This post is brought to you by Fuel For Fire, all opinions and thoughts are my own! #EatRealFood
Spoiler, awesome giveaway at the end of this post!
How to Eat More Real Food
What is real food? My definition is food as close to its original state as possible. Eating this way in general provides the body with more nutrients, requires more energy (therefore calories) to break down, and exposes us to less toxins and chemicals. With a few simple swaps you can start incorporating more and more real food in your diet too!
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Ignore the label and read the ingredients.
The number one way to start eating more real food is to start reading the labels on the packages you are considering purchasing. The general rule of thumb is if your grandma wouldn’t know what it is (or you couldn’t purchase it in the grocery store on its own) it's probably better to skip it. The less preservatives and added chemicals the better! One of the best examples of this is peanut butter, check yours, I’ll wait. The only ingredients in it should be peanuts and maybe salt, if your PB has words like hydrogenated in it or un-needed sweeteners it may be time to switch brands (even if it says natural on the label.) -
Sweeten It Yourself
If you typically buy things like sweetened oatmeal, yogurt, or coffee creamers, even the light kind, try starting with plain and sweetening it yourself at home with cinnamon, fruit, and vanilla extract. I like to microwave my blueberries before mixing them into my yogurt, this creates a syrup consistency without all the added sugar or preservatives in a store bought flavored yogurt. If you need a little extra sweet you can control how much unrefined natural sugar sources like honey, maple syrup, or coconut sugar you use. -
Avoid Low Fat Foods
Low fat = low calories right? Maybe, but it also usually means they have to replace the fat with something and that something is usually sugar, chemicals and maybe salt. For instance, I’m guilty of back in the day purchasing fat-free half and half, which is filled with corn syrup! Fat is an essential part of the diet that gives us energy, supports hormone health, and is filling. Try replacing some of your low-fat dairy or fat-free products with the original version and notice how much more satisfied a meal makes you! -
Meal Plan
Coming up with a weekly meal plan makes it easier to grocery shop, it also helps eliminate stress when dinner time rolls around. Have a good mix of super quick (think scrambled eggs or whole grain quesadillas) to moderately quick meals (like stir fries) so that you can change things around if needed. -
Meal Prep
If you want to eat more real food you’ve got to make it accessible and just as easy as a processed food. Preparing ingredients ahead of time makes it a much easier task to make meals and snacks using real food during the week. Batch cook a whole bunch of whole grains or starchy vegetables. Prepare and marinate the meat. Wash and chop veggies. The goal is that when the busy work week comes, it will take just as long to throw all those ingredients together as it would to make something from a box or swing through a drive thru. -
Swap refined grains for whole grains and starchy vegetables, look for the word 100%
The USDA recommends making at least half of your grain intake whole grains. In my opinion, refined grains are the most likely culprit of processed food in your diet. Picture one kernel of brown rice, now picture stripping the brown outer layer off of it. The outer layer that contains fiber, protein, vitamins and minerals is now gone, so now we have to enrich it by adding chemical versions back in. Look for the words 100% whole grain/wheat/rolled oats etc, be wary if it doesn’t say 100%. Also, try eating starchy veggies like sweet potatoes and regular potatoes, in place of grains every once in a while, for even more of a nutrient boost! -
Aim to include produce at every single meal.
If you take the meals that you are already eating and aim to just add a veggie to them in one way or another, your already eating more real food! -
Embrace convenience items
Do not be afraid to be part of the convenience club. When I was in grad school or when I was working 60+ hours a week away from home I didn’t feel the least bit guilty in spending money on pre packaged convenience items. Some of my favorites are pre-washed and cut leafy greens and vegetables, steamer bags/bowls of brown rice or quinoa, and pre cooked meats. It made it so much easier to get in real food! -
Join a CSA or visit a Local Farmers Market
If time isn’t the issue, joining a farm box (also known as a CSA) or visiting a local farmers' market can help you get fresh in-season produce for extremely cheap! It can also challenge you to try new things you thought you might not have liked before. -
Have A Stay-In Cooking Date or Girls Night In
One of my favorite ways to get in more real foods is to make healthier versions at home. Mr. Hungry and I love to make pizza a date night. Making our own individual pizzas allows us to use whole grain tortillas, natural meats, and a variety of veggies! I also love to grab a bottle of wine and make a bunch of delicious food out of a new healthy cookbook with my girlfriends!Fuel For Fire Review & Giveaway
A couple of months ago Krystie from Fuel For Fire reached out to me, she had seen my post about “going barless” and she asked if I would like to try samples of Fuel For Fire during my “protein bar hiatus”. When I checked out their website I was super excited to see their protein packs were made with real fruit and veggies and had no juice concentrates, artificial sweeteners, or added sugar. -
Fuel For Fire was created by a group of athletes dedicated to eating real food on the go, so they created a fruit + protein (made with whey isolate) that would be perfect to support their busy active lifestyles. And BTW definitely check out their instagram page, holy motivation!
When the samples arrived I was a little nervous it would be the consistency of a jar of baby food or apple sauce, but I was happy to find out it wasn’t at all! It had the consistency of a real smoothie in a fun convenient package, plus the flavors are amazing! Combinations of smoothies I would actually make, no weird stuff (take that with a grain of salt, I do love spinach in my smoothies)! I liked that the smoothies didn’t have to be refrigerated so they could easily be transported from work to the gym without a worry. (Granted for me this wasn’t very far at Life Time, but the employee fridge didn’t exactly keep things that cold.) The real bonus was that Mr. Hungry LOVED them, he has a sensitive stomach to, well, a lot of things, but these were really easy on his stomach and gave him tons of energy for basketball.
