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Paleo diet but it's natural nature food products label labelling

But It’s Natural! (Is It Really?)

If you’ve strayed from the perimeter of your local grocery store, you can’t have missed the endless products screaming at you that they are “natural”. The labels often heavily feature the colour green, which we associate with nature, and may even show images of endless fields in perfect sunsets. Often the packaging will be brown and have a recycled feel – it’s natural after all. Buy it! Buy it!

But what does natural actually mean? If something is natural, it has to be good for you, right? My view of “natural” is something that hasn’t been altered at all and is entirely in its natural state, like an organic banana. A survey last year by the Consumer Reports National Research Centre found that 60% of respondents actively looked out for “natural” labels, with 66% of those people believing it meant the product contained no artificial ingredients, no pesticides and no genetically modified organisms. Surely that’s a pretty reasonable understanding of a “natural” food?

Alarmingly there are no official definitions about what “natural” means on food labels, nor are there any Australian food standards governing how and when the term may be used.

Looking in my local Coles supermarket, I found a Jalna Fat Free Natural Yoghurt, in which the first two ingredients are “Pasteurised Skim Milk and Non-fat milk solids”. I also found a Natural Muesli by The Muesli Company, which contains Preservative 220, rolled oats and dried fruits (processes which surely take the raw ingredients away from their original, natural state?).

Another favourite, is Water Thins Natural Mini Crispbread. The ingredients… Wheat Flour, Cheese Powder [Milk Solids, Cheese Solids (Milk, Salt, Starter Culture, Enzymes), Mineral Salts (339, 331), Salt, Food Acid (330)], Salt, Vegetable Oil, Raising Agents (500), Rye Flavour. Salt? Perhaps the salt is natural? And how about Natural Glace Cherries? Guess what they contain? Cherries (60%), Sugar, Glucose Syrup, Food Acid (330), Natural Flavour, Natural Colour (163), Preservatives [202, 211, 220 (contains sulphites)]. So, I suppose they’re 60% natural…

None of the products I’d found mentioned being organic (which is what I’d consider natural) – and as for processed ingredients, additives, flavourings and preservatives, “natural” seems to be a total farce.

So what’s the answer? Well – as I’ve spoken about before – if it has a label, it’s far less likely to be natural and healthy than something with no label. And if the label makes health claims, you should probably not buy it.

What would you expect a “natural” food label to mean? Do you think there should be more rules about the labels food manufacturers are allowed to put on their products?

How to Get a Picky Eater to Go Paleo

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We’ve all heard about those people who come with a huge list of foods they cannot possibly eat. Or worse still, those who can only eat from a restrictive list of very specific foods – and the acceptable foods always seem to be things like pizza or chicken nuggets, rather than green vegetables.

So when you know a paleo approach will benefit the picky-eater’s health, how can you help them break through their fussiness, to give paleo a fair go?

Firstly, start off with a list of what your picky eater will and won’t eat (at the moment).

Why are they a picky eater?

Firstly, you need to understand why they’re a picky eater. Are they just a creature of habits, deeply stuck in their ways? Have they been eating the same restricted foods since childhood? If this is the case, could these familiar foods be somehow comforting to the picky eater? Or perhaps the reality is your picky eater is addicted to processed foods?

If they do lean heavily towards these foods, it’s best to ease them into paleo slowly. They like pizza – so make them a paleo pizza. Pasta addict – give them some pasta alternatives. Cake fan – wean them off slowly with some paleo baked treats.

What if they genuinely don’t like lots of foods?

If they absolutely hate the taste of lots of paleo-friendly foods, have they actually tried them recently? Is a memory of nasty Brussel Sprouts from school-days putting them off all green vegetables? Try re-exposing them to these foods again, if they’re willing to try them several times, they may find their tastes change. If this doesn’t work, how about hiding the veggies in a sauce, smoothie, or other dish and starting from there? Spinach is a great vegetable to add to dishes, as it vastly reduces in volume once it’s cooked, so could be barely noticeable in a curry.

