If you've been to Trader Joe's late afternoon on a weekend you know it's a bit of a gong show. The best time to go, Gunn said, is first thing in the morning when they've opened, any day of the week. That is the best time to shop. You will have this amazing experience where everything is stocked perfectly, you can be one of few people there, have aisles to yourself, you can take your time.
Shopping in the evening, on the other hand, is not only a little more frenetic, but may mean the thing you are there to buy is sold out, she said. Trader Joe's bargain-priced Charles Shaw wine is legendary. But the great wine values don't stop there. Even wines you can buy elsewhere are priced well, she said.
None of this 'buy so many bottles and get a discount,' here. As with the rest of the store, prices are transparent, with no coupons or complicated sale pricing to contend with. So what's on the shopping list for these Trader Joe's super fans? Here are their favorites and mine:. If you eat salad every day fresh herbs can give it a flavor boost and make it gourmet. These are awesome for meal prep — throw them in salad or soup, or saute in some salad dressing to have as a side item.
They're very diverse to have in your pantry when you want to have whole grain nutrition to sprinkle into meals. It has great texture. I tried it ages ago, I remember seeing a woman coming out of the store with 20 boxes of the rice. She said 'it's the best and sometimes they run out for a couple weeks so I always stock up because I can't be without it.
Today Bob Drane is still talking to kids about what they like to eat, but his approach has changed. He volunteers with a nonprofit organization that seeks to build better communications between school kids and their parents, and right in the mix of their problems, alongside the academic struggles, is childhood obesity. And while he does not name his Lunchables in this document, and cites numerous causes for the obesity epidemic, he holds the entire industry accountable.
Sell more, keep your job! Our limbic brains love sugar, fat, salt. So formulate products to deliver these.
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Perhaps add low-cost ingredients to boost profit margins. At a symposium for nutrition scientists in Los Angeles on Feb. In the late s, the Finns were consuming huge amounts of sodium, eating on average more than two teaspoons of salt a day. As a result, the country had developed significant issues with high blood pressure, and men in the eastern part of Finland had the highest rate of fatal cardiovascular disease in the world. Research showed that this plague was not just a quirk of genetics or a result of a sedentary lifestyle — it was also owing to processed foods. So when Finnish authorities moved to address the problem, they went right after the manufacturers.
The Finnish response worked. Their conversation later that night was not at all what Karppanen was expecting. No company took this threat more seriously — or more personally — than Frito-Lay, Lin explained to Karppanen over their dinner. By chance, I ran across a letter that Lin sent to Karppanen three weeks after that dinner, buried in some files to which I had gained access.
I tracked Lin down in Irvine, Calif.
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Not much had changed by , except Frito-Lay found itself on a rare cold streak. The company had introduced a series of high-profile products that failed miserably. Around that time, the marketing team was joined by Dwight Riskey, an expert on cravings who had been a fellow at the Monell Chemical Senses Center in Philadelphia, where he was part of a team of scientists that found that people could beat their salt habits simply by refraining from salty foods long enough for their taste buds to return to a normal level of sensitivity.
This seemed to help explain why Frito-Lay was having so much trouble selling new snacks. The largest single block of customers, the baby boomers, had begun hitting middle age. According to the research, this suggested that their liking for salty snacks — both in the concentration of salt and how much they ate — would be tapering off.
Along with the rest of the snack-food industry, Frito-Lay anticipated lower sales because of an aging population, and marketing plans were adjusted to focus even more intently on younger consumers. Poring over data one day in his home office, trying to understand just who was consuming all the snack food, Riskey realized that he and his colleagues had been misreading things all along. They had been measuring the snacking habits of different age groups and were seeing what they expected to see, that older consumers ate less than those in their 20s. The baby boomers were not eating fewer salty snacks as they aged.
The rate of consumption was edging up about one-third of a pound every year, with the average intake of snacks like chips and cheese crackers pushing past 12 pounds a year. Riskey had a theory about what caused this surge: Eating real meals had become a thing of the past. Baby boomers, especially, seemed to have greatly cut down on regular meals.
They were skipping breakfast when they had early-morning meetings. They skipped lunch when they then needed to catch up on work because of those meetings. They skipped dinner when their kids stayed out late or grew up and moved out of the house. And when they skipped these meals, they replaced them with snacks. This is a category that has huge growth potential. They put out Chili-Cheese-flavored Fritos, and Cheetos were transformed into 21 varieties. He zeroed right in on the Cheetos. As for their marketing troubles, in a March meeting, Frito-Lay executives hastened to tell their Wall Street investors that the 1.
