1.Is it Local?
Confirming whether produce is local can help determine if fruits and vegetables were sourced from a nearby farm. Purchasing local produce not only supports the local economy but also often ensures fresher quality—similar to buying directly from farmers or at farmers' markets. Additionally, local produce may be more affordable.
If you live in a region known for prioritizing quality, you have an added assurance compared to goods sourced from other states or countries. The same considerations apply to meat and fish.
For fish, look for a wild-caught label, which typically indicates that the fish has fewer contaminants than farm-raised fish. When it comes to meat, grass-fed is ideal for beef, while pasture-raised or free-range are preferable choices for chicken and eggs, ensuring better quality and ethical sourcing.
A few caveats about shopping for local produce, nothing is perfect:
While local produce can be of better quality, it’s not a guarantee. Factors like farming methods, soil health, and handling play a big role.
Prices can vary – Sometimes, supermarket produce is cheaper due to large-scale farming and subsidies.
Local doesn’t always mean organic or pesticide-free – Some local farms still use conventional farming practices, so it’s good to ask about their methods.
2. How Processed is it?
Food processing is typically divided into four groups, which you should consider when shopping to protect yourself from the worst kinds of food—if you can even call them that. These highly processed foods are often void of nutritional value and instead packed with seed oils, refined sugars, additives, preservatives, and genetically modified organisms (GMOs). Some even contain harmful ingredients that can contribute to inflammation and increase the risk of illnesses like cancer and heart disease in the long run.
1. Unprocessed Foods
This refers to foods in their natural form, without any packaging or alteration. For example, an apple picked straight from a tree.
2. Minimally Processed Foods
These undergo minor changes, such as packaging or slicing, but remain close to their original state. Think of a bagged six-pack of apples or pre-sliced apple wedges.
3. Moderately Processed Foods
These foods go through multiple steps to transform their form, often involving cooking or the addition of ingredients. Examples include pickled foods, canned goods, apple butter, bread, cheese, and pasta.
4. Ultra-Processed Foods
This is the most concerning category, involving heavy industrial processing with artificial ingredients, preservatives, and excessive amounts of sugar, salt, and unhealthy fats. Store-bought sugary cereals, microwaveable cheese snacks, and fast food are common examples.
A good way to determine a food's level of processing is by checking the ingredients list. Generally, the longer the list, the more processed the food is. If it contains more than ten ingredients, or includes substances you can’t pronounce or wouldn’t use in your own kitchen, it’s likely ultra-processed.
Clarifications about the facts when it comes to processed foods:
While highly processed foods often contain seed oils and GMOs, not all seed oils or GMOs are harmful. Some seed oils (like olive or avocado oil) can be healthy in moderation. GMOs themselves are not necessarily dangerous, though concerns arise around pesticide use and long-term effects.
Certain ultra-processed foods contain additives, preservatives, and trans fats that may contribute to inflammation and chronic diseases, but they are not direct causes of cancer or heart disease on their own. A poor diet combined with other lifestyle factors increases risk.
While a long ingredient list can indicate ultra-processing, it's not always the case. Some healthy foods, like whole-grain bread or plant-based protein, may have more than ten ingredients but still be nutritious. In addition to counting ingredients, look for highly processed additives like artificial colors, preservatives, and hydrogenated oils.
3. Is it Organic?
For some people, this can be a deal breaker; for others, it depends on the price difference. If I can help it, I try to buy organic produce and organic, grass-fed meat and meat products. You will typically see a black-and-white label that simply reads "Organic" or a green-and-white label that says "USDA Organic", but the labels may vary. When something isn’t organic, I assume it contains toxic, synthetic chemicals used to grow fruits and vegetables, keep pests away at a lower cost, or even expedite growth. One of the factors that help me decide whether to buy organic or conventional produce at the grocery store is the Dirty Dozen and Clean Fifteen lists. These lists, compiled by the Environmental Working Group (EWG), inform the public about which fruits and vegetables are most likely to contain excessive pesticide residues and which are least likely due to their growing methods and natural resistance to pests.
Here are some key reasons to eat organic food:
1. Fewer Pesticides and Chemicals - Organic foods are grown without synthetic pesticides, herbicides, or fertilizers, reducing your exposure to potentially harmful chemicals.
2. No GMOs - Organic foods are non-GMO, meaning they are not genetically modified, which some people prefer for health and environmental reasons.
3. Higher Nutrient Content (in some cases) - Some studies suggest organic produce may contain higher levels of antioxidants and certain vitamins compared to conventionally grown food.
4. Better for the Environment - Organic farming practices promote soil health, biodiversity, and water conservation, reducing pollution and protecting ecosystems.
5. No Antibiotics or Growth Hormones in Meat and Dairy - Organic meat and dairy come from animals raised without antibiotics, synthetic hormones, or GMO feed, which may help reduce antibiotic resistance and support animal welfare.
6. Better Animal Welfare Standards - Organic livestock must have access to outdoor spaces, be raised in more humane conditions, and fed an organic diet.
7. Potentially Better Taste - Some people find organic produce has a richer, more natural flavor because it’s grown in healthier soil without artificial enhancers.
4. Is it Functional?
Over time, I’ve tried to integrate food with a purpose into my diet. In other words, when I add something to my grocery cart—especially for things like smoothies and salads—I ask myself: What function will this food serve? What are the benefits of consuming it? Will I get a return on investment?
I call this functional eating, but I really embraced it after discovering Dr. Berg, a doctor passionate about nutrition and its impact on health. Through his tips and advice, he breaks down what is truly beneficial to eat and challenges common misconceptions about diet and nutrition. His insights significantly changed how I perceive food, making me hyperaware of the complexity of the food industry and how it influences my grocery shopping and eating habits. He also got me into
