Grain Controversy: Should We Eat Them or Not?

Second Steps Towards Eating Real Foods: Switching Your Food Sources

Sweeteners: How They Affect You, Which Ones are Best, and How to Use Them

Simple Steps to Begin Cooking Homemade: Pantry Staples

5 Strategies to Help Your Husband and Kids Transition to Real Food 

7 Foods to Avoid

Finding Real Food in the Grocery Store

20 Easy Real Food Switches and Substitutions {with Free Printable Chart}

First Steps to Eating for Fertility

Keeping Costs Down in a Real Food Kitchen

Raising Kids on Real Food

5 Ways to Get More Fruits & Veggies into your Diet

Food Is Not Cheap: 4 Steps to Budgeting in Real Food

Simple Steps to Begin Cooking Homemade: Baked Goods

Simple Roast Chicken (And Fabulous Side Dish Recipes!)

17 Homemade Spice Mixes {with Recipes & Why You Should Use Them!}

5 Ways Green Living and Real Food are Connected

Simple Steps to Begin Cooking Homemade: Soups, Sauces, and Simple Dinners

Which first steps to real food have you already taken? What are you going to work on next?

About Stacy Karen

Stacy, a homeschooling Mom of three, enjoys healthy, natural living and is a make-it-from-scratch maniac. She strives to encourage women to find peace and joy at home through her blog, A Delightful Home, where she shares tips and tricks for creating a happy home (and life) with God at its center.

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Comments

  1. I am pretty much terrified to make this change. I’m a working mom and not terribly domestic and I have three men to feed all of whom dislike just about anything that could remotely be called “good for them”. I like the idea of starting small. I think I’ll start with butter, and a new breakfast recipe. My sons usually eat bacon and eggs or a breakfast sandwich (at least I make that with whole foods–I think, lol), but I love cereal. But I think breakfast might be the easiest place to start for us.

    Here’s a dumb question: How can you make butter spreadable? Like, you can’t leave it out so it’s soft, right? Because it needs to be refrigerated? What about those whipped butters? No good?

    Thank you so much for this series!

    • That’s not a dumb question. You can actually leave butter out and it will be fine. I just keep it in a glass pyrex container with a lid on it and store it in the cupboard. It would take a long time to go bad this way. If you’re worried about it, just put small amounts in the container at a time, and then you can always have soft, spreadable butter.

      Breakfast is definitely a great place to start. I think it’s amazing that you’re going to do this, even though you’re scared to do it. That makes you an amazing mom and wife, taking care of your family like that. :)

    • I was so excited when I found that you can still get countertop butter crocks: http://amzn.to/W0sCdx
      My grandma had one when I was a kid. You just put cold water in the crock, pack a softened stick of butter into the cup, and submerge it in the water. Change the water every 2 or 3 days. If you find it growing a bit of mold, put it in a cooler spot in your kitchen and add a pinch of salt to the water. :) I love having perfect spreadable butter all the time.

  2. This is a great, organized list for getting started on healthier eating. I’m a checklist kind of girl, so it is satisfying to check off a few I am already doing, and helpful to set my next goals.

  3. I love how this gives people a very practical place to start their journey! Thanks for sharing! I’m going to be linking to this article on my Friday Features post today :-)

Trackbacks

  1. [...] Up until a few years ago, I’d always been rather naive when it came to ingredients in packaged foods. “Surely,” I thought, “they wouldn’t use anything that wasn’t actually an ingredient.” But as my family and I started our real food journey and I started reading labels, I realized I was sorely mistaken. It can be overwhelming to sort through the myriad dietary options we have, especially when life is busy, so here's a quick list of seven items to avoid on your own real food journey. A word of grace here. This is just a list of information – guidelines, if you will. Know that all of us – yes, all of us – don't always follow them either. Don't feel frustrated if you don't keep this list "perfectly" – do what you can and at the end of each day, be joyful and satisfied that you are taking any steps at all toward healthier living. [...]

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