Another possibility is that your picky eater has sensory issues – that is they are bothered by the texture and flavour of the foods they eat. Find out what is acceptable to them, and see if it can be replicated. If they like a crunchy texture, perhaps a dehydrator will be key.

Helping picky eaters go Paleo

Dealing with a picky eater can be one of the biggest hurdles when introducing a Paleo lifestyle to the household. Whether it’s your child, partner, or housemate, getting them on board can make all the difference.

Start with safer versions of their favourite meals

Rather than introducing entirely unfamiliar meals, try “Paleo-fying” their favourites. Swap pasta for spiralised zucchini or sweet potato noodles. Create chicken nuggets using almond meal and oven-bake them instead of frying. These small changes help ease the transition without sparking food resistance.

Use textures and preparation styles they enjoy

If your picky eater likes crunchy textures, try making dehydrated veggie chips from kale, beetroot, or carrot. If they prefer soft, blended textures, sneak in puréed veggies into soups or sauces. The way a food is cooked can have just as much impact on acceptance as the flavour.

Get them involved in meal prep

Let picky eaters help choose a Paleo recipe and prepare it with you. Touching, smelling, and cooking the food can remove the mystery and increase the chance they’ll try it. Plus, they’ll feel a sense of ownership over the meal.

Don’t force it — offer consistently

Pressuring someone to eat a food they dislike often reinforces the aversion. Instead, continue to offer small portions of the food in different ways. It can take 10 or more exposures before someone is comfortable trying a new food.

Try new seasoning combinations

Sometimes, picky eaters dislike the flavour profile rather than the food itself. Experiment with different herbs and spices. For example, if broccoli is a no-go when steamed, try roasting it with garlic, lemon zest and olive oil. You might be surprised how much flavour can change perception.

Celebrate small wins

If your picky eater tries something new — even a bite — celebrate that. Building confidence and curiosity is often the path forward. Keep a mental list of foods they now tolerate, and rotate them to maintain variety.

With patience, creativity, and a flexible approach, even the fussiest eaters can learn to embrace a cleaner, more nourishing Paleo plate.

Have you helped a formerly picky eater expand their food horizons? How did you do it, do share, in the comments below.

Where Canola's Grow Rapeseed oil vegetable oil healthy paleo diet-min

Ever Wondered Where Canola’s Grow?

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Canola oil, otherwise known as rapeseed oil, is an oil growing in popularity in the Western world due to its supposed ‘healthiness’ as well as the fact that it is cheap to produce, and therefore, consume. Many people who follow conventional wisdom are switching to canola oil as their oil of choice for frying, roasting and baking – but the more you learn about it, the more you realise it really isn't a good choice…

It may seem strange, but the name ‘canola’ actually has no relevance to the plant it is made from whatsoever. In fact, ‘canola’ was a name chosen by the board of the Rapeseed Association of Canada – the ‘Can’ part standing for Canada, and the ‘Ola’ referring to oil. These marketing companies really aren’t geniuses, are they!?

Like any seed oil, rapeseed requires industrial scale processing to be turned into an oil. It is made my heating and then crushing the seed, before refining with hexane, bleaching with clay, and then deodorizing using steam distillation. You wouldn't eat an animal or vegetable that had been refined, bleached, and deodorized, so why should your oil be any different? We are all wise enough to know by now that ‘refined’ is a word that is most definitely doesn't fit the Paleo blueprint.

Canola oil is marketed as a ‘healthy’ product because it is low in saturated fat. We know by now that saturated fat isn't a bad thing – nope, quite the opposite. Saturated fat provides us with a pure, easy to metabolise form of energy – and that’s why I cook in coconut oil whenever I can. Canola oil also doesn't stand up well to heat, and goes rancid at fairly low temperatures – especially in comparison to stable fats like coconut oil, palm oil and ghee. Canola oil is high in erucic acid, a well known toxin that causes myocardial lipidosis (fatty degeneration of the heart). The majority of Canola oil is also genetically modified to be herbicide resistant.