Which was basically everything: great taste, maximum bliss but minimal guilt about health and more maturity than puffs. The boomers would see less salt as the green light to snack like never before. On the one hand, reduction of sodium in snack foods is commendable. On the other, these changes may well result in consumers eating more.
The prospects for lower-salt snacks were so amazing, he added, that the company had set its sights on using the designer salt to conquer the toughest market of all for snacks: schools. He cited, for example, the school-food initiative championed by Bill Clinton and the American Heart Association, which is seeking to improve the nutrition of school food by limiting its load of salt, sugar and fat. We think we have ways to do all of this on a potato chip, and imagine getting that product into schools, where children can have this product and grow up with it and feel good about eating it.
Dichter advised Frito-Lay to move its chips out of the realm of between-meals snacking and turn them into an ever-present item in the American diet. The subjects — , women and men — were all professionals in the health field, and were likely to be more conscious about nutrition, so the findings might well understate the overall trend.
Using data back to , the researchers monitored everything the participants ate, as well as their physical activity and smoking. They found that every four years, the participants exercised less, watched TV more and gained an average of 3. The researchers parsed the data by the caloric content of the foods being eaten, and found the top contributors to weight gain included red meat and processed meats, sugar-sweetened beverages and potatoes, including mashed and French fries.
But the largest weight-inducing food was the potato chip. The coating of salt, the fat content that rewards the brain with instant feelings of pleasure, the sugar that exists not as an additive but in the starch of the potato itself — all of this combines to make it the perfect addictive food. If Americans snacked only occasionally, and in small amounts, this would not present the enormous problem that it does. But because so much money and effort has been invested over decades in engineering and then relentlessly selling these products, the effects are seemingly impossible to unwind.
More than 30 years have passed since Robert Lin first tangled with Frito-Lay on the imperative of the company to deal with the formulation of its snacks, but as we sat at his dining-room table, sifting through his records, the feelings of regret still played on his face. In his view, three decades had been lost, time that he and a lot of other smart scientists could have spent searching for ways to ease the addiction to salt, sugar and fat. The growing attention Americans are paying to what they put into their mouths has touched off a new scramble by the processed-food companies to address health concerns.
And with consumer advocates pushing for more government intervention, Coca-Cola made headlines in January by releasing ads that promoted its bottled water and low-calorie drinks as a way to counter obesity. In an effort to control as much market share as possible, Coke extended its aggressive marketing to especially poor or vulnerable areas of the U. And how many drinks do they drink? If you lost one of those heavy users, if somebody just decided to stop drinking Coke, how many drinkers would you have to get, at low velocity, to make up for that heavy user?
The answer is a lot. In his capacity, Dunn was making frequent trips to Brazil, where the company had recently begun a push to increase consumption of Coke among the many Brazilians living in favelas. Dunn returned to Atlanta, determined to make some changes. The independent companies that bottled Coke viewed his plans as reactionary. He said I was an embarrassment to the company, and I should be fired. When I met with Dunn, he told me not just about his years at Coke but also about his new marketing venture.
In April , he met with three executives from Madison Dearborn Partners, a private-equity firm based in Chicago with a wide-ranging portfolio of investments. They recently hired Dunn to run one of their newest acquisitions — a food producer in the San Joaquin Valley. He talked about giving the product a personality that was bold and irreverent, conveying the idea that this was the ultimate snack food.
After 45 minutes, Dunn clicked off the last slide and thanked the men for coming. The snack that Dunn was proposing to sell: carrots. Plain, fresh carrots. No added sugar. Rachel — Why brown eggs specifically? They are no more nutritious than white eggs. Is there a reason? And as for the organic produce, what really matters is the thickness of the skin. The thicker the skin, the less you need to worry about pesticides.
The thinner the skin, the more you want to purchase organics. I am not sure if that is true. All depends on the breed of the chicken. My local farm where I get my eggs from, has white, brown and even green which are the kids fave. On a side note, this farm has pasture fed chickens and to me, these are the best eggs I have ever had. I love your website and have already used many recipes! Im excited to adopt a more clean eating lifestyle. I do have a question though. Why do you promote avoiding full fat dairy, like whole milk or full fat greek yogurt? Is it a clean eating thing, or do you personally believe in eating fat free as much as possible?
This kind of diet has proven to be detrimental to your health. Eating butter, whole milk, full fat diary is actually good for you, along with other healthy fats of course that come from foods such as avocados and olive oil, coconut oil etc. Everything in moderation of course. Can you drink raw milk, or eat raw milk butter on a clean eating diet? Just curious. I eat a lot of meat, so I reduce where I can. I do make it a point to include healthy fats in moderation.
