Non-Toxic Eating
What to put back on the shelf, what to buy instead and how to read a label in ten seconds.
[Johnny: a short introduction — what “non-toxic eating” means to you, and who this guide is for.]
Reading a Label in Ten Seconds
- Skip the front of the pack. “Natural”, “wholesome” and “heart-healthy” are marketing. The facts are on the back.
- Read the ingredient list. Ingredients are listed by weight, most first. The first three tell you what you are mostly eating.
- Count and picture. If the list is long, or you can’t picture an ingredient growing or sitting in a kitchen, think twice.
Ingredients to Watch For
If any of these is on the label, put it back, or at least think twice.
- Lecithin
- Xanthan gum, and other gums
- Shortening, margarine
- “Partially hydrogenated” anything
- Canola oil
- Colourings
- Natural flavorings
- Annatto
- Olive oil without a harvest date. Look for single origin.
Eating out? The same list is in the pocket guide, with what to say yes to.
The Kitchen Prescription
Simple swaps. Pin it to the fridge.| Instead of | Take |
|---|---|
| Canola or “vegetable” oil | Extra virgin olive oil, single origin, with a harvest date |
| Oils with a chemical taste | Extra virgin, cold pressed or expeller pressed oils |
| Shortening, margarine | Butter |
| Whipped “butter” | Real butter |
| Frying in seed oils | Duck fat, tallow, lard or coconut oil |
| Fried food, chips and fries | Baked, grilled or steamed |
| Mayo and dressings on top | Olive oil and vinegar, on the side |
| Non-stick pans | Cast iron or stainless steel |
Now cook something →
— J.B.Q.
The Pocket Guide
Eating Out
What to watch for when someone else is cooking.
Watch Out
Ingredients
- Lecithin
- Xanthan gum, other gums
- Shortening, margarine
- “Partially hydrogenated”
- Canola oil
- Colourings
- Natural flavorings
- Annatto
- EVOO should be single origin, with a harvest date
Preparation
- Fried food (including chips and fries)
- Mayo, dressings on top
- Whipped “butter”
Look and Taste
- Oils with a chemical taste
- Shiny meat (probably brushed with oil)
- “Buttery” looking bread
Yes
- Pickles, kraut, kimchi
- Breads, crackers (dry)
- Baked, grilled or steamed
- Thin-crust pizza
- Spaghetti, pho, ramen
- Nigiri, maki, rolls (no mayo)
- Oysters, mussels, shrimp
Yes, If…
- Condiments (if you can check the ingredients)
- Food fried in duck fat, tallow, coconut oil or pork fat (lard)
- Oils that are extra virgin, cold pressed or expeller pressed
- Take a bite, wait 7 minutes, see how you feel
Aisle by Aisle
[Johnny: the full guide goes here — produce, meat and fish, dairy, the middle aisles, drinks. One short section each: what to buy, what to skip, and why.]