70+ recipes both kids and adults will love + tips on how to avoid processed foods.
I just returned from a month-long vacation with my family and came back to an empty refrigerator – except for some fruit, meat and make-ahead meals in my freezer. And while I went out to buy food to replenish our frig, it occurred to me that there are certain foods I haven’t bought from the grocery store in years because these foods are usually loaded with artificial colors, flavors, preservatives, sugar (or worse sugar substitutes), GMOs and other ingredients that I avoid for my family. Find out what foods not to buy at the store.
10 Foods NOT to Buy at the Grocery Store
1. Frozen waffles and pancakes
It’s so easy to opt for pre-packaged frozen waffles or pancakes to pop in the toaster, but if you take a look at the ingredient list you’ll see a laundry list of additives and sugar. You can easily make your own (check out my gluten-free buttermilk pancake recipe and adapt for waffles too) ahead of time and make double or triple batches to freeze. We usually make bulk batches over the weekend and use them for breakfast or packing in our kids’ lunches.
2. Non-dairy milk (almond, soy, coconut or rice)
I usually opt out of soy milk, but I do love almond and coconut milk for my smoothies. But have you ever checked out the ingredient list? Most of the store-bought non-dairy milks have an ingredient called carrageenan – an additive that can cause gastrointestinal inflammation and other health issues. Plus, soy has other anti-nutrients you should avoid. Read about the dangers of soy. And it’s actually pretty easy to make your own coconut milk or almond milk (or buy it from a reputable source – here’s where I buy coconut milk).
3. Trail mix or trail mix bars
Buying trail mix or snack bars may seem like an easier option, but again many brands are loaded with sugar (or worse high fructose corn syrup) and other additives. Again, it’s easier to make your own and make a big batch to use for the week.
This Paleo Trail Mix is great on its own or it can be formed into bars – which works well for a kid’s lunch. It’s packed with healthy nuts, shredded coconut, and raisins to deliver a healthy mix of carbs and protein – and lightly sweetened with real maple syrup.
4. Salad dressing
I see it all the time. Shopper grazing over the salad dressing aisle in stores, and I’m always amazed when people buy dressings that are just as easy to make at home. Plus, it’s easy to accommodate those with food allergies with homemade dressings. Many store-bought dressings contain gluten, soy and other allergens that my family has to avoid.
Italian dressing can be made with olive oil, apple cider vinegar, garlic, salt and a touch of Italian spices (like basil, thyme, parsley and oregano). Sometimes I even add a few squeezes of lemon juice for a citrus flavor. Another favorite in my house is homemade garlic buttermilk ranch dressing.
5. Canned soups and vegetables
We avoid canned soups, vegetables and pretty much anything in a can to eliminate potential exposure to BPA-lined cans. In addition, we prefer fresh vegetables and fruit, as well as homemade broths and soups to cut down on salt and other additives. I usually make a batch of homemade broth and store extra in mason jars in the freezer.
6. Coffee creamer
Take a look at the label for your favorite coffee creamer. Chances are you’re checking out a long list of ingredients you can barely pronounce. I know, you can’t live without your pumpkin spice coffee in the morning. But it’s actually pretty easy to make your own. This pumpkin spice creamer contains only 5 ingredients that you probably already have in your kitchen.
7. Table salt
I’ve long given up on margarine. Years ago, I thought margarine was the healthier choice. It was lower in fat and made from vegetables oils rather than high-fat butter. Boy was I wrong. The reality is that margarine is a man-made product. It’s like hydrogenated oil. It’s a food-like substance that isn’t made with real food. Find out more about what’s wrong with canola and other vegetable oils.
Real butter from pastured cows, on the other hand, is a real food that has been produced for centuries. It’s packed with fat-soluble vitamins (which doesn’t make you fat, actually it nourishes your body), vitamin K2 and conjugated linoleic acid.
9. Canola and vegetable oils
And while we’re talking about canola and vegetable oils (this includes corn, soybean, sunflower, safflower, peanut, grapeseed, rapeseed and cottonseed oils), I should note that these oils should be avoided too since they are refined, usually made from GMO rapeseeds and treated with chemicals to get the desired color. They’re also high in polyunsaturated fats and omega-6 fats (which are not the same as healthy omega-3 fats). Read more on why you should avoid soybean and other vegetable oils.
Instead opt for monounsaturated fats like unrefined, virgin coconut oil (which work well for stir fry, deep fry and so much more), organic ghee or pastured butter. Extra-virgin olive oil and avocado oil are great for salads and other dishes that don’t require heat.
10. Boxed cereal
I have vivid memories of eating a box of Honey Nut Cheerios and Fruit Loops in the morning as a kid. Little did I (or my mom) know that those cereals were loaded with artificial colors and flavors and packed with sugar and high fructose corn syrup. Read more on 8 unhealthy truths about breakfast cereal.
Now as a mom myself, I opt out of sugary boxed cereal. My kids have seen commercials on TV for boxed cereal but haven’t tried any of them yet. Even those touted as healthier alternatives without artificial colors or preservatives are still high in sugar and refined carbohydrates. I usually make the kids a quick frittata or scrambled eggs with fruit for breakfast instead. They love these kid-friendly egg breakfast burritos (which we now make a gluten free tortilla) and gluten-free mini quiches (great for making ahead).
But I admit I do let my kids indulge from time to time on a box of cereal but we usually opt for a puffed brown rice cereal or organic corn flakes. These still give the kids a bit of crunch but without the added artificial colors or sugar. They’re not perfect options but I find that my kids just like to have a little treat now and then.
What food have you stopped buying at the grocery store?
Four Food Groups All Kids Should Eat
10 Reasons to Cut Out Processed Foods
6 “Health” Foods That Contain Toxic Ingredients
9 Foods with More Sugar Than a Donut
Why Your Grandparents Didn’t Have Food Allergies
This post was featured on Fight Back Fridays.
Feature image credit: 123rf / kzenon.
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