Small Steps To Start


Kathy Walking Down The Stairs

Here at The Good Food Campaign we’re all about good healthy food, and aren’t a fitness site.

However, it is important to remember that as well as eating sensibly, it’s also important to take some exercise too. Aside from keeping your weight down, regular exercise can help prevent diabetes, colon cancer, and high blood pressure.

It doesn’t have to cost anything to exercise. You don’t have to spend money on gym subscriptions. If money is tight,  a half hour walk around the block is free.

You can start off with small steps (well perhaps not literally!). What we mean is that you don’t have to go headlong into a fitness regimen, anymore than you have to go from a 3,000 calorie a day diet to a 1,000 one overnight. Your body will loudly, and painfully, protest at either!

As with tackling diet, perhaps reducing your portion size a little at a time, perhaps one less potato on your dinner plate, you can do the same with exercise. Don’t start off trying to walk ten miles from the get-go. Just take a short 15 min walk, and then as the days go by, make it a little longer; walk a little faster, or both.

If you need some mutual support, then perhaps exercising with a friend, a neighbor, or your partner will help.

Whatever you do, don’t procrastinate over it, as that’s a big failing of the couch potato!

Retraining Your Palate

Our recent ancestors didn’t have to worry about all the processed food on offer these days. It didn’t exist.

Produce Stall

We’re told we eat too much meat. Our grandparents or great-grandparents were more likely to eat a lot more vegetables than us, and possibly not eat meat every day. It was considered a luxury. Modern farming methods have bought the cost of meat down a huge amount in real terms.

Nowadays many people tend to base a meal around the meat, and the vegetables are a very poor sideline.

Hoppin' John

The average chain restaurant will often serve up a 12, or 16 ounce steak, that is done to perfection, and the sides are a limp unappetizing microwaved previously frozen dish of carrots or green beans, pretty much devoid of taste. It doesn’t have to be this way.

Aiming for your dinner plate to consist of 2/3rds of vegetables and one third meat would really be a healthier option, and less expensive too.


Try different vegetables, and different ways to cook them. It’s easy nowadays to find recipes online to cook just about anything, and it doesn’t have to be expensive gourmet cooking either. Sometimes the simple methods are some of the best. For example, try boiling rutabaga, and then mashing it up, with a little butter and black pepper. It’s quite delicious, and you can use the water as vegetable stock for gravy, of even recycle it on your plants.

You can retrain your taste buds.

Switch from white rice to whole grain rice; from white bread to whole wheat bread. We did just that at TGFC. Whole grain rice took a little getting used to, but now, if we have white rice, it seems tasteless and bland.

That’s another plus point with unprocessed foods. They often have more natural flavor, so you don’t need to add all that extra salt or sugar in any case, so you’re not only getting the extra goodness from the unprocessed product, but also less salt and sugar, which is always a good thing.