Quick Nutrition Tip Sheet
Choosing Clean Organic Foods
When aiming for optimal health and wellness, it’s important to choose the best quality organic foods. Here are key tips to guide you in selecting clean, nutrient-rich foods that align with your health goals.
1. Look for USDA Organic Certification
USDA Organic Certified foods meet strict standards for organic farming, ensuring they are free from synthetic pesticides, fertilizers, and genetically modified organisms (GMOs).
This certification guarantees that at least 95% of the ingredients are organic, providing peace of mind when choosing products.
2. Avoid Foods with "Natural Flavors"
Natural flavors may sound healthy, but they often contain processed ingredients and additives not derived from the named food.
Choose products with clear, whole-food ingredients and avoid those listing "natural flavors."
Natural flavors are able to be called “natural” because they start out with the real ingredient but are allowed to add upto 99 chemicals to enhance the flavor and get us addicted.
Natural flavors often give side-affects’ such as headaches, nausea, brain fog, ocular migraines, dehydration and more.
3. Steer Clear of Harmful Oils
Palm oil, Sunflower Oils and vegetable oils (like canola, soybean, and corn oils) are commonly refined and can disrupt the balance of omega-3 to omega-6 fatty acids in the body, promoting inflammation.
Instead, choose organic oils like extra virgin olive oil, avocado oil, or coconut oil, which are healthier and more stable when cooking.
4. Avoid Artificial Flavors
Foods with artificial flavors often contain synthetic chemicals that can negatively impact your health.
Opt for products with pure, natural ingredients that don’t rely on artificial flavoring to enhance taste.
5. Skip Seed Oils
Seed oils such as sunflower, safflower, grapeseed, and cottonseed oil are highly processed and can contribute to inflammation due to their lab-made properties.
Prioritize products made with healthier fats like organic coconut oil or extra virgin olive oil.
6. Limit Cane Sugar
Cane sugar is a concentrated form of sugar that can spike blood glucose levels and is linked to poor gut health and inflammatory processes within the body.
Look for products sweetened with natural alternatives like organic maple syrup, raw honey, dates, or coconut sugar to keep your sugar intake in check.
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Emergency Response Tip Sheet
Stockpiling Organic Foods
In times of uncertainty or emergency, having a reliable stockpile of organic, nutrient-rich foods can provide you with peace of mind and security. Whether it's due to natural disasters, supply chain disruptions, or unexpected events, preparing ahead ensures that you and your family have access to healthy, safe food. Here are some tips to help you stockpile organic foods effectively.
1. Choose Foods with Long Shelf Life
When selecting organic foods for emergency storage, opt for those with a naturally long shelf life. Look for items that can last months or even years when stored properly. Here are some great options:
Whole grains: Organic rice, quinoa, oats, barley, and millet can last for over a year if stored in cool, dry places.
Dried legumes: Organic lentils, black beans, chickpeas, and split peas are excellent sources of protein and fiber.
Nuts and seeds: Organic almonds, sunflower seeds, chia seeds, and flaxseeds are nutrient-dense and can be stored in airtight containers.
Canned goods: Organic canned vegetables, fruits, beans, and soups are convenient, long-lasting options. Look for BPA-free cans.
Dehydrated or freeze-dried foods: Organic freeze-dried fruits, vegetables, and even full meals are lightweight and last for years.
2. Store Properly to Maximize Shelf Life
Proper storage is key to ensuring your stockpile lasts and remains safe to eat. Follow these guidelines:
Cool, dry, and dark locations: Store your organic foods in a pantry, basement, or other areas where moisture and light are minimal. Ideal storage temperatures range from 50°F to 70°F.
Use airtight containers: Transfer foods into glass jars, vacuum-sealed bags, or food-grade buckets with airtight lids. This prevents exposure to air, moisture, and pests.
Label and rotate: Clearly label items with the purchase or expiration date and use the "first in, first out" method to rotate older items forward.
3. Include Organic Fresh Foods with Preservation in Mind
Fresh organic produce can be stored short-term and preserved for long-term use:
Root vegetables: Organic potatoes, carrots, beets, and onions can last for months in cool storage.
Fermenting and pickling: Organic vegetables like cabbage (for sauerkraut), cucumbers, and carrots can be fermented or pickled to last longer.
Freezing: Freeze organic fruits, vegetables, and even herbs to extend their shelf life without losing too many nutrients.
Canning: Learn how to can organic fruits, vegetables, and even meats to preserve them for long-term storage.
4. Focus on Nutrient-Dense Options
During emergencies, access to fresh food may be limited, so it's crucial to stockpile nutrient-dense foods. Organic options packed with essential vitamins, minerals, and antioxidants will help you maintain energy and health during tough times.
Superfoods: Organic spirulina, chlorella, and other powdered superfoods can be stored for a long time and added to water or smoothies for a nutrient boost.
Organic protein powders: Keep a supply of organic plant-based or whey protein powders to ensure you have a source of protein even without fresh meat or dairy.
5. Plan for Water Needs
Don’t forget the importance of clean water for cooking and hydrating your organic foods. Store enough water for your family or have a reliable water filtration system in place.
6. Consider Organic Snacks and Convenience Foods
In emergency situations, having quick, easy-to-prepare foods can be essential. Stock up on organic:
Dried fruit and vegetable chips
Organic granola bars
Organic nut butters
Instant oats or soups
7. Regularly Review and Refresh Your Stockpile
Emergency food supplies should be revisited regularly. Check expiration dates and replenish as needed to ensure your organic stockpile is always fresh and ready.
By carefully planning and maintaining your stockpile of organic foods, you'll be better prepared to support your family's health and well-being during an emergency. Start small, build over time, and make adjustments as needed to suit your needs and space.
