Embarking on a journey towards a non-toxic lifestyle begins with the foundation of our well-being… our diet. Diet plays a central role in overall health and well-being. It directly affects our energy levels, mood, digestion, and even the functioning of vital organs. By addressing dietary habits first, you’re targeting a fundamental aspect of being healthy.

While Ivy & Fields is not a grocery store nor a certified dietician, I want to use this guide as a basic foundation by which you can build on according to your specific dietary guidelines, preferences and goals.

Nutrition is about nourishing your body to empower you for life’s activities, whether it’s playing with your kids or engaging in sports or being able to care for yourself as you age. Think of food as the fuel that propels you forward, not as a burden that weighs you down. Good nutrition will protect you from illness. If you're just starting to really pay attention to what you eat and drink, here are a few places we recommend you start. 

Check Your Drinking Water

Access to clean water is essential for health and well-being, but contaminants in our water supply can pose serious risks. A high-quality water filter can make a world of difference, ensuring the water you and your family consume is as safe and healthy as possible. After all, you're supposed to drink half your body weight in ounces per day. It's a good idea to ensure you're making the best possible choice.

To better understand what’s in your water, visit the EWG’s Tap Water Database. Simply enter your zip code to see a detailed analysis of your local water quality.

For a more comprehensive analysis, you might consider sending a sample to a certified laboratory, which can test for a wider range of contaminants, including heavy metals, pesticides, and PFAS (forever chemicals). 

Many local water filtration companies provide free consultations and quotes for whole-home water filtration systems. During their in-home visit, you can gain valuable insights about your water quality and potential treatment options. These consultations are typically free, though some companies may charge a small fee. Some use predatory and misleading information to sell their products, so proceed with caution.

Our recommendation is to choose an RO system that adds back minerals for optimal health benefits. To choose the right water filter for you, check out this water filter guide. (scroll to the bottom of article for my personal recommendations)

Shop Smart at the Grocery Store

Stick Mostly To The Perimeter

Detoxing your diet can start as early as your next grocery trip. As a rule of thumb, you should focus on foods along the perimeter of your grocery store, where you are more likely to find whole foods like meat, milk, eggs, cheese, fresh bread, fruits and vegetables. These foods are more likely to be nutrient-dense and often free from harmful additives. 

The middle aisles of the grocery store are typically reserved for ultra-processed foods in bags, boxes, and cans lined with PFAS, filled with preservatives, and artificial colors and flavors meant to make the food more addicting. Skip those. The shopping you do in the middle aisles should be heavily restricted.

Make sure you are reading your labels. If you haven't really looked before, you'll be surprised to find how even the simplest products have so many unnecessary additives. Download our free toxic ingredient cheat sheet so you know what to avoid. In general, focus on whole food ingredients.

Prioritize Organic Foods

Opt for organic when possible, especially for foods you consume daily like coffee. Organic foods are less likely to contain synthetic pesticides (like glyphosate), herbicides, and genetically modified organisms (GMOs) as well as most additives. If you’re on a budget, refer to the EWG’s Dirty Dozen list to prioritize which items to buy organic.

While we will always encourage you to support your local farmers, access to organic foods can vary from town to town. If you're having trouble locating a local farm in your area, check out these two resources:

• My Health Forward's amazing Local Farm map 
• Organic Consumer's Regenerative Farm map.

For online options, we recommend:

• Azure Standard has many organic options available at bulk pricing. You order online and they deliver to a single drop location on a rotating schedule and you must be there at pick up time. If you have one near you, it's worth checking out!
  
• Amazon Prime’s Subscribe & Save is a great way to save on pantry items. Even if you live in the big city, it’s sometimes impossible to find clean crackers and snack bars so shopping online can be a solution. Depending on your income, you could pay half the regular price of a Prime membership if you don’t have one already. Always shop directly from the brand's Amazon page (not third party sellers).
• Thrive Market is an excellent membership for access to organic pantry items. Get 40% off your first order! I'd only recommend Thrive if you don't already have Amazon Prime as they actually carry many of the same dry goods. You probably don't need both.

Remember to always wash your produce, even if it’s organic, to get rid of dirt, bugs and any handling contamination. We're not a fan of many of the "fruit washes" available on the market which have many unnecessary additives. We really only recommend using good old baking soda, (by the way, ALL baking soda is aluminum-free, it's the baking powder that can contain aluminum).

Upgrade These Staple Ingredients

There are a few key ingredients that are popular discussions in clean living circles, so I've put together here all I have learned about cooking oils, salts, and spices!

