Our grocery guidelines
Lately, there’s been a ton of discussion surrounding ultra processed foods (UPFs)
We support people questioning what’s in what they eat, which is actually how we got our start cooking. My journey as a chef began several years ago, when I was diagnosed with a chronic inflammatory condition, with no common cause or cure. I sought out gentle treatments I could sustain, and started examining what I put in my body. At the onset of treatment, my diet was limited, as I could tolerate few foods without discomfort. Gradually, my condition improved and I discovered a love for wholesome, seasonal ingredients – prepared well, and raised with care.
Though we don’t know their full impact on our health, studies show that regularly eating UPFs has ties to several health conditions - notably heart disease, mental health disorders and diabetes. But, at Meal Better, we differentiate between prepped foods and UPFs, since - like so many things - not all ingredients are created equal, and we rely on certain products to get dinner on the table quickly. We’ve read countless labels and taste-tested thousands of products, so you don’t have to. Our fave tips for navigating the grocery store and food shopping are below.
First, some definitions - WaPo provides the following helpful guidance:
Minimally processed foods come from plants or animals with minimal alteration. Think whole grains, vegetables, eggs, milk and meat.
Processed culinary ingredients are used to cook and season food in homes and restaurants. They include butter, sugar, spices, salt, and olive oil.
Processed foods include items such as canned vegetables, bacon, cheeses, smoked fish, canned tuna and freshly made breads. Most processed foods are things you can make in your own kitchen. They typically contain two or three ingredients, but they’re still recognizable as versions of things found in nature. Some examples would be a jar of unsweetened apple sauce, tofu, hummus, tomato sauce, and frozen fruits and vegetables.
Ultra-processed foods contain additives that are not typically used in home kitchens. They are often transformed into textures and shapes not found in nature.
Shop the perimeter
This is our number one tip to avoid UPFs, as the items that (ideally) form the building blocks of your meals - fruits, veggies, proteins, etc. - are all found on the outskirts of the grocery store. Even if they’re prepped (i.e. broccoli florets or grated carrots), items found in these aisles generally don’t contain many - if any - added ingredients.
Try to avoid added sugars
We love something sweet as much as the next queen, but try to limit our sugar consumption to when we are consciously and intentionally eating it - like with dessert or when exploring bakeries. Sugar free doesn’t mean sweetener free, so avoid products that make this claim, as they often contain artificial sweeteners or other additives. Our favorite brands for pantry staples that don’t include added sweeteners include Dave’s Killer Bread, St. Dalfour (for jelly and jam), Tessamae’s (for dressings and dips), Rummo (for pasta), Purely Elizabeth (for cereals and such), Mezzetta for pasta sauce and other specialty Italian items, Applegate (for deli meats), and Amylu for sausages and other prepared meats.
The 5 ingredient rule is a good - if imperfect - rule of thumb
This rule (coined by Michael Pollan who is also referenced below) suggests foods should contain five or fewer ingredients that are pronounceable and familiar - as in, you could find them in your pantry or at your local store. To us, the familiar and pronounceable bit is more important than the number of ingredients, as a prepared products like tomato sauce or bread may contain more than five recognizable, findable ingredients.
Don’t go nuts
We live in the world we live in, and just do the best you can, as you can, when you can. Per Michael Pollan: “You get three votes a day when you’re eating, and several votes within each meal, and you get as many right as you can, and that makes a real difference. I think if you set the bar too high for yourself or for other people you discourage people from doing anything. So I’m all in favor of either companies or individuals taking baby steps.” On the same note, social rules count. Food is meant to be shared and enjoyed, and there’s a time and a place for being vigilant. We tend to relax our standards during meals out and when dining with friends.
Sound off in the comments with your shopping tips!