After our three-part weight-loss series where Jette R. Hogenmiller, PhD, MN, APRN, discussed the problems with processed foods, the necessity of certain types of fats, and the truth about sugar, we now want to give you a tool to help you at the grocery store.
The information contained in this article should not be construed as medical advice. Consult your health care provider for appropriate diet changes for you.
Many of the recommendations in the earlier parts of our series echo the thoughts of Elson M. Haas, MD in the book Staying Healthy with Nutrition – The Complete Guide to Diet and Nutritional Medicine (2006). Haas wrote: “Basically, we need to return to our own instincts of proper nutrition… go back to the basics and redevelop our own nutrition.”
We understand that the suggestions below do not necessarily mean just a change in how much money you spend at the grocery store – it is a change in how you shop, which aisles you might go down and how you plan your meals.
Haas recommends we forget the four basic food groups we grew up with: Meat, dairy, grains, fruits and vegetables. Instead, he proposes a new basic four: 1) Fruits, 2) vegetables, 3) whole grains and legumes (beans and peas), and 4) proteins and fats/oils (nuts and seeds for vegetarians; milk, eggs and meats for omnivores).
Now that we have the recommendations of these servings and food groups, it’s important to think about what you should actually buy and stock in your pantry and refrigerator. For more specifics on what to look at while shopping, examine the list below we assembled from Fallon and Enig’s Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats (2001). Notice that the list focuses on eating as much natural and naturally-prepared foods as possible (adapted from pgs. 64-65):
As a reminder, any change in diet you take should be done after you consult a health care provider because everyone has unique needs.
Haas, Elson M. (2006). Staying Healthy with Nutrition – The Complete Guide to Diet and Nutritional Medicine. Celestial Arts. Berkeley.
Fallon, S, Enig, M.G. (2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. New Trends Publishing Inc. Washington, D.C.
NTA Guidelines for Proper Nutrition. (2013).
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