Having trouble figuring out what to eat? Don’t know if you should be “eating clean”, dairy free, gluten free, GMO free, carb free, high protein, organic, low fat, high fat, or paleo? (No wonder people are always confused about what to eat or how to lose weight!)
Let’s get back to the basics. After talking with my mom, aunts and others who grew up in the 50’s, 60’s and 70’s, I’ve come to the conclusion that these 5 concepts are the way to go in terms of diet and weight loss. And after checking 100+ food journals a week these past 3 months, I can testify that many people have the same problems when it comes to nutrition!

1. Food comes from home!
Fast foods, pizza delivery, take out, was never the norm until about the mid 1980’s. (Coincidentally, when obesity rates started rising). In the 1950’s to even the late 1970’s, if you left the house for work or school, you brought a brown bag lunch. Sandwich, piece of fruit, maybe one more item. (Was it always the healthiest? Maybe not. But was it calorie controlled? Yup!) Not the usual 500 calorie + drive thru items, 400 cal+ frappes and 200 calories of soda.
Take home message: Go shopping. Make a list of food you (and your family) needs for breakfast, lunch, dinners and snacks for the week. And Go Grocery Shopping Every Week!!!!

2. No super sizing
Check out this comparison of a hamburger, fry and soda from the 1950’s to today’s standards. Amazing isn’t it?
Need to stop at a drive thru? Think smaller portions. Kids meals. Small hamburger and a soup or salad. Water instead of pop. Consider eating out a treat and not something to eat to a daily basis.

3. Everything in moderation!
Treats such as ice cream, chips, pop or ordering pizza out was looked upon as treats. Every now and then indulgences. And once my mom and sisters ate it, there was no running back to the store to get more. They had to wait til the next shopping trip. My mom and aunts would say what a treat a take out pizza was with some pop to be shared with the whole family. (Once a month mind you, not twice a week!)
My advice is to keep the loose change and debit card at home to minimize trips through the drive thru, vending machines and gas stations!

4. Buy real food. Not fat free sugar free foods. (AKA, Franken foods). (Kelly’s recommended products coming next week!)
Keep your shopping list simple. I , in general, tend to suggest items that have more nutritional value and less items with excess salt, sugar and hydrogenated fats in it. I recommend keeping a food log of the week and see what kind of foods you are typically eating. Are most of your foods frozen or instant? Are they high in sodium (250mg or higher)? Do they have more than 5 grams of added sugar? Do they contain hydrogenated oils?
I recommend buying fruits and vegetables (whether in produce section, frozen or even canned section), fresh whole meats, poultry and fish from butcher counter, beans, nuts and seeds, 100% whole grains such as breads, rice and pastas, oatmeal, and dairy. Limit the snack foods, “diet” foods and the like and opt for REAL food instead.
Need help grocery shopping? Download the Fooducate app to scan your products to see “grade” they receive. Opt for A and B foods!

5. Eat dinner as a family!
The family that eats together, stays together!
With a tv now in every room of the house, iPods and iPads galore, more and more families are eating meals in front of screens, in cars, and in separate rooms. Research shows that kids who eat dinner with their families on a regular basis have a much lower risk of developing drug and alcohol habits in high school and that grades are improved. Make an effort for most nights of the week, even if it’s a super quick meal, to sit down as a family. You’ll be amazed at what conversations arise from the dinner table!

Don’t forget to check out the Devine Nutrition on the Go Monthly menu planner for those looking for some quick healthy ideas to make in a flash during the week!

~Kelly