I suppose it all comes down to what works for you personally. Sue — The list is as endless as your produce section! It just comes down to what you enjoy. Agave nectar is processed? Sweet potatoes are fine, but most clean eaters avoid regular potatoes. They are very concentrated in sugar and starch and easily pack on the pounds. Of course! I love avocados! This is not an all inclusive list. Just something to get you started. Please add them! Substitutes will depend on what you are making, but for the most part, there really is no substitute for cheese. Sad but true. But I believe the liquid is.
If a package ingredient list has rice as an ingredient but does not specify brown rice do you assume it is white and not clean. All the other ingredients are clean though. Looking for some chips for my husband who is trying to convert with me. There are very specific laws that govern how ingredients are listed on a package. To get it to that powdered state, it has to undergo a lot of processing which is what clean eating avoids. That said, we all make choices about what we allow in our eating plans. I know of clean eaters who use the powder. Ah ha!
I am researching Stevia right now. Not sure which brand to get. My pleasure! Weight is a nasty business. Hang in there. There is a lot of research to suggest that coffee in small amounts is very healthy for you. I have personal issues with caffeine due to my blood sugar problems. The decaf is a personal choice for me simply because the caffeine does really bad things to my blood sugar. The spice mixes are a bit more difficult.
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You have to read the labels on those. I have a recipe for evaporated milk that works well, and I also have a coffee creamer recipe listed in the drinks section. I will also have a pumpkin pie coffee creamer coming up next month. The only thing more clean would be raw dairy. As for the added sugar, that would depend greatly on which dairy product you are talking about. Your best bet with lemon juice is just to buy lemons and squeeze them. Garlic powder is fine, but garlic salt can have unwanted additions. Read the ingredient list to be sure.
Same with Lowrys. I personally have to drink decaf if I want coffee because the regular is too hard on my blood sugar.
If you can tolerate the caffeine, then regular is better. But if you really want to break it down, no coffee is clean. Different people have different approaches to clean eating. Up until recently, my choice was to help control fat intake with lower fat dairy. That said, I am currently avoiding dairy all together. But I do know that Tosca Reno herself recommends it and there are plenty of clean eaters who use it.
My whole blog is full of recipes. This list is just a suggestion. I suggest you sit down with your parents, let them know what you want to do, and try to work on it as a family. It all depends on how you shop. If you buy a box of all organic quaker oats granola bars, you will still get refined sugar. Even if it is organic. The idea of clean eating is to avoid processed foods. But you still have to buy unprocessed foods to eat clean. Things that are as close to nature as possible. And yes, they eat it with the refined sugar.
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If you want to avoid that I do , then yes. These would be your best option. At least not in my experience. If you do decide to use it, always opt for the unsweetened variety. Liquid stevia is clean. Many do not, however. But the substitute would depend on the recipe.
Raw milk especially organic I believe is considered about as clean as you can get. I think the main issue for most people is not being able to get it. Yes, you can use that. I was led to your site on two different occasions today, which I take as a sign that there is a lot of information here that I need!
I look forward to exploring all of the great ideas here. Just a heads up- Methyl Chloride or Ethyl Acetate are chemicals often used to decaffeinate coffee. That means decaf coffee would not be considered clean. But then, nothing about coffee is truly clean. Decaf is in my experience a little easier on the blood sugar. What is your buzz on fats? Also foods that naturally have fat have to go through extra processing to be lower in fat. As with most things, eating plans change.
When I first started eating clean, I focused on keeping the fat content low. My recipes change as I learn more. This blog is simply a record of what I eat. Or you can sub for full fat ingredients where my recipes say low fat. Im new and just found your site. Thank you for all the great info.
Do you reccomened coconut oil for daily use in replace of regular oils? I want to start eating clean. I have a 15 month old so nutrition is important. I cook with coconut oil all the time. Olive oil is always a heart healthy choice. I do have a question, on fruits.
Are frozen fruits acceptable? I am fairly new to clean eating and I still think too much sometimes and stress myself out if I should be eating it or not. I love salads but cant eat them plain or with olive oil and lemon spritzed on it, is Walden farms clean eating. When I look at ingredients it appears to me as it is,. I promise. But you can check out the OrganicVille brand. The unsweetened ones are typically clean. Wow recipes to make a full bottle, that wouldnt be so bad……. Should on look on the website for receipes? I will have more coming in March. I see you say under the meats section, that pork is not good.
This made me a bit worried, because one of my staple go-to meats is pork tenderloin, which is a very lean cut — is the fat of bacon the problem, or are you saying to avoid it for another reason? I just updated what I wrote there. Opt for extra virgin olive oil. It is non-homogenized and is low-temperature pasteurized. Much tastier and better for you than any regular store milk. I have seen some on rare occasion at Whole Foods. So it really depends on how much you are willing to spend. Just curious!
