Life is busy. Between work, family, and everything else on your plate, making every meal from scratch feels like a fantasy for most of us. You've probably heard conflicting messages about ‘processed’ versus ‘unprocessed’ foods, leaving you feeling confused and maybe even a little guilty every time you grab something quick from the shelf.
But what if there was a simpler way? A way to make smarter choices without the stress or the need for perfection? That's exactly what the ‘Good, Better, Best’ philosophy is all about. It's a guilt-free tool designed to empower you to make slightly better choices whenever it's convenient, understanding that sometimes, ‘Good’ is perfectly fine when you're in a pinch!
How the Framework Works
This framework isn't about eliminating all processed foods overnight. It's about progress, not perfection.
The goal is to move towards ‘Better’ or ‘Best’ when you can, but always remember that choosing ‘Good’ is a valid choice too.
Let's Go Shopping: Applying ‘Good, Better, Best’
Let's walk through some common grocery store aisles and see how this framework applies to everyday items:
| Food | Good | Better | Best |
| Bread | Standard pre-sliced brown or wholewheat bread. It’s there, it’s quick, and it gets the job done for a fast sandwich | A loaf that lists ‘whole wheat’ or ‘whole grain’ as the first ingredient. This gives you more fibre and nutrients | A bread with a short, ingredient list (like whole wheat flour, water, salt, yeast) or a seeded rye or sourdough loaf |
| Breakfast cereals | The classic toasted oats or corn flakes you grew up with. Quick and easy | A whole-grain option like bran flakes or shredded wheat. Look for one that's fortified with vitamins and has less than 5-7 grams of sugar per serving | Unsweetened oats porridge, plain muesli, or a high-fibre, low-sugar granola that you can top with your own fresh fruit |
| Crackers | Simple, plain salted crackers. Great for a quick snack | Crackers made with whole grains or rye. They offer a bit more substance and fibre | Crackers where the main ingredients are whole grains and seeds (like flax, chia, sesame), giving you a boost of healthy fats and fibre |
| Yoghurt | Any flavoured yoghurt that satisfies your craving. It's a quick source of calcium and protein | A flavoured or plain yoghurt that has less sugar added (fruit yoghurts are often sweetened with fruit and sugar rather than only sugar) | Plain, unsweetened yoghurt. This gives you a blank canvas! You get all the probiotic benefits and can add your own flavour with fresh fruit, a sprinkle of seeds, or a tiny drizzle of honey, putting you in control of the sugar |
| Pasta and pasta sauces | Standard white pasta and a jarred tomato sauce. Quick, easy, and a family favourite | Whole wheat or lentil/chickpea pasta, paired with a jarred sauce that has shorter ingredient list, fewer added sugars and preservatives, and ideally, visible vegetables | 100% whole grain pasta with a homemade sauce. |
| Snack bars | Any convenient granola bar or cereal bar. It's portable, convenient, and better than hitting the vending machine for chips or sweets | Bars with whole grains, nuts, and seeds as the main ingredients, and less than 8-10 grams of added sugar. Think of options that offer a good source of fibre or protein | Bars with minimal ingredients (e.g., just nuts, dates, and dried fruit) or a homemade snack mix (like trail mix) where you control all the components |
| Ready-made meals | A convenient microwaveable frozen meal. Perfect for those absolute ‘no time’ moments | Frozen meals that have a clear source of protein and some vegetables. A key tip here is to glance at the sodium content and try to pick one on the lower end | Meals that you have made in advance and frozen |
Quick Tip for Boosting Any Meal!
Even when you're opting for a ‘Good’ or ‘Better’ choice, there's always a simple way to elevate its nutritional value: add fresh or frozen vegetables!
It's a super easy way to sneak in more vitamins, minerals, and fibre without much extra effort, instantly making your meal more wholesome!
Conclusion
The journey to healthier eating doesn't have to be about strict rules or impossible standards. It's about progress, not perfection. By adopting the ‘Good, Better, Best’ mindset, you can navigate the grocery store with confidence, making informed choices that fit your lifestyle and your budget.
The goal is to feel empowered, not overwhelmed. So, on your next shopping trip, try applying this mindset to just one or two food categories. You might be surprised at how easy it is to make a positive shift in your eating habits, one thoughtful choice at a time!
