Difference between revisions of "Eat Foods Without Preservatives"
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| − | If you are trying to avoid preservatives in your diet, it is essential to learn how to identify them. Food manufacturers have an array of preservatives and additives that they add to foods for a host of reasons. Many times, food preservatives are commonly added to slow or prevent undesirable spoilage, discoloration, flavor loss, bacterial growth and mold or microbial growth.<ref>http://www.eufic.org/article/en/food-safety-quality/food-additives/artid/preservatives-food-longer-safer/</ref> Although many preservatives have gotten a bad reputation, they do keep our foods safe from very harmful bacteria like botulism.<ref | + | If you are trying to avoid preservatives in your diet, it is essential to learn how to identify them. Food manufacturers have an array of preservatives and additives that they add to foods for a host of reasons. Many times, food preservatives are commonly added to slow or prevent undesirable spoilage, discoloration, flavor loss, bacterial growth and mold or microbial growth.<ref name="rf1">http://www.eufic.org/article/en/food-safety-quality/food-additives/artid/preservatives-food-longer-safer/</ref> Although many preservatives have gotten a bad reputation, they do keep our foods safe from very harmful bacteria like botulism.<ref name="rf1" /> Read labels carefully and work towards being an informed consumer so you can avoid foods or food products with preservatives you don't want to consume. |
[[Category:Nutrition and Lifestyle Eating]] | [[Category:Nutrition and Lifestyle Eating]] | ||
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===Learning How to Identify Preservatives=== | ===Learning How to Identify Preservatives=== | ||
#Review the "front of pack" labeling. When you're shopping and are on the lookout for preservatives, there are a variety of places on food packaging that can help you determine whether or not you want to buy that product. | #Review the "front of pack" labeling. When you're shopping and are on the lookout for preservatives, there are a variety of places on food packaging that can help you determine whether or not you want to buy that product. | ||
| − | #*100% organic foods are also not always preservative free. By legal definition, only 95% of the ingredients or additives of a 100% organic food need to be organic. In addition, there are 45 additives that are actually permitted in organic foods.<ref>http://www.faia.org.uk/food-choices/organic-food/</ref> These are there as they have been deemed as "essential" to the safety of the foods.<ref | + | #*100% organic foods are also not always preservative free. By legal definition, only 95% of the ingredients or additives of a 100% organic food need to be organic. In addition, there are 45 additives that are actually permitted in organic foods.<ref name="rf2">http://www.faia.org.uk/food-choices/organic-food/</ref> These are there as they have been deemed as "essential" to the safety of the foods.<ref name="rf2" /> |
| − | #*There are some phrases like "all natural" or "natural" that do not really have a legal definition within the FDA.<ref>http://www.prevention.com/food/smart-shopping/what-all-natural-means-food-labels</ref> Many food companies use this terminology for marketing and advertising purposes. However, there are plenty of "all natural" foods that contain a variety of added sweeteners, natural flavors and preservatives.<ref | + | #*There are some phrases like "all natural" or "natural" that do not really have a legal definition within the FDA.<ref name="rf3">http://www.prevention.com/food/smart-shopping/what-all-natural-means-food-labels</ref> Many food companies use this terminology for marketing and advertising purposes. However, there are plenty of "all natural" foods that contain a variety of added sweeteners, natural flavors and preservatives.<ref name="rf3" /> Don't get fooled by this type of labeling. |
#*After reviewing any labeling claims on the front of the package, you will need to double check and verify with other labels on your food. | #*After reviewing any labeling claims on the front of the package, you will need to double check and verify with other labels on your food. | ||
#Scan the entire ingredient list. The ingredient list is required and all food manufacturers need to include an ingredient list on their products. This is where you will find out what types, if any, of preservatives are added. | #Scan the entire ingredient list. The ingredient list is required and all food manufacturers need to include an ingredient list on their products. This is where you will find out what types, if any, of preservatives are added. | ||
| − | #*The FDA requires all food manufacturers to list every single ingredient contained in a food product on the ingredient label.<ref>http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm094211.htm</ref> | + | #*The FDA requires all food manufacturers to list every single ingredient contained in a food product on the ingredient label.<ref name="rf4">http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm094211.htm</ref> |
