Food: Bad, Better, Best

Since it is not always ideal or possible to make the most optimal food choice here’s my take on some of the options…





Bag of crunchy deep fried potato chips

Bag of crunchy nuts that were oiled and salted in a food factory

Raw nuts

Nuts are a nutritious whole food especially when there are no unhealthy additives like oil and salt.

Orange macaroni and cheese sold in a blue box

Organic (but still refined) boxed macaroni and cheese

Homemade whole-wheat macaroni and cheese

The organic boxed macaroni and cheese is of course organic, and it also doesn’t have any artificial ingredients or food dyes. However, it is still highly processed especially since the noodles are made with refined grains (that are high in calories and low in nutrients). The homemade version is actually fairly simple to make and incorporates 100% whole-grain noodles. Even if the boxed version says “whole-grain” on the front it is most likely not even close to 100% whole-grain.

Colorful boxed cereal that changes the color of milk

“All natural” boxed cereal that is 100% whole grain Homemade granola cereal If you must buy store-bought boxed cereal at least buy a version that is 100% whole-grain that is low in sugar and does not contain any artificial additives like food coloring.
Pre-flavored oatmeal packets Plain oatmeal flavored at home with a little honey and cinnamon Oatmeal packets that are pre-flavored by a factory are at least 100% whole-grain, but often times contain unnecessary additives and far more sweetener than you would add if you were flavoring plain oatmeal yourself at home.

Artificially flavored and/or colored ice cream

Organic “all natural” vanilla boxed ice cream made with a few simple ingredients including sugar

Ice cream made at home with a fraction of the sweetener used in the store-bought stuff

Boxed “all natural” ice cream is far superior to store-bought ice cream made with artificial additives and colors. But, even if you buy ice cream made with only a few simple ingredients it would still contain far more sugar than is necessary. Making it yourself is easy (with a modern ice cream maker), and the only way to regulate how much sweetener is being added.

Orange colored fish crackers

Organic (but still refined) cheddar-flavored bunny crackers

Homemade whole-wheat cheese crackers

The biggest problem with the store-bought crackers is that – organic or not – they are both made with highly refined white flour (that is high in calories and low in nutrients). Even if the package says “whole-grain” on the front chances are they are not 100% whole-grain. The homemade version is surprisingly simple and made with 100% whole-wheat flour. They can be frozen for later use.

Store-bought white sandwich bread

Store-bought whole-wheat sandwich bread that was made in a factory or in the supermarket “bakery”

100% whole-wheat bread from a bakery or made at home

Whole-wheat bread that was made in a factory might contain some whole grain flour, but it also contains a bunch of other stuff (on the list of 40+ ingredients). Whole-wheat bread made in supermarket “bakeries” use dough sent in from central locations that also contain a lot of unnecessary additives. It is certainly a step up from “white” bread or “white wheat” bread, which is only made with refined grains (that are high in calories and low in nutrients). Buying your bread from a bakery or making it yourself is the only way to get fresh bread made with only a handful of the intended ingredients.

Bag of crunchy pretzels

Popcorn that has been oiled and salted by a factory or the movie theater

Air popped or plain popcorn tossed with a small amount of salt and/or oil

The majority of the factory-made pretzels are made with refined grains (high in calories and low in nutrients). Popcorn is a 100% whole grain snack, but it is best with only a small amount of oil/salt (if any at all!).

Coffee with artificial sweetener

Coffee with a refined (but natural) sweetener like white sugar

Coffee with a small amount of natural (and unrefined) sweetener like honey or maple syrup

All sweeteners are high in calories and low in nutrients, but at least honey and maple syrup have slightly more nutrients than the refined alternatives. No matter what kind of sweetener you use it is always best to go with a naturally made product like sugar (whether it is refined or not) over an artificially made imitation like Splenda. And all sweeteners should be used sparingly.

Store-bought conventional meat

Store-bought organic meat

Local grass-fed meat

The only way to truly know if the animals were humanely raised and fed a proper diet is to ask the farmer yourself.

Jelly sweetened with high-fructose corn syrup

“All-fruit” jelly spread sweetened with fruit juice concentrate Freshly mashed fruit (like bananas or strawberries)

Jelly “all-fruit” spreads that are sweetened naturally with fruit juice concentrate are far superior to varieties that list sugar or high-fructose corn syrup as the first (and most used) ingredient. It is also fairly easy to mash up some fresh fruit with a fork, which of course would be the best choice since there’s  no added sweetener at all.

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  • Comments

    1. Mandy |

      An even better Bread is Ezekiel Bread. I get mine from Planet organic in Canada made by the “food for life” brand. Its such a real food bread that it will spoil quickly so we keep ours frozen and only take out what we need for the next day. (The store also needs to keep it in the freezer.

      Thanks so much for this post :)

    2. Gayle |

      What should diabetics use for sweetener? I mostly use Stevia and sometimes Splenda. I thought that Splenda was a much better option than most artificial sweeteners. :/

      • Assistant to 100 Days (Jill) |

        Hi Gayle. I am not that familiar with a diabetic diet, I would suggest checking with your doctor. At the end of the day, Splenda is still an artificial sweetener and no better or worse than any of the others. Jill

    3. Kathleen |

      I love your site. For working mom’s I honestly will not have the time to make homemade pasta. Is there any boxed pasta brands you can get a supermarkets that aren’t made of refined grains?

    4. |

      Why not make your own potato chips in the oven or there is a microwave version I tried (saw on Pintrest) and both are good. That way you use a fresh whole food…the potato!

    5. Mysha Poche |

      I have a 12 grain bread recipe that my family likes but it has gluten and dough enhancer added to it. Are those ok or better to avoid? Thanks

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