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Above all else, discover foods that are both better for you and more delicious. After your Grocery Makeover , you may experience uncontrollable fits of happiness as you shop. With your newfound knowledge and this book in hand, your market will no longer be a place of frustration, boredom, confusion, or doubt. Start your Grocery Makeover today and see how smart shopping can lead to better health. Grocery Makeover is great for readers certain that diet changes must be made, but also fearful of how drastic and unpleasant these changes might be. By aiming the book at the primary shopper and cook of the home, Feldman is doing great work to combat the epidemic of obesity in children.

This book, along with the enclosed mini-book I can pop in my purse, has pulled me out of the rut, and made me a little more confident in how to grocery shop. If your pantry is looking blah, and your fridge is looking a little dull, pick up a copy of this guide. Help Centre. My Wishlist Sign In Join. Be the first to write a review. Add to Wishlist. This title is not in stock at the Booktopia Warehouse and needs to be ordered from our supplier. Click here to read more about delivery expectations. Link Either by signing into your account or linking your membership details before your order is placed.

Description Product Details Click on the cover image above to read some pages of this book! Industry Reviews "Dietitian Julie Feldman shares relatively pain-free ways to fundamentally change a family's diet through simple shopping choices in Grocery Makeover, her first book. In Stock. Eat, Drink and Still Shrink Order a signed copy! Food and Nutrition Throughout Life. The prices were too high as well.

I do buy some organic cereals though because they use much less sugar and it is real sugar and not high fructose corn syrup. I still buy some things that feel like a compromise, but I am still learning and trying and I think the key to success is to be patient and try one change at a time. Broaden your fruits and veggies, then replace one boxed meal a week with one made from scratch, then add in one healthier snack a day. I would ditch the daily kool aid right away though. Start weaning today-I started by allowing one glass a day our crutch was sprite then eventually it became a special treat.

Milk, water, or no sugar added apple juice was allowed although now I am trying to decrease apple juice and increase water I did the same to myself with coke. I hardly drink it any more but it still tastes good when I do! Good luck! Frozen vegetables are great, as are dairy in our house, but trying to steer clear of all the packaged stuff and aim for more fresh produce and some frozen side dishes as well. I agree about the roasting vegetables.

Just add a little olive oil and throw them in the oven. So good. Fruit is a wonderful idea as well. Fruit salads are easy to throw together or just make sure to always have some on hand that you can just grab, just blueberries or raspberries. Carrots, zucchini, and bell peppers would be how I would start. Add some shredded carrots into a meal or make fajitas one night with some bell peppers and onions. After making an extensive price list at all of the stores in my area, I found that my local co-op has the best deals on organic foods—produce in particular.

They offer year-round savings on items we always use. While the co-op does have better prices on just about everything, keep in mind that the prices WILL be higher in most cases. While it has caused us to be a bit tighter with our budget, there is no looking back for us. When I started off, I did so slowly, and doing stuff that I knew my family would at least try.

One of my favorite sites to help me out is superhealthykids. Not only are there great, straight-forward recipes that kids typically enjoy, but their meal plans are very extensive. Meal plans are another thing that keeps me on track. Not saying that this never happens, lol.

It IS overwhelming. I have a difficult time going into the veggie section unless I know exactly what I need. But just take baby steps. The organic juices are awesome, but you need to catch them on sale and use a coupon if you can to get them for a decent to me price. When they do, we stock up. There are some fantastic recipes on the websites I listed above.

Broccoli salad, in tacos or wraps, sweet potato fries…and go with that.

Week 1: Get an Oil Change

I know, I know…what kid in their right mind would choose an apple over a fruit roll-up?! The key is to offer a choice between two good things. Well, surely you know what apples and oranges are! Something as simple as apple slices make for a great dessert or snack. Some processed foods are very easy to replace as well, for example, pre-packaged shredded cheese. If you buy a block of cheese and shred it yourself, it will taste better and be better for you.