Tara — If the only thing in the ingredient list is coconut milk, then it is clean. Megan — You can make your own bars I have a couple recipes here on my site. As for shakes, none are really clean. But some are better than others. I used to use Natural Factors.
It was pretty good stuff. Do I just buy all the foods you listed for the beginners and then use the recipes you have posted to make the meals for each day? This is so overwhelming for me! I need your help! Taylour — Think of this list as more of a general suggestion. Your best bet is to plan your meals, and then shop for what you need. Chicken, salads, eggs, whole grains, etc. Just keep going back to it and over time, it will get easier.
I found it through pin on pinterest and have made several trips back here. I have one question on the milk — What is wrong with the refrigerated coconut milk? I thought we were on the right track, finally finding a milk substitute, but I guess not. I appreciate your time and effort!! Thank you in advance for your answer!! If not, you may want to reconsider. Feel free to post the ingredient list here if you are unsure.
As far as clean meants. I buy fresh turkey sausage from a local grocer. They put it in the casing themselves. Can it possibly be clean? Or is there a clean kind? Also, any idea where I can get unsweetened dark chocolate chips?? Sarah — It depends on what they put into the sausage.
The only chocolate chips I know of are grain sweetened by SunSpire. I am new here. I am a junior in college and I am really trying to get back to my healthy lifestyle but its kind of difficult. I cook a lot of boxed meals because its quick and easy. Is that bad? Thank you so much for the great info: I think I am going to start this diet.. Lacey — Gluten free is or can be totally separate. Many gluten free products are not clean. So be careful in what you choose. You may want to consult a registered dietitian to help you make the adjustment.
Thanks for the great list — quick question about the poultry. Could you please explain why chicken breast is clean, but the legs are not? I often use chicken thigh in things like stir-fries. I love the free info. However I wish it were a. Thank you for tips. What about hienz simply organic ketchup… I know it has no high fructose corn syrup…?? I think it would be pretty difficult to get anything clean from a big company like that. Terri — You will find two camps of thought on this.
I tend to believe that agave is not clean. Thanks for this great resource. I especially loved the articles about clean eating with kids…. Joyce — Haha! Make a few clean desserts for them. Would it be unhealthy for me to start eating clean at this age? And if its not, do you have any tips to get my family on board? Please help? But at 15 years old, you need to be sure you are not restricting your calorie intake too severely as your body is still growing and changing I say this as a mom, not a medical professional. I modeled at your age too and I know exactly how strong the push is to lose weight.
The modeling world wants emaciated girls who look more like a clothes hanger than a real person. There are a lot of creeps in that industry that speak before they think. So be sure you have backup in that regard. And lastly, be careful what you do to your body in the name of being a model. So be smart about that. Of course, I say all of this without knowing you. As for getting your family on board, the best thing you can do is lead by example.
Nobody ever changes their ways by being forced or made to feel bad about the way they eat. If you are truly worried about their health, I say sit down and talk to them about it. Just worry about yourself. Yes, you can lose weight with clean eating. But never lose sight of the fact that clean eating is supposed to make you healthier. Not just skinnier. Any eating plan can be abused in that respect. Thank you so much! I am wanting to be a teen Nike model, so being fit is key. Again, thank you so much and keep up the blog! Ally — My pleasure! Your best bet is to talk to a trainer or dietitian who works with body building competitors.
If anybody can help you with that, they can. I wish you all the best! Biodynamic food is the cleanest there is! They had an article about the transition on their site at that time, but now it just states the following:. But it gives me pause. So the wording makes me a little suspicious, particularly since the site mentioned it before and now says something different. That usually a red flag, so best to double check. I believe that just restated because before they were reporting on transitioning from BPA lining to non-BPA lining and what dates on the cans were from the new lining, etc.
That has been removed because the old lining has been phased out. And I just checked my cans. Now, from what I can tell as a beginner, this seems like clean bread. The ingredients are filtered water, the 7 sprouted grains, brown rice, sea salt, and…organic wheat gluten. Thank you so much I want to try eating clean. I had willpower when I became a vegetarian so hopefully I have willpower for this too!
I was really confused as to what I was allowed to buy so many thanks for clearing that up! I love your shopping list, thank you! Thank you for this list! It is so confusing and overwhelming when you are first starting out and this really helped me a lot! I love you site! I live in a small town in Wyoming with a Walmart, Albertsons, and Smiths what bread is a safe bread that I could purchase there?
A food critic eats at Papa Gino’s for the first time
Thank you! Stephanie — You may want to consider ordering food online. It will open up a whole new world of food for you. I personally recommend organic, whole milk. Clean eating is just as much about quality as it is quantity. Whole milk is less processed.