Canola oil is also marketed as ‘healthy’ because it has a good Omega 3:6 ratio – approximately 2 parts omega 6 to 1 part omega 3. We know that the ideal ratio is 1:1; but, it’s worth holding our hands up and admitting that a 2:1 ratio is pretty good. However, we also know that omega 3s do not stand up well to heat. As Canola oil is processed using high temperatures, the omega 3 turns rancid quickly and is rendered useless – or even worse – toxic. What you are left with is a nasty, omega 6 rich liquid. Oh, and it doesn't even taste good!

The more you learn about Canola oil, the more you realise you are better off without it. It’s not a healthy choice at all, it’s just another product devised by intelligent marketing companies trying to sell a product at the expense of your health.

What are your opinions on Canola oil? Do you use it, or do you prefer olive oil, coconut oil, lard and ghee?

Is It Paleo?

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I'm sure, like me, you've seen lots of question on Paleo forums, asking if a particular processed food is Paleo. Perhaps friends, inspired by your positive changes, are making similar nutritional moves themselves –asking for your guidance on what is and isn't “Paleo” along the way.

A Return to SAD Foods?

The food raising the question generally seems to be some kind of snack or sauce, perhaps a nod towards the person’s previous SAD diet. Often the first ingredient is arguably “Paleo”, perhaps some kind of meat, vegetable – or as it often the case in processed foods – water. But the further down the list you go, the ingredients become less and less agreeable. There is often some form of sugar or sweeteners, preservatives, stabilisers, my favourite “natural flavours” – which really could mean just about anything – and perhaps the catch all “spices”. So maybe there isn't a lot of wheat; but not a lot is still some wheat! Things like gluten seem to linger in the body for a long time, so complete abstinence makes a lot of sense – there’s no such thing as low-gluten.

The other issue is that nutritional information panels don’t display the quality of the ingredients. If they don’t specify that the beef is organic and grass-fed – I think we can assume it almost certainly is not. Would you have bought the ingredients yourself – and if not, why are they suddenly acceptable just because they’re in a packet or bottle?

Unless you've made something, from ingredients you've sourced and understand; can you ever really know what you’re eating?

No Time?

Processed foods are, no doubt, easier, quicker and cheaper. That’s surely part of the reason we’re in this nutritional mess in the first place. As with lots of things in life, the best things generally aren't the easiest things! Yes, you can buy mayonnaise for a few dollars and use it instantly – or you can invest time and make your own Paleo Mayonnaise knowing exactly what you’re eating – and what you’re not. I know which I’d rather.

I often wonder whether the person asking the question is hoping to gain approval to revert, at least in part, to their old pre-Paleo ways. Whilst some processed foods are clearly a lot more Paleo-friendly than others, I do wonder where to draw the line. If you “allow” a mass-produced tomato sauce with a few dubious ingredients – perhaps that canned chicken soup doesn't look so bad?

So, is it Paleo?

Almost everything I buy doesn't have a nutritional label. Meat from the butcher, eggs and vegetables generally don’t come in packets with nutritional information – and if they do, they are the only ingredient – or I don’t buy it. The only exceptions in my supermarket trolley that I can think of are coconut milk (if I could grow my own, I would!) and nut butters, which I very rarely use.

As a general rule, I think it’s fair to say; if you have to ask, it isn't Paleo!

Decoding the Ingredients List

Learning to read ingredients lists is a skill worth developing if you're serious about sticking to a Paleo approach. The most deceptive products are often marketed as “natural” or “healthy,” yet are packed with hidden nasties. Even “organic” products can include preservatives or sweeteners that don’t align with a Paleo lifestyle. Always start by checking how many ingredients are listed – and if there’s anything you wouldn’t cook with at home, put it back on the shelf.

Keep an eye out for alternative names for sugar, such as maltodextrin, glucose syrup, rice syrup, agave nectar, or evaporated cane juice. These are all refined and processed, even when dressed up with more wholesome-sounding names. Likewise, look for hidden sources of gluten like malt extract, hydrolysed wheat protein, or anything containing the word “barley” or “rye.”

