Don't Fill Up, Eat Up!

What NOT to buy, when you are hungry

Each year, 30-40% of America’s food supply is wasted—about 130 billion pounds of food. This staggering figure is even more heartbreaking when we consider the millions of Americans who struggle to feed themselves. 1 in 9 people in the US faces food insecurity, living with the constant fear that their next meal might not be guaranteed. For many, putting food on the table means making tough decisions, skipping meals or eating less.

It’s important to remember that food insecurity doesn't have a single face. Hunger affects people from all walks of life, in every community, and often in unexpected ways. You might envision hunger as a problem affecting only the homeless or underprivileged. But many individuals and families, including those who are well-dressed and housed, face daily struggles with food insecurity. This includes people who may even be overweight yet are staring at an empty pantry and wondering where their next meal will come from.

You may wonder why some people experiencing hunger are also overweight. The answer lies partly in how our brains work. When we are hungry, our brains are wired to seek food that fills us up, regardless of its nutritional value. This is why many people reach for large portions of calorie-dense but nutritionally poor food. Over time, these unhealthy food cues can lead to poor eating habits. But, just like any learned behavior, we can retrain our brains to seek healthier, more nutritious options, which has a significant impact on our overall health.

One powerful way to make a difference is to stop wasting food. The average American family wastes $1500 a year on food they throw away. You can make a real impact by buying only what you need and donating surplus food to food pantries. If you focus on purchasing healthy food, you'll be able to donate nutritious options to those in need.

Additionally, food waste contributes to 18% of U.S. methane emissions from landfills, a major environmental concern. Waste starts on the farm and continues through processing, packaging, and transportation until it reaches your table. While the government is working to address food waste at the source, they can’t control your personal consumption. That responsibility is on you.

If you're struggling with food insecurity, prioritize nutrition over empty calories and cravings. Learning to choose nutrient-rich foods over cheap, calorie-dense options can improve your overall well-being and help maintain physical and mental health.

In the following sections, I’ll guide you on what foods typically go to waste and offer practical advice on what not to buy, so you can stretch your budget and focus on foods that nourish your body.

What NOT to Buy:

1. Highly Processed Foods.

Many highly-processed, "nutrient-poor" foods have become staples in our homes, often referred to as "pseudo foods" by experts. These foods are easy to identify because they tend to be high in sugar, salt, and fats, while being low in essential nutrients like proteins, vitamins, and minerals. While they may fill us up and temporarily satisfy our hunger, they don’t nourish us and can do more harm than good. Another hallmark of pseudo foods is their low cost. We often choose them because they’re inexpensive, convenient, and addictive. Some processed foods, marketed as healthy, have found their way into our homes, like cereals, yogurt parfaits, granola bars, salad dressings, and deli meats. To make smarter choices, it’s important to read the nutritional labels and understand the ingredients. Many of these supposedly healthy processed options can be healthier when made at home using whole grains, fresh fruits, nuts, and dairy or plant-based alternatives. Plus, making them yourself can save you money. Processed foods currently contribute to over 50% of our food budget, so making informed decisions is key to both health and savings.

A note about Nutrition labels: To make better food choices, start by understanding the nutritional label. Pay attention to the serving size, as it affects all the nutritional values. Choose foods with healthy fats, low sodium, and high fiber, while limiting added sugars and refined carbs. Look for protein-rich options and prioritize foods with essential vitamins and minerals. Always check the ingredients list and aim for products with fewer, whole ingredients. By focusing on these key areas, you can make informed decisions that benefit both your health and your budget.

2. Convenience Foods with Less than 5 Ingredients.

Healthy convenience foods can be pricey. If you have the time and skills, consider making your own snacks and condiments to save money. Avoid pre-packaged items with long ingredient lists, especially those that contain preservatives, artificial sweeteners, or flavors. However, if a snack or condiment has more than five ingredients, especially ones you don’t already have at home and won’t use frequently, buying it may be more cost-effective than making it yourself. A note about cheese and cheese dips: Many processed cheeses contain ingredients like potato starch, cellulose (a wood pulp-based anti-clumping agent), natamycin (an anti-fungal agent), and other additives, particularly in grated and sliced varieties. To avoid these extras, opt for whole cheeses with clean ingredients whenever possible. Whole cheeses are not only healthier but also more cost-effective! Similarly, choose whole-bean coffee and loose-leaf tea. These options will not only save you money but also stay fresher for longer.

3. Canned and Frozen Foods:

While certain frozen and canned items, like vegetables, fruits, and beans, can be good options, avoid buying cooked foods, which often contain unhealthy additives. It’s better to freeze fresh produce yourself to avoid preservatives and added sugars or salt. But, if you find deals on healthy frozen foods or BPA-free canned options that are low in salt, sugar, and free of artificial sweeteners, go ahead and take advantage of them. Good choices for frozen or canned foods include vegetables, fruits, beans, fresh coconut or coconut milk, and fish. However, avoid pre-cooked foods, except for refried beans, since they often contain added preservatives and unhealthy ingredients.