Cooking Oils

The only oils you need in your life are olive oil, coconut oil, tallow and avocado oil. These oils have been around for centuries. Single-origin oils are best. Ghee butter is also a great option. For optimum quality and health, buy them in glass containers.

Coconut oil, tallow and avocado oil are best for high heat cooking. Olive oil is best for cold use, such as on your salad or cold eats. 

Industrial oils like Canola, Vegetable, and Corn oil are highly processed, bleached and deodorized. While nutritionists will debate all day about whether or not seed oils cause inflammation, I believe they are problematic for two reasons: they are the most common oil choice in processed and fast foods, and they are highly processed. Seed oils are often from GMO seeds and use solvents like hexane (a reproductive toxin). That's enough for me to opt for better choices. Stick to cold-pressed, single-origin oils. When shopping for oils, look for the following qualities:

• Single-origin: oils sourced from multiple different places or "blends" are often lower quality and the traceability is muddled. A brand that sources from one location knows exactly where the oil is from.
• Cold-pressed and Unrefined/virgin: refined oils are sometimes bleached, deodorized and over-processed which can introduce contaminants or lower the nutrient content. HOWEVER, I do want to share that there are organic ways of refining oils, and you may make an exception if it's organic and you feel comfortable with the brand's processing. Refining usually helps remove impurities and makes the oil more stable. In the case of tallow, look for grass fed and finished.
• Organic: When possible, choose USDA Organic certified oils which ensure it's sourced from non-GMO sources without pesticide use.
• Glass packaging: glass packaging is preferred to avoid any unnecessary exposure to microplastics. Harder to find when purchasing oil in bulk, but usually pretty common up to 16 oz/32 oz sizes. UV-sensitive oils like olive oil and avocado oil should be in dark or amber glass. 
• COAs: A certificate of analysis (COA) certifies that the product being sold has the fatty acid profile consistent with what that oil should have. It also reviews the odor and color to confirm authenticity. It's a nice to have, and reputable brands should be able to provide one easily.

You should also know that some oils are more likely to be adulterated or "fake" than others. That is because they may be more difficult to source and so suppliers get "creative." This applies to olive oil and avocado oil. If you are buying these two oils, ask questions!

Other oils like coconut oil and ghee are much easier to source and you can usually trust a label for what it says. 

Lastly, make sure you are using the oils in the right way. Some oils are best suited for high heat cooking, while others are more beneficial when used cold. Below is a list of quality oils linked to some purchasing options along with their ideal max heat (source, source 2).

• Coconut oil 350-450F (cold pressed, organic, virgin, glass) - if unrefined, use 350 as your guide. Refined oils can handle more heat.
• Tallow 400F (grass fed and finished, glass)
• Avocado oil 480-520F (USDA organic, dark glass, batch testing for purity. This oil is refined organically, which are are totally fine with) 
• Olive oil 325-400F (USDA organic, extra virgin, tin packaging, sourced from Spain) Olive oil from Cobram Estate is also a great USA-sourced option!

What does Ivy use? I use coconut oil and avocado oil for heat cooking. I prefer coconut oil for baking, pancakes and rice. I use avocado oil for cooking meat. I also keep a bottle of olive oil to use cold on salads or as toppings on pasta. Coconut oil is usually the most cost effective oil, very stable and has many uses.

Cooking Spices

When shopping for spices look for:

• USDA Organic: like whole foods, you want to source organic to avoid pesticide residue or chemical processing.
• Glass packaging: glass packaging is preferred to avoid any unnecessary exposure to microplastics.
• Whole is usually better than ground: not only will you get better flavor from whole spices, but there is less chance of adulteration. Not to say ground spices are not okay, they absolutely are, but purchasing whole is sometimes a preference for many cooks.
• COAs: A certificate of analysis (COA) certifies that the product being sold has not been adulterated. When vetting a brand, ask them for a COA if you want to verify authenticity. A good brand should also test for heavy metals.

Spices that usually test notoriously high for heavy metals are turmeric, thyme, cinnamon, and paprika. While zero levels of lead are impossible, a brand that tests and monitors the heavy metal content is at least testing to a max level and monitoring any serious contaminations. You may be interested in this report done by Consumer Reports on popular store brands and heavy metals results. New York is currently the only state to have enacted limits for heavy metals in herbs and spices. Turmeric is also notorious for being adulterated with added coloring.

We like Mountain Rose Herbs as a brand in general, and they do have quite an extensive spice selection. USDA organic and a family business too! When shopping your local supermarket, use the guidelines and Consumer Reports results above to make your best available choice! 