Marketing Gimmicks and Greenwashing

Just because something is labelled “gluten free,” “low carb,” or “paleo-inspired” doesn’t mean it’s actually Paleo. Food marketers are savvy and know that slapping a few buzzwords on the packaging can appeal to health-conscious consumers. “Keto-friendly” doesn’t mean grain-free. “Dairy free” doesn’t mean it’s made from clean, recognisable ingredients. And “all natural” could still mean full of seed oils and preservatives.

True Paleo eating isn’t about following trends – it’s about opting for real, whole, unprocessed food. The moment something has to be shelf-stable for 12 months, you can bet something unnatural has been added. Make it a habit to ignore the front of the label entirely and flip straight to the ingredients list on the back. That’s where the truth lies.

Reframing Convenience

It’s easy to associate convenience with packaging – but what if you reframe convenience as preparation? If you batch cook on a Sunday and fill your fridge with roast veggies, boiled eggs, grilled chicken, and a jar of homemade sauce, you’ve made your weekday choices easier, healthier, and cheaper. That’s real convenience.

Having a few Paleo staples on hand means you’ll be less likely to reach for the bottled dressing or pre-packaged protein bar. A few minutes of planning each week can eliminate the need to compromise on quality just because you’re short on time.

The Slippery Slope of “Just This Once”

Perhaps the biggest risk with borderline processed foods is not what they contain – but what they represent. It’s easy to rationalise one small deviation, especially when it feels like a minor indulgence. But what starts as a “once off” treat can subtly lead back to old habits. The psychological effect of reintroducing packaged foods often snowballs faster than you think.

This doesn’t mean perfection is the only way forward. Life will always present moments when you have to make the best possible choice, not the perfect one. But the more honest you are with yourself about those decisions, the easier it becomes to stay intentional about your food choices.

Home-Made Alternatives That Taste Better

If you're tempted by a store-bought version of something you used to love, try making your own Paleo-friendly alternative instead. You’ll be surprised how easy it is to create versions of your favourites that taste better, nourish your body, and skip all the dodgy additives.

Craving tomato sauce? Simmer diced tomatoes, garlic, and herbs in olive oil. Blend until smooth.
Need mayo? Whisk egg yolks, lemon juice, and avocado oil until thick and creamy.
Want something sweet? Try a date and nut bar made with a food processor and five clean ingredients.

Most of the time, these homemade versions store well in the fridge and last several days. Plus, you’ll know exactly what’s in them – and what isn’t.

Social Situations and Shared Meals

One of the most common times processed foods sneak in is during shared meals or social events. You may not want to be “that person” reading every label at a friend’s barbecue or questioning ingredients at a dinner party. But there are respectful ways to honour your health without being awkward.

Bringing your own dish to share, politely declining mystery sauces, or eating beforehand are all viable options. If you do choose to eat something questionable, be honest with yourself about the choice and accept any consequences – whether it’s digestive discomfort or a temporary slip in energy. Awareness matters more than rigid rules.

Finding the Grey Area

Not everything is black and white, and not every Paleo enthusiast agrees on every ingredient. Some people tolerate small amounts of dark chocolate or raw honey. Others occasionally use almond flour baked goods or coconut aminos. The key is to find a balance that works for you while still staying as close to unprocessed, natural foods as possible.

If a product contains one or two borderline ingredients that you recognise, tolerate well, and don’t use often, it may be something you’re okay including occasionally. But if you find yourself justifying choices frequently, it might be time to reassess and simplify.

Building Your Own Standards

The Paleo label isn’t a pass or fail test. It’s a template to build your own standards around food. Start by asking: Does this food support my health? Will it nourish me or inflame me? Is it made from real ingredients I recognise and trust?

Once you develop your own non-negotiables, it becomes easier to shop, cook, and eat with confidence. For some, that might mean absolutely no seed oils. For others, it might mean prioritising grass-fed and pasture-raised meats. Your version of Paleo can evolve as your needs do – just make sure you’re moving forward, not back toward convenience culture.

Final Thoughts on the Paleo Litmus Test

In the end, the question “Is it Paleo?” isn’t really about the food at all – it’s about your values. Are you prioritising real nourishment, intentional living, and long-term health? If so, you’ll know what to do the next time you pick up a packet and feel unsure. The best foods rarely come in plastic. And if you have to ask? You probably already know the answer.