4. Fried foods

Pre-made and home-cooked fried foods can negatively impact your health for several reasons. First, frying requires a large amount of oil, and often, we use cheap, refined oils that are processed to withstand high temperatures. These oils have been linked to significant health issues. Additionally, reusing oil for frying can pose its own health risks. Second, all cooking methods affect the nutrient composition of fruits, vegetables, and meats. While some methods, like boiling, baking, roasting, and grilling, help preserve or release certain nutrients, deep-frying always degrades their nutritional value. It transforms otherwise healthy foods into "pseudo foods." To maximize nutrition, aim to cook foods in a variety of ways, raw, steamed, boiled, baked, or grilled. If you're craving fried foods but are mindful of your budget and health, prioritize nutritious ingredients first, then explore healthier cooking methods or alternatives to satisfy your cravings.

4. Flour-heavy foods

Many comfort foods, like pizza and pancakes, are made with refined flour, which lacks essential nutrients. Opt for alternatives made from whole grains, nuts, or seeds. Also, make nutrient-dense toppings or fillings to balance out the empty calories.

5. Juices.

Fruits and vegetables are often more expensive than juices for several reasons. Produce must be visually appealing to customers, meaning it must be unblemished and handled carefully during transport. Additionally, fresh produce has a limited shelf life and requires temperature-controlled transportation and special packaging, which adds to the cost. Since produce is available year-round, it is often imported from other countries, which increases both the price and environmental impact. However, seasonal produce is typically more affordable, and grocery stores often have reduced-price bins offering good deals.

Juices, on the other hand, are cheaper because they are often made from bruised or surplus produce. They can also be diluted or loaded with sugars and preservatives to increase shelf life and flavor, making them both addictive and long-lasting. Freshly squeezed juices are a healthier choice, but they still don't offer the same nutritional value as whole produce. For the price, it's often better to buy fresh produce and make your own juices at home.

While produce has a shorter shelf life, it generally stays fresher longer than juices. Learning proper storage techniques can help extend the life of your fresh fruits and vegetables, making it worthwhile to invest the time in preserving their freshness.

6. Unhealthy sugars.

Processed foods are often packed with unhealthy sugars like cane sugar, high fructose corn syrup, and artificial sweeteners, all of which can harm your health. Even when we prepare our own meals, we sometimes use sugars that, though used in smaller amounts, can still negatively affect our well-being. This doesn’t mean you need to completely eliminate sugar from your diet, especially if you don't have health issues. Instead, opt for better alternatives such as coconut sugar, date sugar, maple syrup, honey, blackstrap molasses, or monk fruit. However, keep in mind that even these "healthier" sugars should be factored into your daily sugar intake limit.

It’s also important to distinguish between pure maple syrup and pancake syrup. The latter often contains high fructose corn syrup, cane sugar, artificial maple flavors, and other additives, so avoid it entirely. Likewise, steer clear of fruit preserves with added sugars and artificial ingredients. If making your own isn't feasible, choose all-natural jams and preserves for a healthier option.

7. Know your diet.

Be realistic about your cooking habits. It’s easy to get drawn in by chef videos showcasing elaborate dishes with exotic ingredients and impressive techniques. However, if you have a busy lifestyle with long work hours, a full household to feed, and multiple responsibilities, preparing complex meals regularly may not be feasible. Impulse-buying spices or condiments in bulk without a clear plan can lead to unnecessary waste and cost. Many households unknowingly accumulate a pantry full of rarely-used items, often totaling hundreds of dollars, with many past their expiration date. Instead, focus on simple, nutrient-dense meals that align with your schedule and budget. Plan ahead to make efficient use of your ingredients, minimize food waste, and ensure you're nourishing your body with wholesome, balanced meals.

Read more about:

1. Food Budget: What to Buy for $120/Month.

2. Grocery Budget in a Shifting Economy

3. Ten tips to make your food budget stretch till the end of the month.

4. Eat the Rainbow!

5. Don't Toss It! Revive Stale and Spoiled Foods

6. Waste Not: Turning Food Scraps into Gold

7. Egg-Scuse Me, But We're Out

8. How to Store Eggs for the Long-Term.

9. Beyond Cow's Milk

10. The Right Way to Batch Cook

11. The $1 Meal Blueprint

    
    

RESOURCES:

1. Map the Meal Gap: A study conducted by Feeding America includes congressional districts and county-level data. http://map.feedingamerica.org/

2. Food Insecurity in the US: Read more about food insecurity definitions. https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/definitions-of-food-security.aspx

3. EPA’s Food Recovery Hierarchy: Prioritize actions to prevent food waste. https://www.epa.gov/sustainable-management-food/food-recovery-hierarchy

4. Meals on Wheels America: Supporting over 5,000 community-based programs across the country.