| − | #*When reviewing the ingredient list, know that the first ingredient listed is the one found in the highest quantity. The last ingredient listed is found in the least or smallest quantities in the product.<ref | + | #*When reviewing the ingredient list, know that the first ingredient listed is the one found in the highest quantity. The last ingredient listed is found in the least or smallest quantities in the product.<ref name="rf4" /> |
#*Preservatives will be listed with a statement about their intended purpose. For instance, the ingredient list may declare “ascorbic acid to improve color retention” or “sulfur dioxide to prevent rotting.” This can give you an idea of why the additive is a part of the food. | #*Preservatives will be listed with a statement about their intended purpose. For instance, the ingredient list may declare “ascorbic acid to improve color retention” or “sulfur dioxide to prevent rotting.” This can give you an idea of why the additive is a part of the food. | ||
#Decide to avoid all additives or only preservatives. Food manufacturers may add a whole variety of different compounds to foods for many reasons. Preservatives are only one type of additive that food companies use. | #Decide to avoid all additives or only preservatives. Food manufacturers may add a whole variety of different compounds to foods for many reasons. Preservatives are only one type of additive that food companies use. | ||
| − | #*In addition to preservatives, you may also notice other types of additives. These can include: colorings, vitamins and minerals, added fiber, artificial sweeteners and additives to improve taste (when fat or sugar is removed from a product).<ref | + | #*In addition to preservatives, you may also notice other types of additives. These can include: colorings, vitamins and minerals, added fiber, artificial sweeteners and additives to improve taste (when fat or sugar is removed from a product).<ref name="rf4" /> |
#*Consider the variety of additives and what you really want to avoid and what you consider to be "OK" to include in your diet. For example, many cereals contain added fiber, vitamins and minerals which are beneficial to your health. However, "low-sugar” or “diet" cookies may have some added artificial sweeteners or texturants that you do want to avoid. | #*Consider the variety of additives and what you really want to avoid and what you consider to be "OK" to include in your diet. For example, many cereals contain added fiber, vitamins and minerals which are beneficial to your health. However, "low-sugar” or “diet" cookies may have some added artificial sweeteners or texturants that you do want to avoid. | ||
| − | #*All additives that are currently in use are approved by the FDA (in the US) and have been deemed safe for human consumption.<ref | + | #*All additives that are currently in use are approved by the FDA (in the US) and have been deemed safe for human consumption.<ref name="rf4" /> |
| − | #Make note of common preservatives and those you want to avoid. Although there are hundreds of food additives that function as preservatives, some of the most common appear in a wide variety of foods. Once you learn to identify common preservatives you can quickly avoid selecting foods with those preservatives in the future. You can also make a list or note certain additives, colorings or preservatives that you specifically want to avoid. You may also want to make a list of the foods or types of foods they are typically found in and avoid them as well. Some common preservatives and their uses are:<ref>http://blog.fooducate.com/2011/08/03/11-types-of-food-additives/</ref> | + | #Make note of common preservatives and those you want to avoid. Although there are hundreds of food additives that function as preservatives, some of the most common appear in a wide variety of foods. Once you learn to identify common preservatives you can quickly avoid selecting foods with those preservatives in the future. You can also make a list or note certain additives, colorings or preservatives that you specifically want to avoid. You may also want to make a list of the foods or types of foods they are typically found in and avoid them as well. Some common preservatives and their uses are:<ref name="rf5">http://blog.fooducate.com/2011/08/03/11-types-of-food-additives/</ref> |
#*Propionates, ascorbic acid, and nitrates are all used to preserve and maintain freshness in foods. | #*Propionates, ascorbic acid, and nitrates are all used to preserve and maintain freshness in foods. | ||
#*Glycerine is a humectant that keeps foods moist and prevents them from drying out. | #*Glycerine is a humectant that keeps foods moist and prevents them from drying out. | ||
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#*Modified corn or food starch helps increase the bulk of a food without disturbing its nutritional value. | #*Modified corn or food starch helps increase the bulk of a food without disturbing its nutritional value. | ||
===Shopping for Foods with Fewer Additives=== | ===Shopping for Foods with Fewer Additives=== | ||