Are there some border-line foods that you consider Paleo? What do you buy that has an ingredients list?

Avocado

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I just saw this packaged Avocado in the supermarket, with added Thickener (401) and Vegetable Gum (415).

I must be missing something, is it really that hard to peel and slice an avocado yourself?

Why Fresh Avocados Are Worth the Effort

If you’ve ever walked through a supermarket and seen pre-packaged avocado with added thickeners and vegetable gums, you’ve probably had the same reaction: why? Avocados are one of the easiest fruits to prepare — they come in their own natural packaging, and with a quick twist and scoop, you’re ready to go. So why all the processing?

Packaged avocados often contain additives like thickener (401, also known as sodium alginate) and vegetable gum (415, xanthan gum) to preserve texture and extend shelf life. But in doing so, they take a perfectly clean, nutrient-dense food and turn it into something far removed from what nature intended. If you follow a Paleo lifestyle, this kind of ingredient list is a red flag — and a clear signal to walk away.

Nutritional Benefits of Avocados

Let’s remind ourselves why avocados are such a Paleo superstar:

Rich in healthy fats: Particularly monounsaturated fats, which are excellent for heart health and hormone production.
Full of fibre: Great for gut health, with around 7 grams of fibre in a medium avocado.
High in potassium: More than bananas, helping to regulate blood pressure and support muscle function.
Packed with vitamins: Including B-vitamins, vitamin E, vitamin K, and folate.

It’s no wonder avocados are a daily staple for many people on a Paleo diet. They pair beautifully with eggs, meat, salads, and even desserts.

The Problem with Processed “Healthy” Foods

The issue isn’t just with avocado — it’s with the broader trend of taking whole foods and “conveniencing” them with additives. Unfortunately, many of these additives are not Paleo-friendly and come with health concerns ranging from digestive issues to potential inflammatory responses.

Additive 401 (Sodium Alginate): A thickening agent derived from brown seaweed. While not the worst offender, it’s not something our ancestors would have consumed — and it’s often used to improve mouthfeel in overly processed foods.
Additive 415 (Xanthan Gum): A common emulsifier created by fermenting sugar with bacteria. While small amounts might not be harmful for everyone, it’s still a lab-made substance and can cause digestive upset in sensitive individuals.

Choosing the Real Thing

When you buy a fresh avocado, you're getting just that — avocado. No preservatives, no numbers, no added gums. And peeling it is easy: slice it in half, remove the pit, scoop with a spoon, and enjoy.

If you're short on time or prepping for multiple meals, here are a few time-saving tips:

Pre-slice in advance: Avocados can be sliced and stored in an airtight container with lemon juice to reduce browning.
Freeze it: Avocado chunks can be frozen for smoothies and guacamole later.
Make a batch: Whip up avocado-based sauces, dressings or guac in bulk.

Creative Paleo Uses for Avocado

Need more ideas to incorporate avocado into your Paleo meals? Try these:

Avocado Egg Boats: Crack an egg into an avocado half and bake until set.
Guacamole with a twist: Add lime, garlic, coriander and chilli for a zesty dip.
Smoothie booster: Add ¼ avocado to your morning smoothie for extra creaminess.
Avocado mayo: Blend with lemon juice, mustard, and olive oil for a dairy-free, additive-free condiment.
Avocado chocolate mousse: A rich and creamy dessert made with just avocado, cacao, and a touch of raw honey or banana.

Why Paleo Shuns Packaged Foods

One of the main principles of the Paleo lifestyle is eating whole, unprocessed foods. Pre-packaged avocado may seem harmless — especially if the marketing suggests it’s natural or “clean” — but the truth lies in the ingredient list. If there are additives, preservatives, or chemicals you can’t pronounce, it's not Paleo.

As Paleo followers, we aim to eat as closely as possible to how our ancestors did — not out of dogma, but because it’s how we support our bodies best. Fresh, real food always wins.

