Follow this simple checklist to get on the path to more healthful eating and a healthier self.
Read Labels, All labels, no exceptions.- This takes time at first, but soon you'll know which products to buy and how to reduce exposure to chemicals and other potentially harmful ingredients:Avoid mystery ingredients. If you don't know what an ingredient is, put it back.Avoid trans fats: "Partially hydrogenated" indicates trans fat, which may damage cell walls and increase bad cholesterol
Say no to high-fructose corn syrup: Although Lehrman said some studies show no difference between high-fructose corn syrup and sugar, most of our experts recommend eliminating it. Other studies show that fructose may not trigger an insulin response, which triggers leptin, which makes you feel full. In other words, fructose makes you consume more. High-fructose corn syrup may also lead to mineral loss, higher triglycerides and other problems.
Don't buy genetically modified: It could mess with human gene expression. Most corn and soy in the United States is genetically modified -- look for organic or non- genetically modified on the label.
Cut out MSG, or monosodium glutamate, which may cause neuron damage. Some people are also sensitive to MSG and react with headaches, nausea and weakness.
Reconsider your supermarket. If it's hard to find products that fit this list, find a new grocery store. The panel recommends co-op grocery stores and natural food stores for more healthful fare.
Choose produce strategically. Eat as many vegetables and fruits as possible. And our experts agree: Buy organic when you can so you'll take in fewer chemicals. Make it more affordable by buying in-season or frozen produce. Also, buy organic for the "Dirty Dozen" -- the 12 most chemical-laden produce -- but stick with conventional for the "Clean Fifteen," 15 items with low chemical residue.
Dirty Dozen: Peach, apple, bell pepper, celery, nectarine, strawberry, cherry, kale, lettuce, grape, carrot, pear. Clean Fifteen: Onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, sweet potato.
Check your meat. The experts strongly recommend buying more healthful meat, such as organic, 100 percent grass-fed beef from free-range cattle. You'll ingest better fats, more nutrients and fewer chemicals. Buy poultry (and eggs) from free-range birds raised on pastures. Offset the higher cost of healthful meat by eating it less often. Add vegetarian meals using cheaper plant-based proteins, such as beans. Save money by purchasing meat directly from farmers.
Increase healthful fats. Americans don't get enough healthful fats. Eat nuts, flaxseed and wild-caught fish, such as salmon, herring, mackerel and tuna. If you can't pay for wild and have to choose between farm-raised and no fish, it's better to choose farm-raised.
Use whole grains. Buy oatmeal, brown rice, wild rice, quinoa and other grains in bulk. It's healthful, cheap and versatile. Cook up a big pot of grains once a week and use it as the base for several meals.
Buy better milk. Americans drink a lot of milk, so get it right. Choose hormone-free and organic.Make time for more healthful meals
Plan ahead. This is a must. Wagner holds parties where groups get together to swap their favorite healthful recipes and plan meals over wine and cheese. People compile grocery lists for meal plans that last 10 to 14 days. Do the same thing in your home, planning a week's worth. This will save you from grabbing fast food or microwave dinners because you're short on time.
Prep ahead. Before the week starts, spend half a day grocery shopping and preparing snacks and meals. Cook a batch of steel-cut oatmeal or granola, freeze serving-size containers with smoothie ingredients, grill several chicken breasts to use in tacos, soups and salads. Soak beans for stews and burritos. Grate cheese and slice fresh veggies. Have your family or roommates help, or get together with a group to cook in large batches and divvy up the final products. This is a huge time-saver and stress-reducer. Try it once and you'll be hooked.
Invest in cooking. Cooking classes make preparation faster, food tastier and meal planning more fun. Consider buying a food processor to save time on foods like salsa or hummus. Crockpots are time-savers, too.
Get creative. Buy lemons in bulk to save cash. Squeeze the juice into ice cube trays for fresh lemon juice in no time. Turn a loaf of whole-wheat bread into French toast, slide the slices between parchment paper, store them in the freezer and pop one in the toaster for breakfast.
Use clear containers. Store pre-cut fruit and veggies in a visible place. Use serving-size glass containers to divide soup or stir-fries, so each morning all you have to do is grab a container and go.
Sarah Moran is a Minneapolis freelance health writer.