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So now it’s your turn to enter to try them! Enter below to win your own starter kit (one of each flavor)! In addition, Fuel For Fire will be offering Hungry Hobby readers an exclusive 5% OFF using code HUNGRYHOBBY and right now they are offering free shipping! You can also get $1.00 off using this coupon at Whole Foods or Sprouts (for Arizona friends they just launched in Arizona stores!)Good luck! The giveaway will be up through the weekend and I’ll announce the winner Monday morning on the blog!
Daniela says
I love this! One of my goals is to start training for the 2017 Walt Disney World Half Marathon. (1) I really dislike running (2) I really like sweets and crappy food. But, this morning, I told myself I was never going to feel better and achieve all of my goals if I didn't take care of myself first, so, I decided to start training TODAY! Your blog was great motivation and, really, eating healthy REAL foods isn't THAT bad 😉
Farrah says
I try to cook my own meals whenever possible, and I avoid processed foods! :] Thanks for this giveaway--those packs look awesome!!
Kelli Shallal MPH RD says
Great ideas and your welcome!
Cara says
These are great tips! I love making my own home-grown foods because you never know what secret ingredients/chemicals are in store bought items. Thanks for sharing!
Kelli Shallal MPH RD says
right!?! That's amazing I wish I had a garden!
Marianne says
Such a great post Kelli, thanks for all the information, it was also a reminder for me from what you've taught me in the past. Life requires refresher courses!
Mama S
linda spiker says
Great tips! I am a big advocate for real food!
Kelli Shallal MPH RD says
Me too!
Willow says
I make my own dressing, which is one way I eat less processed foods. I just got a spiralizer, which I absolutely love. I am eating way more veggies now that I have it.
Kelli Shallal MPH RD says
That's awesome! I so need a spiralizer! What kind do you have?
Allison - Celebrating Sweets says
Great tips! Especially #2, I never buy already sweetened yogurt or oatmeal, it's crazy how much sugar is in those. Thanks for sharing!!
Kelli Shallal MPH RD says
Right? I used to all the time and now I can't stand it!
Kyla says
We always eat healthier when I take time to plan and prep for meals, worth the time and effort for sure!
Kelli Shallal MPH RD says
Absolutely!
kristen says
I love this post! PS Thanks for such a great giveaway! I am constantly challenging myself to eat cleaner. One way I do that is with veggies. The produce section of the grocery has become my favorite section and picking out new ones to try is my fav!
Kelli Shallal MPH RD says
Your welcome! That's an awesome way to challenge yourself it can be so easy to buy the same thing over and over again!
Jessica Fancy says
Those look like my daughter's squeezees! 🙂
Kelli Shallal MPH RD says
Right!?! That's what I thought! Squeezer for adults (and kids) all around!
Becky @ Disney in your Day says
I've been trying to buy fresh fruits and veggies to snack on - definitely makes me feel better than when I'm eating packaged snacks!
Kelli Shallal MPH RD says
Yes to more produce!
MaryAnne JK says
I put a bowl of fruit on the top shelf of the fridge so that every time I open the fridge, it's right there
Sam says
I really enjoyed your post. I think that it's a great post for the new year as people are making goals. I am trying to include more produce at meals. And to make sure that I am cooking more with basic ingredients rather than the premade foods.
Kelli Shallal MPH RD says
Thanks and that sounds great!
Christina says
I love a big salad of greens, tons of veggie toppings, some protein, and a tasty vinaigrette!
Kelli Shallal MPH RD says
yum yum me too!
Taylor says
I could not agree more! I'm a holistic health coach and it's not easy trying to help people understand that nutrition and health is all about just eating real food.
Great tips! Thank you for sharing! 🙂
Have a beautiful day!
Kelli Shallal MPH RD says
Thanks Taylor!
Shannon Shearn says
Very helpful & motivating 10 step plan to Eat More Real Food!! 🙂 One way I incorporate more real food is with homecooked organic vegetable soups! So many combinations & healthy recipes online, mmm. I never get sick of soup, and it makes you feel so good!
Kelli Shallal MPH RD says
soups are a great way to get in more veggies!
Heather with WELLFITandFED says
I love your list of How to's. So true! Thanks for sharing. My favorite is don't read nutrition labels, read ingredients. I spent years trying to teach patients about food labels. Glad we are evolving in our knowledge of what is really important!
Kelli Shallal MPH RD says
Right!?!? It's so important!
LAURA says
Smoothies are a great way to get in those extra veggies!
Kelli Shallal MPH RD says
Yes they are! What's your favorite? Mine is spinach with pb and banana
judith says
I make sure to have veggies with every meal
Kelli Shallal MPH RD says
Simple but effective!
Cindy A. says
My favorite way to incorporate real food into my diet is by shopping at my local farmer's market. I could honestly spend an entire paycheck there! 🙂
Kelli Shallal MPH RD says
omg yes! usually I find really good deals though!
corinne says
I go to the local farmers' market every week!
ken Miller says
Are these alternatives give the same taste?