The Rise of Convenience Culture — and What It Costs

It’s easy to see how we got here. As lives get busier, food companies race to meet our need for quick and easy options. But convenience often comes at the cost of nutrition, quality, and connection to what we eat. In the case of avocados, a naturally nutrient-rich food is transformed into a processed product that no longer aligns with the Paleo diet philosophy.

The Paleo diet isn’t just about avoiding grains and dairy — it’s about embracing unprocessed, nutrient-dense foods in their most natural form. Every time we outsource simple tasks like slicing an avocado, we risk trading health for marginal time savings.

Reading Between the Labels

When you see labels like “all-natural” or “contains real avocado,” it’s tempting to assume a product is healthy. But ingredients tell the real story. If there’s a list of stabilisers, gums, or preservatives, it’s no longer the whole food our bodies are designed to thrive on.

Pre-packaged foods also come with hidden environmental costs — more single-use plastic packaging, longer supply chains, and reduced shelf freshness. A fresh avocado from your local grocer or farmers’ market has a far smaller footprint, and usually tastes far better too.

Kids and Avocado: A Paleo-Friendly Snack

Fresh avocado is also a brilliant food for children following a Paleo or real food lifestyle. It’s soft, mild, and packed with essential fats that support brain development. Mash it with a little cooked sweet potato or serve sliced alongside protein for a perfect snack.

And for kids, avoiding unnecessary additives is even more critical. Early exposure to ultra-processed foods can shape lifelong taste preferences and eating habits. Choosing simple, whole foods like avocado helps instil better choices from the start.

Support Local, Seasonal and Real

One of the often-overlooked benefits of choosing whole foods is the support it gives to local growers and small producers. Buying real, unprocessed avocados from a nearby farm shop or produce market keeps your money in the community and reduces your exposure to hidden additives common in mass-produced options.

In Australia, avocados are in peak season from autumn through spring. That’s the best time to enjoy them at their cheapest and most flavourful. When you eat seasonally and locally, you support your health, your wallet, and your local food ecosystem.

Stay True to the Principles of Paleo

Packaged avocado with gums and thickeners might seem harmless, but it’s not what Paleo is about. Stay focused on real, minimally processed foods — the kind that don't come with an ingredient list.

Your food should nourish, not just fill. With fresh avocados, you get the full benefit — fibre, fat, and flavour — with none of the fluff. That’s the Paleo way.

Final Thoughts

Convenience has its place, but not when it comes at the cost of health. A fresh avocado takes seconds to prepare and offers unmatched flavour and nutrition. If you’re eating Paleo, this is exactly the kind of real, whole food to celebrate — not replace with a plastic tub filled with stabilisers.

So next time you’re in the supermarket, skip the pre-packaged avocado and reach for the real thing. Your body (and your wallet) will thank you.

Trolley Spying

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When I go food shopping, I'm always really interested the see what other people have in their trolleys. Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk. I can just see the people wondering what I'm going to do with it all. Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet. What bothers me more is the trolleys I see full of “healthy” foods. The type of “healthy foods” I wouldn't go near.

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food). Trolleys full of whole grains, as they are good for us, right? Diet drinks with ingredients I can’t pronounce. Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner. Processed low fat sauces to smother wholegrain pasta with. “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta. Huge bottles of orange juice. Skim milk to pour over the healthy low fat breakfast cereal. Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

I wonder, do people really think these “healthy” low fat processed products taste nice? I strongly suspect they are eaten for the perceived health benefits, not because they taste nice. My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley. I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my housemate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

Are you guilty of trolley spying too? Are you frequently shocked by what some other shoppers fill their trolleys with? Do you get disapproving looks at your Paleo trolley too?

What Your Supermarket Trolley Really Says About You

It’s fascinating how much you can learn from someone’s shopping trolley. It’s like a snapshot of their beliefs about health, food, and even how they spend their time. I’m always amazed at how confidently people load up on low-fat yoghurt, wholegrain crackers, and ultra-processed meat alternatives, believing they’re making health-conscious choices.