Buy non-organic, with leaves carrots and celery. As soon as you get home from the store, peel and chop into sticks then put in a plastic container with some water in the fridge. Next time you or the kids are hungry, you will have a snack all ready to go! I like to peel bananas, break them into about pieces and freeze them in a ziploc bag. Once frozen I blend them with chocolate soymilk you can add berries too. There is a wealth of information online and you can compare vegetables and learn about them on wikipedia. Since you guys eat alot of sugar, start with natural sugars found in fruits, melons, etc.

Pair them with cottage cheese, raisins, nuts, or granola. I would suggest that she tries to eat vegetarian one meal per week — some good choices are black bean chili, vegetable soup, or stuffed peppers. As far as snacks go — what about old fashioned popcorn. Another option is pre-washed baby carrotts or radishes.


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Both have next to NO calories and are packed with fiber and vitamins. Or hummus — either pre-made or homemade. If she likes starchy foods, this one will fit her taste profile and is super healthy. Throw caution to the wind and pick up something different next time you are at the store and give it a whirl — you might be surprised.

Hi, How about taking a cooking class? You can google vegan or vegetarian cooking classes in your area.

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You are very smart to want to make this change and you will reap the benefits sooner than you think. Good Luck!! You can control the amount of fat and salt yourself. For example, it you like those frozen potato skins…. For starters, get out of the grocery store! Take a trip to your local U-pick, it will be a fun family outing and the kids will be more likely to eat berries that they picked themselves. Many farms have tours which are super fun and educational!

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Also, pick up a cookbook that focuses on vegetables and fruits — there are lots of them out there because eating locally, in season is becoming more popular. New things can be so intimidating! A fun way for your family to incorporate new produce items into your family would be purchase one produce item you have never cooked, every week and try it out! Make it a game, and your 4 year old will love it! Every week you can choose a new item, like kohlrabi, smell it, touch it, find a recipe for it and taste it, then try and describe the flavor. Try cooking the item in a different way, too!

I know how you feel.. I have a 3 month old as well along with a 3 and 7 year olds. I have recently started making a dinner calendar and I mapped out what we were having each night. Tonights example: Sloppy Chicken Joes on toasted buns with cheese, steamed carrots and bluebery cobbler if I get it made this afternoon.

I can control how much salt and sugar my family is consuming.

I agree with the Kool Aid. I know I drank the stuff until it came out of my ears when I was a kid, but that is when we were out camping or on a picnic.


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ONce we got home, it was back to water. Our 3 and 7 year olds have 2 glasses of milk in the am, water with the am snack, milk with lunch and duliated apple juice with the pm snack, milk with dinner and water if they are still thirsty. I do try to make as much as I can from scratch to save money and again I have a better idea what is in our food. I would recommend searching your librarys website for some cookbooks so you can get some ideas for meals that sound yummy.

I personally have stopped cooking for my kids, but for my husband and myself. If the kids do not eat the dinner, they go to bed. We need to eat better and it is not like I am giving them a huge amount of food. They are each receiving roughly 1 tablespoon for every year they have been alive.

I also work full-time outside of the home. And when I was couponing a few years ago, we also ate alot of boxed, processed foods. The more I began cooking, the more comfortable I became. Once I started reading more real food blogs, I began to look at eating organically. Which led me to focus on eating more locally.

I found a wonderful farmers market close to our home that sells organically-grown fruit and vegetables and grass-fed and pastured meats. Shopping in-season at the market has really encouraged us to try new vegetables. Just last week I tried sprite melon and patty pan squash for the first time thanks to our farmers market! I had no clue what to do with the patty pan squash, so I just asked the farmer that grew it and he gave me some great suggestions. For snacks, we do fresh fruit we pick berries from a local, organic farm , veggies like carrots or kale chips my personal fav!

