Trying to find healthy natural products can be incredibly difficult, especially if you’re not sure what you’re looking for. But natural doesn’t always mean healthy! If you want to be sure that the items you purchase contain the healthiest ingredients possible, here are ten ways to find them quickly and easily.

1) Buy From Local Producers

If you’re looking for organic food, buying from local farmers is a great way to ensure you’re getting quality products. Talk with your neighbors or check out your local farmer’s market, where you can sample foods directly from local farms. Even if they aren’t certified organic, they might be farming in a natural way that reduces chemical use and is just as safe.

2) Avoid Genetically Modified Organisms (GMOs)

Some natural products on store shelves may not be as natural as you think. One of these is genetically modified organisms (GMOs), which are created when researchers insert DNA from another species into a plant or animal. The FDA has only required labeling for GMOs in foods since 2016, so it’s still important to read labels and look for signs that a product contains GMOs.

3) Look at the Nutrition Facts Panel on Foods

To help you figure out which foods are healthiest, start by looking at their nutrition facts panel. While these numbers don’t tell you everything about a food, they can give you a rough idea of what’s good and bad in a particular product. Start your search with a simple meal like plain oatmeal with some berries and cinnamon—then branch out from there.

4) Know Where Each Food Comes From

Today, most food labels are required to list ingredients. The first few ingredients make up a substantial portion of your food, so choose products that have mostly natural, whole foods. If you’re unsure about an ingredient, search for it online or ask someone at your local grocery store—it can help you figure out if it’s something worth eating. Visit our Food Label Dictionary for more information on how to interpret labels.

5) Go Organic

Even if you don’t eat a lot of conventionally grown produce, it’s a good idea to buy organic. Organic food has been shown time and again to be higher in nutrients and better for your health. While there are some cases when non-organic is better for you, these instances are few and far between. Most of what we eat should be as natural as possible—so make sure you go with organic wherever possible.

6) Eat Frozen Produce When Possible

Fresh produce is always best when it comes to getting in essential vitamins and minerals, but when you’re in a pinch, frozen is your next-best option. When fruits and vegetables are picked at their peak, they are flash-frozen within hours of harvesting so all of their nutrients stay locked inside. Frozen produce also contains more fiber than its fresh counterpart because it goes through less processing. On top of that, there are no additives or preservatives involved with freezing your foods.

7) Read Ingredient Lists Carefully

Avoid food products that contain a long list of ingredients—ingredients that you don’t recognize or can’t pronounce. Stick with organic foods as much as possible, since they typically have fewer chemicals and preservatives. Opt for unprocessed foods, which will likely be more nutritious than processed ones. If you can grow it, use it: fresh fruits and vegetables always taste better! Stick with these items and you won’t go wrong.

Reduce Sodium Intake

Reducing your sodium intake is a good way to not only improve your health but also your waistline. A high-sodium diet causes water retention, so making an effort to reduce how much salt you consume can drop pounds fast. Most people consume more than twice as much sodium as they should each day, according to the USDA’s recommendations.

9) Look for Sugar Substitutes Instead of Added Sugar

It’s easy for manufacturers to sneak sugar into processed foods, which makes it hard for you to monitor how much sugar you’re eating in one sitting. Read ingredients lists and avoid foods with added sugars or artificial sweeteners. If your favorite treats contain sugar, look for sugar substitutes like stevia (which comes from a plant). Using less sweetener is better than adding more—you can always add more sweetener, but you can’t take it away once it’s there.

10) Pick Fruits and Vegetables over Processed Foods

Processed foods contain lots of sugar, salt, and unhealthy fats. Stick with whole, unprocessed foods for maximum health benefits. Look for fresh fruits and vegetables, lean meats, whole grains (preferably certified gluten-free), nuts, seeds—anything that’s minimally processed or unrefined is your best bet. If you do opt for packaged goods, choose healthy options like fruit cups instead of candy bars, vegetable juice instead of soda. If you can’t avoid packaged products altogether, look at their ingredient lists; ingredients are listed in order from most to least predominant. The less you see on there—especially if it has an unnatural chemical name—the better.

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