The Eating Real Food Blog

  Healthy Shopping Shopping Lists A shopping list can be a powerful tool to help families make nutritious choices and stay within budget. Grocery prices are at an all-time high so having a plan and grocery list before you head to the store will save you time and money at the store.   Shopping without a plan leads to impulse buying of unhealthy and expensive foods. Here are some simple tips for your list. 1.      Plan your menu for the week! With this plan, you can build a shopping list. 2.      Check your inventory, including cabinets, pantry, fridge, and freezer, to eliminate double purchasing and ensure you have the ingredients to prepare healthy meals. 3.      Buy fresh produce in small portions you know you will eat within a week. 4.      Buy meat in bulk and cut meat into portions that fit your menu. 5.      Avoid prepared foods; you pay a higher price and don’t know ...

  Healthy Snacking Of course, we all snack, Snacks can be healthy if you make nutritious choices. Improving snacks can be a significant part of a plan to reduce obesity. A small amount of preparation can add healthy snacks to a family’s daily nutrition; here are some tips for healthy snacks to avoid vending machines filled with snacks that will ruin your health and fitness plan.  What is the problem with processed food? Food processing often removes much of the nutrients while increasing the calories. Your body needs fiber; processed foods have more sugar and less fiber. Processed foods are usually high in added sugar, raising your blood sugar. Processed foods are often high in unhealthy fats. 75% of the food energy in purchases in the US is from processed foods!  Why do we eat so much of it? The answer is salt, sugar, and fat. These foods are not accidentally filled with sugar, fat, and salt. The food industry refers to the point at which sugar, fat, or salt are ble...

  Controlling Portion Sizes One strategy for maintaining a healthy weight is portion size awareness. Without using scales or measuring devices, you can be mindful of portion sizes by using everyday items as visual aids. Here is a table of portion sizes and everyday items. Food  Quantity    Visual aid Calorie count Meat 3 ounces Deck of cards 150-300 Cheese 1 ounce 9-volt battery 100 Bread 1 slice Cell phone 100 Potatoes, rice, pasta, or beans 1/2 cup Computer Mouse 100 Fruit 1 medium Tennis ball 100 Vegetables 1 cup Your fist 25-50 Salad dressing 1 tablespoon Tip of thumb to the first joint ...