You can also make homemade ranch dressing for dipping. We also do nuts and raisins, stove top popcorn cooked with coconut oil, green smoothies, flourless nut butter cookies, homemade muffins my kids really like pumpkin muffins. Yogurt, which you can make in a crockpot, sweetened with fruit or local honey. Just wanted to add, if you need an alternative to sweet drinks, try Red Zinger herbal tea I buy the Celestial Seasonings tea bags. It has a sweet, punch like flavor without the sugar! That is super tasty. Try carrots and red peppers with hummus dip.

Bake sweet potatoes!


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  4. It may take a few times of eating it, but you really do develop a taste for the good stuff and then the processed stuff just pales in comparison. Good luck with your transformation! I also agree with Roasting Vegetables. My favorites are green beans, red pepper, onion, zucchini, asparagus, and I recently read that roasted tomatoes are also good.

    With the beans and aspargus I toss with olive oil, set the oven for degrees and cook for mintues, or until they just start to turn brown. Sprinkle with sea salt or kosher salt we like the bigger granules. Also, if your tastes prefer boxed meals, you may try finding some make at home versions. It might take a bit more time the first few times you try it. But the more you make something like that the easier and quicker it will become.

    Also, as others have said, there will be a little adjustment in taste needed. They have a lot of [natural] sugar, too. I cook with very few ingredients and dinner for example is a meat, a starch, a veggie and a fruit. Fruit is eaten raw and cut up. Veggies are either roasted baked or steamed or satueed into a stir fry. I grew up with a working Mom who cooked from scratch so I was pretty used to it, I just had to find my own groove with it. Small changes made over time add up to huge changes! In an effort to try and help my kids eat more veggies and fruits, I took them to the produce section and let them pick out whatever they wanted.

    It was more expensive for that one trip, but alot of fun and interesting to see what they picked out. It also helped me broaden my horizons and branch out from my rut of only preparing certain veggies. I also throw a bag of frozen mixed veggies into almost everything I make.

    I would suggest taking flavors you like and using them on the veggies. Experiment, you might have a few bombs, but you will also find some great things that you like and never knew. Most vendors give samples so you can be sure you and the kids like the fruit or veggie before you buy. Also the farmers will give you advice about how to select, store and cook the produce so it can be a real educational experience.

    On a first visit, do not get carried away and buy too much or you might get overwhelmed when you get home and not know how to incorporate your purchases into your routine meals. If you end up with thing spoiling it would be a discouraging first experience. That way I can remember what I have and be sure to use everything up so nothing goes to waste.

    Congratulations on being brave enough to dive into a new world of food! When I moved to a different region of the country, the farmers at the market were happy to talk to me about how to cook okra, different squashes, and greens of all kinds. There are cookbooks for all skill levels and all types of food. I know cookbooks can be intimidating for some people; just remember that recipes are only suggestions and you can change them to fit your changing tastes and comfort level.

    Just pull out your bottle of thousand island dressing or whatever you like and use that until you get used to the flavor of new veggies…. And one final idea- if your family eats rice, try substituting other grains. I love bulgur, but there are a lot of different options. Just make sure the package you buy has cooking instructions on the package!

    I have noticed a HUGE difference in my children.

    New Book Grocery Makeover: Small Changes for Big Results

    Much more calm and they are sleeping better at night: The have adapted well to the change, and I am not even sure they know we have made a change other than we are not eating as much junk and we are eating at home instead of going through the drivethrough. The one I was actually worried about was my husband.

    He has done great as well and had no complaints. I still make the same foods I made before, I just make from scratch. We pulled out all HFCS and all dyes. Like previous posters have said, take it slow.

    Week 1: Get an Oil Change

    The kids really like:. It is not really that much more expensive to buy natural and organic. Most of the stuff goes on sale at my local Kroger all the time. I just get what is on sale and we try different things. I also make my own granola bars, so good. And let me tell you, I am not a good cook or baker, lol. I am a busy mom of 3 who works part time and drives kids around all day and night to thier activities.

    I just made the commitment to change the way we eat. I feel so much better for it. You will too:. Oh, one more thing. The blog previously mentioned, superhealthykids. I get a ton of ideas from that site. Granola bars and soothies have been a huge hit!!!!