Yet it’s clear that years of public health messaging have blurred the lines between real food and clever marketing. I’m not judging—well, maybe a little—but mostly I’m saddened that our food supply and dietary advice have led us to this point.

The Psychology Behind “Healthy” Shopping

There’s something about pushing a trolley filled with “healthy” processed products that gives people a quiet sense of moral superiority. I’ve heard comments like “I don’t eat junk, just wholegrain toast with margarine and a glass of OJ”—without a flicker of doubt.

The problem is, our supermarkets are designed to reinforce these misguided choices. Those heart tick symbols and low-fat labels are often front and centre, while healthy fats, pastured eggs, and organ meats are nowhere to be seen in mainstream promotions.

The average consumer doesn’t stand a chance—unless they dig a little deeper. That’s where real food movements like Paleo come in.

How to Read a Trolley Like a Paleo Pro

Here’s a fun exercise. Next time you’re shopping, try categorising trolleys into three broad groups:

The “Health” Illusion Trolley: Think low-fat yoghurts, ‘lite’ cheese, multigrain wraps, snack bars marketed as natural, almond milk with 17 ingredients, and margarine. Often seen with bottled iced tea or coconut water in plastic bottles. A health halo hiding a ton of sugar and additives.
The “Mainstream Convenience” Trolley: This one’s all white bread, frozen nuggets, sugary cereals, soft drink multipacks, and pre-made microwave dinners. Minimal judgement here—they’re not pretending.
The “Real Food” Trolley: Grass-fed meat, whole vegetables, olive oil, eggs, maybe a kombucha or sauerkraut jar. A dead giveaway? A distinct absence of packaging and brand logos.

Once you start noticing, you won’t be able to stop. Trolley spying is the new window into mainstream dietary habits—and it's not always a pretty sight.

How I Navigate the Supermarket as a Paleo Shopper

My trolley might raise eyebrows, but I shop with purpose. I know exactly what I’m putting into my body—and what I’m avoiding. I don’t get swayed by supermarket specials or two-for-one snacks I’d never buy otherwise. My route through the store is strategic. Perimeter first. Then specific aisles only if I absolutely must (like for coconut milk or herbs).

Some staples in my Paleo trolley include:

Organic free-range eggs
Avocados and leafy greens
Fresh herbs (coriander, parsley, thyme)
Coconut oil and milk
Sweet potatoes or pumpkin (for carb cycling days)
Almonds or macadamias (rarely—and only raw)

Notice what’s missing? Cereal, skim milk, bread, and everything in colourful cardboard packaging.

The Aldi vs. Woolies vs. Coles Paleo Showdown

I’ve shopped at all the big supermarkets in Australia and have picked up a few tips over the years. If you're doing a Paleo shop and trying to balance cost and quality, here's my take:

Supermarket	Paleo Friendliness	Best Finds	Watch Out For
Woolworths	Moderate	Macro Organic range, fresh herbs	“Health food” aisle full of seed oils and sugars
Coles	Moderate	Grass-fed mince, avocado oil	Impulse buys near the checkouts
Aldi	High (for the budget-conscious)	Affordable avocados, whole chickens	Limited range of clean pantry staples

Of course, the best strategy is to buy fresh where possible and support your local butcher, market, or co-op.

Label Literacy: Don’t Get Caught Out

If you do venture into the centre aisles, make it quick—and always read the labels. A few red flags to look for in products falsely marketed as “healthy”:

Vegetable oils like canola, sunflower, soybean
Added sugars under sneaky names like “rice malt syrup” or “evaporated cane juice”
“Natural flavours” (which are anything but natural)
Gums and emulsifiers like carrageenan or guar gum
Anything with a “low-fat” badge of honour

These products often appear in “healthy” trolleys, and unfortunately, many people still believe that the more a food is modified, the healthier it must be. Relearning how to eat can be confronting, but once the veil lifts, you’ll never shop the same way again.

Paleo Shopping With Kids or a Partner?

If you live in a household that isn’t 100% Paleo, it can be a challenge to balance different shopping styles. I often get asked how I manage this. The truth? Compromise—with boundaries.