Salts

Below are the most common salts you’ll see, with an explainer so you can choose the right one for you. My general consensus is that most "mineral-rich" claims made by brands is mostly marketing. The truth is because we should control our sodium intake, any salt should not be the primary means by which you receive any health benefit. Salt doesn't have significant amounts of minerals to make a big difference on its own (source). 

I would just suggest buying a quality, pure salt that you like the taste of! Some do have added anti-caking agents and fillers so always double check the label to avoid those. Unrefined salt tends to have more of the nutrients preserved, but not usually as purified from contaminants as a refined salt. Perhaps this can help you decide:

Iodized table salt (aka “regular” salt)

• What it is: Refined rock salt with iodine added. Adding iodine is actually a public-health initiative from 1924 to prevent iodine deficiency (linked to thyroid/hormone issues) (source). However, cooking with iodized salt reduces the iodine levels, so to really get the iodine benefits it needs to be added to foods after cooking. Some health professionals add it to their drinking water.
• Good to know: You can also obtain iodine from seafood and eggs. Only worry about iodine if you suspect thyroid issues. In that case, get tested and follow doctor's orders.

Sea salt 

• What it is: Salt from evaporated seawater thought to retain trace minerals that affect flavor and color. Nutritionally, those minerals are tiny. Don’t expect a meaningful health advantage.
• Good to know: Some studies have found microplastics in commercial sea salts (source).

Celtic salt (aka "grey” salt)

• What it is: Moist, grey sea salt traditionally harvested from clay-lined salt pans in France. The grey tint comes from trace minerals and clay. Again, the mineral content is negligible. 
• Good to know: More moist than other salts so sometimes it can clump.

Himalayan salt (aka “pink” salt)

• What it is: Mined rock salt (largely from Pakistan). Minerals give it the pink hue. “Rich in minerals” is mostly marketing. Most of these salts don't have meaningful amounts of minerals in them. Does not contain iodine. 
• Good to know: Buy it unrefined and sourced from Pakistan (not other Himalayan mountain areas).

Kosher salt

• What it is: Large, flaky sodium chloride crystals. Does not contain iodine. Being "kosher" is mostly about how the crystals are made and not so much about where it's from. They are traditionally large, coarse flakes that was used on meat to draw blood to the surface. It's usually sea salt with a specific shape.
• Good to know: "Kosher salt" is different from "Kosher-certified." Kosher-certified is a religious certification and not all Kosher salts are automatically certified. It mostly refers to the shape.

Make Healthy Eating Easier

I'm a huge believer in routines and automating your life as much as possible. You are more likely to stick to healthy habits when you remove the obstacles that prevent you from making the healthy choices in the first place.

Below are a few "life hacks" that work well for our family that I believe can help anyone eat healthier!

Plan and Prep Meals

You’re far more likely to cook at home when you plan meals ahead. Planning kills the “what’s for dinner?” panic that sends you to fast food and overpriced, ultra-processed takeout. Pick a few favorites and build a repeatable shopping list (ingredients and exact quantities) then put it on rotation. Healthy eating gets hard when every meal is a decision. Remove the mental load by creating a simple, plug-and-play routine so dinner runs on autopilot and your budget goes further.

Stock up on toxin-free glass storage containers for storing pre-made meals. They are freezer-safe, but don’t overfill them. This one is my favorite because it is completely plastic-free (glass bottom, glass lid, and silicone trim).

Determine Your Fast Food Replacement

Identify healthier alternatives to fast food for those times when convenience is necessary. Consider preparing and freezing homemade meals in advance or choosing healthier options from better-choice restaurants that offer nutrient-rich meals. Or stocking up on clean meal replacements. The point is to know what your "go-to" is in these instances so you don't end up at McDonalds!

In our house, we rely on a handful of go-to meals that require minimal ingredients and zero prep time. We always keep these staples stocked, ensuring there’s something quick and easy to eat without resorting to fast food. 

If you're curious what my personal, always available food items are, here's my list. I chose these because of longer shelf lives, so I don't mind over purchasing and always having them on hand:

• Organic Pasta - I keep organic pasta noodles (choose your fave), organic pasta sauce, organic cheese, and organic ground beef (in the freezer) at ALL times. This is such an easy all-organic meal to whip up that is a crowd-pleaser with high protein. I specify ground beef, because it is easiest to defrost even if you forget to take it out of the freezer!
• Frozen Organic Broccoli - This is my always in stock vegetable. Extremely easy to steam up in a rush on your stovetop. Choose an organic, plain version without any added flavorings. Frozen vegetables and fruits are usually frozen at their peak ripeness and may actually preserve more of its nutrients than their fresh counterparts.
• Organic Jasmine Rice and Eggs - Easy carb + protein meal. I add in avocado and cheese when I have it and it makes a great bowl!
• Egg & Cheese Sandwich on Sour Dough bread - Crowd pleaser and easy to make. Add in avocado, tomatoes, or any dressings and toppings you may have on hand.

