Guest Blog by Elizabeth Shaw, MS, RDN, CPT 

Does the thought of grocery shopping stress you out these days? We hear you! If you’re confused about what’s a good choice for your family with all the noise in the media, you’re not alone. We asked registered dietitian and mom of two, Liz Shaw, to weigh in. Here’s what she had to say. 

Nutrition is always evolving – that’s the beauty of this field. Long gone are the fat-fearing days of the 90s (thank goodness) – and we can now embrace the delicious (and nutritious) healthy fats like avocados and nuts. It’s certainly about time.

As promising as it is to have that era behind us, we’ve come to replace it with another era unfortunately – only this time, it’s causing confusion over nearly everything we eat. From the safety of produce sold on market shelves to the packaged foods that have spanned generations, there’s a media headline that’s left you wondering “should I, or shouldn’t I” purchase this for my family. 

To set the record straight, here’s a simple 5-step guide to help you feel confident with the food purchases you make. 

1. Read Beyond the Hype

Headlines may cause a sudden panic as you look around your kitchen and see boxes possibly containing questionable ingredients the media is touting. But – please take a deep breath – you don’t need to toss anything out. In fact, many of the ingredients that are hard to pronounce on an ingredient fact statement are actually the names of vitamins and minerals fortified into that food to boost the nutrient density. Case in point, flipping over a box of whole grain cereal may appear there’s a laundry list of “additives” in it, but in actuality, it’s just a hearty dose of vitamin D, your B vitamins, and fiber! 

I encourage my clients to think about what really matters to their families when they hear these alarming headlines and try to tune out the noise. Instead of spiraling down a rabbit hole and tossing everything “processed” in your kitchen, work on ensuring your diet is filled with variety and nutrient dense foods first and foremost. Sure, a bowl of fruit colored cereal can fit on occasion, but so can a bowl of oatmeal with fresh fruits too. It’s about balance and moderation, not deprivation. 

2. Prioritize Produce

Less than 9 out of 10 Americans are meeting the daily recommended intakes of fruits and vegetables, meaning we’ve got a lot of work to do in this area (1). Fresh, frozen, canned, and dried fruits and vegetables are welcomed here as they all can support inching closer to meeting your daily dose of produce. The key here is choosing items that are accessible, affordable, and that most importantly, your family will eat. Both organic and conventional produce can fit the bill, meaning disregard those fear-based messages that leave you thinking organic is the only way to go. 

In fact, recent data from the USDA Pesticide Data Program Report shows that 99% of food samples tested fell well below safety limits established by the Environmental Protection Agency and 40% of the samples tested showed no pesticide residue levels at all (2). Remember, it’s the dose that makes the poison, not the mere presence of something in a food. To ease your nerves, head on over to the Pesticide Residue Calculator to see how much of a specific food you’ve have to eat to come close to consuming questionable pesticide levels. 

For what it’s worth, my kids would have to eat over 181 servings of strawberries per day to come remotely close to a pesticide intake level that would cause concern. I don’t know about you, my kids eat a lot of berries, but it’s nowhere close to that amount! 

3. Shop Smart, Not Perfect

Perfection isn’t the goal—consistency is when it comes to providing a solid foundation of balance in your (and your family’s) diet. Choose options that fit your budget, time, and taste preferences without guilt. For example, when I build my weekly market list, I include a variety of seasonal produce picks, year-round favorites like apples and bananas, and then fill in our meals with different proteins (both plant and animal based), whole grains, and healthy fats (my kids love avocado). But, I always add in a few “fun foods” too. 

Sometimes it’s a kid-friendly box of cereal I know will brighten their morning moods during the winter season, while others it’s a fun popsicle or package snack to enjoy on a warm summer day. Point being, sweet treats and processed foods are always in the mix too. Showing your family that all foods, even those we should eat less often, can still be included in a variety filled, healthy diet. 

Related: What Do Farmers Choose When Shopping For Produce? 

4. Trust the System—With a Healthy Dose of Curiosity

As an American who’s lived abroad for over 4 years, I can certainly attest to the safety of the U.S. food system versus other developed countries. While we may have more media coverage when outbreaks occur, you can rest easy knowing that U.S. food is among the safest in the world. Not only is the U.S. food-system backed by science-based standards, but it’s also got a team of scientists working at agencies like the Food and Drug Administration, Food Safety and Inspection Service, and Center for Disease Control and Prevention (CDC) assisting with these efforts at various levels. 

We’re not perfect – but we’re transparent. That helps with getting ahead of foodborne outbreaks and setting up procedures to prevent them from happening again. But, as with everything, staying curious and asking questions to the right professional (avoid getting your information from Google) can help you stay well-informed as a consumer. 

5. Tune Into Your Body – Including Likes & Dislikes 

If food makes you feel good and supports your lifestyle, that’s a win. Same holds true for your family. Tune in to how your body feels after eating and talk with your other family members about what they liked – or didn’t like so much – from this week’s meals. It involves them in the food-decision making process, and invites them to the table to create a menu that they too feel confident and excited to enjoy with you. 

Depending on the ages of your family members, I get this may be a bit challenging. But, don’t let it stop you. Having age appropriate conversations around how food makes us feel is important and can instill healthy eating behaviors in your kids from a young age. 

The Bottom Line 

Nutrition research continues to expand, and with new findings, recommendations may be reviewed to ensure they are up to date with this latest science. But, please don’t let this scare you!  Yes, we’re in uncharted times right now when it comes to nutrition and health, and while that may cause a sense of panic when you read articles online, avoid caving into the media hype. The U.S. food system is one of the most transparent and safe in the world. You can feel confident in the food choices you’re making for your family when you prioritize produce, listen to your gut, and most importantly, shop smart, not perfect. Life is meant to be enjoyed… and so is that occasional cookie too! 

About the Author:  Liz Shaw, MS, RDN, CPT is a nationally recognized nutrition expert, author, and mom who’s passionate about making healthy eating simple, realistic, and fun—especially when it comes to fruits and veggies! Whether she’s dishing out science-based tips or blending up her favorite produce-packed smoothie, Liz helps families feel confident in the kitchen and inspired at the grocery store. 

Sources

1. Center for Disease Control and Prevention (CDC). Morbidity and Mortality Weekly Report: Adults Meeting Fruit and Vegetable Intake Recommendations – United States, 2019.
2. USDA. Pesticide Data Program Annual Summary Report.