I’ll allow a few non-Paleo items if they’re consciously chosen and not marketed as health foods. For example, a block of dark chocolate or a jar of raw honey for the non-Paleo members of the household is fine. But I draw the line at margarine, sugary yoghurts, and seed oil-based sauces.

Communication helps. So does cooking really tasty meals that convince everyone that real food is better.

Final Thoughts From the Trolley Line

Supermarkets are a minefield, and modern trolleys reflect more confusion than clarity. If your trolley is full of colourful fresh produce, clean proteins, and healthy fats, you’re ahead of 90% of shoppers. Don’t let disapproving glances throw you off. You know what you’re doing.

And if you’re new to Paleo, why not start by comparing your trolley to others next time you shop? It’s a fun, harmless way to stay mindful—and maybe even spark a conversation or two. You never know who might be inspired to put that margarine back on the shelf.

Are you a fellow trolley spy? What’s the weirdest thing you’ve seen someone buy in bulk and call “healthy”? Let me know below or share a snap of your latest Paleo shop—I’d love to see what’s in your basket.

What's In Your Coconut Milk Ingrediants-min

Fancy a Serve of Polyoxethylene Sorbitan Monostearate With Your Coconut Milk?

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Following on from yesterdays post on Coconut Milk & Coconut Cream, I’ve found out a few things about those added ingredients. Seemingly innocuous names such as E435 hide chemicals I quite simply would rather not consume. I’ll take the coconut milk with the huge layer of cream on top, thanks.

Stabilizer E466 (or just 466): Also known as Carboxymethyl Cellulose

This is used as a thickening agent, a filler, anti clumping agent and an emulsifier. As well as its use in food, Carboxymethyl Cellulose is also used in ceramics, detergents & textiles. It is derived from cellulose (as found in wood & plant structures) which is chemically modified. It isn't possible to find out the source directly, but it could come from genetically engineered cotton plants.

Vegetable gum (412) or Emulsifier, E412: More commonly known as Guar gum

Guar Gum is often added as a thickener to avoid the contents of the tin separating. Guar Gum is made from the seed of the Cyamopsis tetragonoloba shrub, which is a legume The seeds are dehusked, milled & screened to produce an off white powder. I think I’d rather deal with the natural separation of the coconut milk.

Emulsifier E435: Also known as Polyoxethylene sorbitan monostearate, Polysorbate 60, or Tween 60
This chemical compound is created from ethylene oxide (a synthetic compound), sorbitol and palmitic acid. One of the main issues appears to be that the origin of these components is not easy to find out, but may be include “vegetable” oils. I’ve not been able to find any relevant studies, but there are lots of mentions of cancer when discussing this additive.

Thickener E415, also known as Xanthin gum

This thickener is created from fermenting corn sugar with a bacterium. It may also use wheat, dairy or soy. As with all of these additives it is very hard to determine exactly how the chemical was derived.

Why It Pays to Read the Fine Print on Coconut Milk

It’s easy to assume that coconut milk — especially when marketed as a natural or health food — is a clean, Paleo-friendly product. But unfortunately, the reality is that many commercial brands are packed with additives, emulsifiers, thickeners, and stabilisers like E435, E412, and E415. These ingredients may keep your coconut milk looking pretty on the shelf, but they don’t belong in a nutrient-dense, whole-food diet.

If you’re following a Paleo lifestyle in Australia (or anywhere really), one of the best things you can do is start scanning the ingredients list before anything hits your trolley. You'll often find that the cheaper the product, the more chemical fillers are hiding in it. Yes, the “cream on top” version of coconut milk might separate — but that’s a small price to pay for keeping your food clean and additive-free.

Personally, I now go out of my way to buy coconut milk with just two ingredients: coconut extract and water. Ayam brand is one of the few in Australia that ticks that box — no gums, no preservatives, and definitely no polysorbates.

Do you go out of your way to avoid these additives, or do you take a “small amount won’t hurt” approach? And have you found a clean, affordable brand of coconut milk worth recommending? Share your thoughts in the comments below — I’d love to hear what’s working in your Paleo kitchen.