Are these perfectly balanced "macro" meals? Not necessarily. But they’re made with organic, whole food ingredients and, most importantly, keep us away from the fast food drive-thru. Determine what these meals are for you.

If after-dinner clean-up is part of the reason you reach for fast food, stock up on disposable bamboo plates and wooden cutlery to avoid plastics which are usually filled with phthalates and PFAS. While using reusable diningware is optimal, don't let the post-dinner clean up be what prevents you from eating a nutritious meal.

Stock Your Snack Drawer with Better Options

Keep your snack drawer or pantry stocked with healthier options, such as raw nuts, seeds, whole fruit, yogurt, cheese sticks (pair with raisins, yum!), beef sticks, cottage cheese, fun butters (almond, pistachio), vegetable sticks with hummus, or a clean protein powder.

While whole foods are best, if you are choosing packaged foods, choose ones that prioritize whole food ingredients and have short ingredient lists. Having nutritious snacks readily available makes it easier to avoid processed junk. We are also big fans of making your trail mix at home. Mix your favorite ingredients in a large glass container, add a scoop, and you always have a healthy shelf-stable snack available.

Keep it simple and aim for snacks that balance fiber, healthy fats, and protein! Here are some great snack ideas to get you started:

• Fresh fruit with a handful of nuts (e.g., apple slices with almonds)
• Veggie sticks (carrots, celery, cucumber) with guacamole or hummus or homemade ranch
• Crackers or organic flat pretzels with hummus
• Hard-boiled eggs with a sprinkle of sea salt
• Greek yogurt topped with fresh berries and chia seeds, pumpkin seeds or nuts (add honey if you're craving sweet!)
• Sliced avocado on whole-grain crackers or sourdough bread
• Nut butters on whole-grain crackers or sourdough bread
• A handful of mixed seeds (pumpkin, sunflower) and dried fruit with no added sugar
• Make your own trail mix with organic nuts, seeds, raisins, and no-sugar added dried fruits
• Roasted chickpeas or edamame
• Pickles
• Carrots or Grape tomatoes (can add a sauce like a ranch dipping sauce or hummus)
• Cottage cheese with cherry tomatoes and fresh herbs
• Cottage cheese with fruits, nuts, and honey or maple syrup
  
• Fresh fruit with nut butters for dipping (such as sliced apples with pistachio butter)

Stop Buying The Processed Junk

Out of sight, out of mind. If you don't bring the Doritos and Skittles into your home, you won't reach for them because, well, you can't! Simple as that. If these types of foods are really an issue for you, start experimenting with dupes that may offer the same satisfaction. But in general, any processed food (even the better choice ones) should be consumed in limited quantities. If you are accustomed to these types of foods, it can feel difficult to ditch them at the beginning. But I assure you, you will feel so much better once you do!

Clean Eating Recipe Books

Certainly this is not the place to list every clean recipe idea, nor are we cooks! However, these are a few recipe books that can inspire you to make healthier meals at home:

• The Complete Clean Eating Cookbook (200 recipes with pictures; written by Laura Ligos (@thesassydietician))
• 5-Ingredient Clean Eating Cookbook (125 Recipes; written by @sp_nutrition_and_health)
• 5-Ingredient Cooking for Two (100+ recipes; while not perfectly focused on healthy eating, we love this book because most of us struggle with the time and effort it takes to make homecooked meals. This is an excellent start to move from takeout to homemade with minimal effort.)
• The Science-backed Anti-Inflammatory Diet Book (a good choice if you are dealing with inflammation and need a lifestyle change; 75 recipes and 21-day meal plan)

When To Consider Professional Guidance

Our primary advice here at Ivy & Fields is to focus on whole food ingredients. But if you have specific health goals or are healing from a disease, we suggest you meet with a holistic-leaning nutritionist or dietician.

Unfortunately, diet programs or "mainstream" dieticians received industry-funded education, which often does not align with real nutrition. They are taught to obsess over nutrition facts, and don't always pay attention to ingredient quality or sources. You'll want to look for someone who believes in topics like regenerative farming and is focused on whole foods (not just nutrition facts).

If you're struggling to eat healthy, seeking the help of a professional may be just what you need!

You may be interested in checking out our Food & Beverage Shopping Guide where we link a few of our favorite coffees, protein powders, oils, salts and better-for-you snacks!