| − | #Shop the perimeter of the grocery store. This is a common saying that refers to mainly shopping and purchasing foods from the sections the line a grocery store's walls. This may help you avoid some preservatives.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/health-tip/art-20048842</ref> | + | #Shop the perimeter of the grocery store. This is a common saying that refers to mainly shopping and purchasing foods from the sections the line a grocery store's walls. This may help you avoid some preservatives.<ref name="rf6">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/health-tip/art-20048842</ref> |
#*Many health professionals recommend shopping the perimeter of the store as many of these foods are less processed and are typically considered "whole foods." | #*Many health professionals recommend shopping the perimeter of the store as many of these foods are less processed and are typically considered "whole foods." | ||
#*The main sections on the perimeter include: the produce section with fruits and vegetables, the meat/deli counter, the seafood counter, the dairy case and also eggs and the frozen sections. | #*The main sections on the perimeter include: the produce section with fruits and vegetables, the meat/deli counter, the seafood counter, the dairy case and also eggs and the frozen sections. | ||
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===Eating and Preparing Meals without Preservatives=== | ===Eating and Preparing Meals without Preservatives=== | ||
#Avoid heavily processed foods. Many heavily processed foods will contain additives. Minimize or avoid these foods to help you reduce the amount of additives you consume throughout the day. | #Avoid heavily processed foods. Many heavily processed foods will contain additives. Minimize or avoid these foods to help you reduce the amount of additives you consume throughout the day. | ||
| − | #*Top contenders for highly processed foods include: frozen meals, canned meals, deli meat, breakfast meats and processed meats, condiments, sauces and dressing, sweetened beverages, fast foods and chips/crackers.<ref>http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx</ref> Many sliced breads contain lots of preservatives as well. | + | #*Top contenders for highly processed foods include: frozen meals, canned meals, deli meat, breakfast meats and processed meats, condiments, sauces and dressing, sweetened beverages, fast foods and chips/crackers.<ref name="rf7">http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx</ref> Many sliced breads contain lots of preservatives as well. |
| − | #*Foods that spoil quickly or that are minimally packaged are unlikely to contain preservatives. Buy fresh, unprocessed produce and natural whole foods to reduce the time you spend reading ingredient lists.<ref | + | #*Foods that spoil quickly or that are minimally packaged are unlikely to contain preservatives. Buy fresh, unprocessed produce and natural whole foods to reduce the time you spend reading ingredient lists.<ref name="rf7" /> |
#*If a food is processed and has preservatives, look for items that use more natural preservatives like salt, vinegar, sugar, citric acid or ascorbic acid. | #*If a food is processed and has preservatives, look for items that use more natural preservatives like salt, vinegar, sugar, citric acid or ascorbic acid. | ||
#Cook from home and make items from scratch. If you want to get rid of additives in your diet, you'll most likely have to start making some foods from scratch or homemade. | #Cook from home and make items from scratch. If you want to get rid of additives in your diet, you'll most likely have to start making some foods from scratch or homemade. | ||
#*Making items yourself allows you to control what goes into your foods and meals. You can control the calories, sugar, fat, salt and the amount of additives your foods contain. | #*Making items yourself allows you to control what goes into your foods and meals. You can control the calories, sugar, fat, salt and the amount of additives your foods contain. | ||
| − | #*If you're coming from a diet that contains large quantities of processed foods or those that contain a lot of additives, slowly start switching over to more homemade foods. Making changes very quickly is generally not easy or sustainable long-term.<ref>http://www.nhlbi.nih.gov/health-pro/resources/heart/aim-facts-html</ref> | + | #*If you're coming from a diet that contains large quantities of processed foods or those that contain a lot of additives, slowly start switching over to more homemade foods. Making changes very quickly is generally not easy or sustainable long-term.<ref name="rf8">http://www.nhlbi.nih.gov/health-pro/resources/heart/aim-facts-html</ref> |
#*Some examples of items you can make yourself include: salad dressings, sauces or marinades, bread, your own frozen vegetables or fruit, or your own "freezer meals" made with homemade items. | #*Some examples of items you can make yourself include: salad dressings, sauces or marinades, bread, your own frozen vegetables or fruit, or your own "freezer meals" made with homemade items. | ||
#Make a note of preservative-free products you enjoy. After you have identified foods that are free of chemical preservatives, add them to a “cheat sheet” list to take shopping. | #Make a note of preservative-free products you enjoy. After you have identified foods that are free of chemical preservatives, add them to a “cheat sheet” list to take shopping. | ||
