Real Food for Dummies - Getting Started (Q & A)

I get questions on my Facebook wall from fans on a regular basis.  If you're not new to Food with Kid Appeal, you know I often have major problems keeping my commentary short and sweet.   I could get an advanced degree in the priciples of being concise, and I would probably still suck at it, sigh.  My propensity to ramble is an issue on Facebook where status updates have a word limit (I hit them at least once a week!)  When that happens I move the question/answer to the Food with Kid Appeal Facebook discussion tab.

Often the question bears repeating on the blog, so here is Jaci's question, and my answer.  I know I didn't think of everything, so if you have tips to share on how you get your transition to healthier, real food started, share some advice in the comments.

Question:  I'm a working mom of 2 boys (5 and 2) on a tight budget. Our eating habits aren't out of control but they definitely are not where I want them to be. I just don't know where to start... it all seems so daunting. Can you point me to the 'healthy eating for dummies' section ?? :)

Jenna's Answer:
1. Take a deep breath. Implementing a change from the standard american diet to a real food diet involves a lot of moving parts. There is much work to be done, but you will do the work one step at a time. Don't focus on what you haven't gotten to yet.  Take one step at a time.  In one year you will have made a lot of progress.

2. Make a list of the changes you want to make. Put them in priority order. Determine how frequently you can implement a new change. If you work and have young children, you might be able to manage one change per 1-2 months. If your kids are older and you work inside the home, you might be able to take on three changes a week. Be kind to yourself. You will make progress in the time you have available. You can't go faster than is humanly possible. There is a list of some of my kitchen goals in this post (scroll to the bottom).

3. Be committed to the process. It will require effort. It will have a huge payoff. There will be complaints and obstacles along the way. Just remember, you are doing the right thing. Convenience food will damage your family's health. They are used to eating their current diet, but they will in time appreciate the way real food tastes. Education and nutrition (wellness) are the two biggest gifts parents can give to their kids. It makes a whole lot of sense to spend time in these two areas, even if you often don't think you know what you're doing! You have plenty of time to learn. In other words, don't give up on your family's wellness when you hit an obstacle. Dig deeper, get over the obstacle and move forward. Set backs are temporary if you get up and continue.

4. Where to start?  Proteins, fats, grains, fruits, veggies, nuts and seeds oh my.
Fats and proteins are very important nutrients for your family. Most of the fats and proteins you can find at the conventional grocery store are tainted with hormones, antibiotics and come from animals who eat a diet that makes them sick (animal meat, dairy) or are overly processed and essentially dead by the time you consume them (fat, conventional milk). These two food groups support normal brain function (education, mood, behavior) and support all the major organs in the body. Get fats and protein straight first.  Farm eggs top my list.  They are relatively affordable, usually accepted by kids and quick to prepare.  They are very nutrient dense and easy to digest.  We eat eggs almost every day.  Next would be milk.  Buy organic to avoid hormones, antibiotics and GMO feed.  If you can find low temp pasteurized go for that. 
Clean water is key. It should be toxin free and contain minerals. Invest in a water filter when it fits in your budget. 
Do produce next.  Herbicides and pesticides are used to grow mass produced fruits and veggies you can find in a big box grocery store.  On top of that, the soil these crops are grown in are stripped of many of the vital minerals your cells need to function.  Buying organic is good, but getting produce from a farmer's market, from a farmer that uses sustainable or organic farming principals is best. Here's a thread on FB more about what to buy at a farmer's market . 

Grains are hardest for most people to digest and for some people they cause more harm than good. I would work on reducing the frequency of grains, but when you do serve grains, make sure the majority of them are as whole, organic, and unrefined as possible. At dinner I focus more on organic, non-gluten grains like rice than gluten grains like wheat. Wheat is so easy to consume in our food culture.  Things like  breads, pizza, crackers, pasta, baked goods etc, are hard to avoid at a party or restaurant. Why repeat that nutrient at dinner, especially when it doesn't add that much value to your overall health?
5.  Find a reliable source of recipes.  I have over 100 free real food recipes on Food with Kid Appeal.  My cooking style may not suit your fancy.  No worries, there are tons of good real food recipe sources online.  Find a blog or site you like and subscribe via email so you don't miss newly published recipes.  To subscribe to Food with Kid Appeal recipes, click here.  That link will get you an RSS or email subscription.

Hope this helps! Come back if you hit an obstacle. That's what the Food with Kid Appeal community is for. Support for you during your transition to serving your family more real food.  Leave a question on the Facebook wall or leave a comment on a blog post.  I'll answer as soon as I can. 

Alright peanut gallery, it's your turn to chime in.  How did you kick off your transition to real food?  What advice would you give to someone about to start that journey?  What's one thing a newbie with time and budget constraints should do, and one thing they shouldn't do?  Leave a comment, help a fellow home cook.