Food has become a complex and controversial topic.
It wasn't always this way. The big food companies and the whole foods industry are feeding us a lot of information (and misinformation) on what and how we should eat.
Most of the food ads continue to promote fast, processed foods such as burgers, pizzas, and tacos. The natural health trends encourage super foods and protein powders.
It can be hard to know what (and how!) to eat with all the recent diet fads and the rise of chronic health issues and food sensitivities.
If you are curious about eating better and you want accessible, affordable tips;
read this post and start wherever you want to!
Check the Source!
As a disclaimer, know that I (Audrey) am not a nutrition expert nor a registered dietitian.
I simply have an interest in nutrition as a way to regain health.
I have a bachelor and master in holistic nutrition and natural health.
I am familiar with most diets out there such as Whole30, Paleo, AIP, Keto, Mediterranean and more. I also have personal experience living with many food sensitivities which has always fueled my interest in whole foods.
So, this is my background and it is limited for sure. So, as always take what I say with a grain of salt. It may not apply to your situation or your body's needs.
My strong conviction is that eating well doesn't demand following a certain diet.
Our bodies are made to adapt to a huge variety of foods. If you think that eating healthy means eating gluten-free or low sugar, fat-free or dairy-free; think again!
"The most essential principle is not what you eat (or what you don't eat), but the source of what you eat."
What does this mean? Choose quality foods that are minimally processed and without added preservatives, chemicals, heavy metals, artificial flavorings and coloring. This also means getting grass-fed, organic meat, organic cage-free pasture eggs, wild caught fish, dairy from non-GMO cows etc...
Tip #1 : Buy unprocessed, whole and organic food.
Check Your Portions!
Americans are known for serving big portions whether it is food or drinks.
We are used to thinking the more, the better. We look for the all-you-can-eat buffet to get our money's worth. One scoop of ice cream actually looks like ... 3!
Of course, we have to get a refill for our pop before we head out. In some states, everything is bigger: the seats at the movie theater, the cars, the furniture and even, the bathtubs. Have you noticed?
While the concept of feasting is very human and good, some of us have completely lost connection with our stomach. Our sense of satiety is dis-regulated. We are overeating on a regular basis.
You might think this doesn't apply to you because you eat smaller portions all day (aka "grazing".) Yet, if you were to look at the sum of all you eat in a day, it would be more than you realize.
We like crepes because they only allow room for what you need, nothing more. One sign that they are overfilled is that we can't fold them.
The truth is, we eat more out of habit than out of real hunger.
When was the last time you actually felt hungry?
Tip #2 : if you haven't done so, reduce your portions by a third for a week (and the snacking!) and observe how you feel.
Check the Ingredients' List!
Regardless of all the opposing opinions regarding food, many agree that it is better to avoid consuming certain ingredients. Here is a list that most health sources cite: (We are a bit more moderate!) -inflammatory oils (especially soybean, vegetable oils, yes, even canola.) -artificial sweeteners -anything with high fructose corn syrup -anything with artificial food dye -any food that is high in sugar and highly processed -soft sugary, carbonated drinks -non-organic strawberries -artificial flavoring -farm-raised fish -conventional raised meat and deli meat. -conventional dairy
Most sources state that we should avoid all refined, ultra-processed grains.
(bread, pasta, cookies, cake etc...) How sad we would be!
The reason is that they are low in nutrients and spike our blood sugar levels.
We are not quite that extreme.
Once again, choosing quality flour and/or making healthier treats that are homemade can have its place within a healthy diet. Of course, even natural treats are still high in sugar and should be eaten in moderation. That is the key!
The real issue is when the majority of our calories come from refined grains that are store-bought. They usually come with added preservatives, additives and artificial flavorings. Plus, they are usually fried or cooked in soybean or corn oil. Those are highly inflammatory!
Tip #3: Learn to check the food labels for any harmful ingredients.
(have you checked the ingredients" list for candy? Yikes!)
Check This Out Or Not! Many dieting apps encourage us to count what we eat as a way of tracking our food intake. So, we count calories, carbs, sugar, saturated fats etc... We do not recommend this practice. First, it is tedious and cannot be sustained for long. This "hyper focus" keeps our minds in a state of alert which can really affect our approach to food. It sends the message "food is to be feared." Calories are not created equal. Two people eating 2000 calories a day may look very different. "Our bodies need the right kind of calories for health." Some days, we will naturally eat more than others. What we suggest is aiming at nutritional balance throughout the week. This allows room for "grace" for when we overeat one day. Ask yourself how much protein, carbs, and good fats am I eating? Is my diet diverse enough to bring in nutrients? We love to use ingredients that are whole and unjustly neglected like sauerkraut, leeks, squash and more.
Tip #4: Forget about counting calories and build nutritional balance instead.
How Do Our Crepes Check Out?
We make it our mission to bring food that is both nutritious and delicious.
Based on the principles for healthy eating we have shared above, you may wonder if our crepes have their place in a balanced, healthy diet. (Great question!)
Most of our savory crepes provide a balanced ratio of protein, carbs and good fats.
We work hard to use quality ingredients which are whole or minimally processed.
We like to use organic, cage-free eggs, uncured bacon, natural flavorings only, grass-fed ground beef, all-beef uncured hot dogs, wild caught salmon etc...
Buckwheat flour is less processed than all purpose flour and provides more fiber. However, for someone following the Keto diet, a large crepe is still too high in carbs.
In terms of oil, we stay away from soybean, corn and other vegetable oils. We prefer avocado oil for a dairy-free alternative or butter only.
Our sweet crepes range from wholesome to very sweet. They are definitely a treat.
For a healthier, sweet crepe, we recommend using buckwheat flour (which doesn't have eggs or dairy) and choosing a simple sweet filling such as fresh fruit or a little bit of jam. We make most of our sauces from scratch to avoid preservatives, high sugar, artificial coloring and corn syrup. Our chocolate sauce is made with 70% chocolate with no added sugar. Our salted caramel has cream, sugar, butter and sea salt. That's it!
Tip #5 Remember that anything sweet is a special treat, not meant to be eaten every day.
For all those who wish to eat more whole foods that are diverse, we are cheering for you! Every change, even small will yield results that will multiply over time. This market season, we are bringing a NEW vegan crepe batter that is also gluten-free and dairy-free so it can be enjoyed by all. We try hard to offer crepe fillings that range from healthy and well-balanced to gourmet. As always, we stay committed to making our sauces, spreads and fillings from scratch without anything artificial, so a good thing can truly stay a good thing. Visit us at the farmer's market at the RiverLoop Expo Plaza in Waterloo, IA, every Saturday from 8-noon from May till the end of September 2024.
What is your favorite healthy dish that you like to make at home? What is one new, healthier food that you could eat more of?