How Small Changes in Food Choice Can Make BIG Everyday Differences – Stefanie Sacks

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Getting in the kitchen and going grocery shopping with your children are both activities that are fertile ground for an essential edible conversation very much needed in today’s society.  We must educate ourselves because there is so much misleading information being spread around. We need to commit to change no matter how small the change. Navigating barriers and finding solutions to many of the excuses we find on a daily basis (lack of time, lack of food access, high costs, confusion) is critical in leading a change in our lives. And this change can result in nourishment of one’s family while also nourishing Planet Earth.

Video Length: 00:13:34

  • About Stefanie Sacks

    Author, Certified Nutrition Specialist, Certified Dietitian Nutritionist, Educator How Small Changes in Food Choice Can Make BIG Everyday Differences – Stefanie Sacks

    Stefanie Sacks, MS, CNS, CDN is a culinary nutritionist, author, radio show host, educator, speaker and consultant. She works hands-on more.

Publications & Reports


Nutritionist Stefanie Sacks Speaks at TEDxManhattan

Stirring The Pot with Stefanie Sacks “Robert Graham”

Docs in the Kitchen

TEDxManhattan Heroes: Stefanie Sacks

Here’s how to fix food in America

TEDxManhattan Highlights 2015

10 Highlights from TEDxManhattan 2015

Must-See TEDxManhattan Video Features Bold Leaders ‘Changing the Way We Eat’

TEDxManhattan, Part 1

6 Truths From TEDxManhattan: Changing the Way We Eat




The book explores and debunks the mysteries of food labeling, and offers solutions on how to shop for and prepare truly nutritious and wholesome meals for yourself and your family. As a professional, a mother, and a consumer, Stefanie offers truly insightful and helpful advice on how to stop believing the labels and start educating yourself so you can select healthier alternatives.



Leanne Brown, a food studies scholar and Canada native, says it’s possible to eat — and eat well — on a seriously tight budget. Armed with a mission to help Americans that depend on governmental assistance cook nutritious meals without going broke, Brown created Good and Cheap, a free online cookbook that features meals with easily accessible and inexpensive ingredients.



The authors turn to accredited research conducted in Europe that confirms the toxicity of America’s food supply, and traces the relationship between Big Food and Big Money that has ensured that the United States is one of the only developed countries in the world to allow hidden toxins in our food—toxins that can be blamed for the alarming recent increases in allergies, ADHD, cancer, and asthma among our children. Featuring recipes and an action plan for weaning your family off dangerous chemicals one step at a time The Unhealthy Truth is a must-read for every parent—and for every concerned citizen—in America today.



In an ideal world we’d all wear fancy aprons and cook wonderful meals every night. But while cooking at home is the most desirable way to keep food costs down, we don’t always have the time or quick, tasty, healthy recipes on hand to make it a reality. Krieger’s’ book solves some of these problems by providing 150 dinner solutions that take 30 minutes or less to prepare.


Discussion Questions

  • Have you ever looked at the ingredient label to your favorite packaged foods? Do they read like a short novel? Are there any ingredients you cannot even pronounce?
  • What are the biggest barriers you find when trying to eat healthy? How can this video/talk break some of those barriers?  
  • After watching this video what are some small changes in your food choices that you can commit to?


Additional information

    1. Follow the Environmental Working Group’s Social Media pages for more up-to-date information on research on consumer choice and leading a healthier lifestyle.


    1. Follow the Meatless Monday initiative that encourages people around the world to go meatless one day a week for their health as well as the health of the planet!


Follow feedfeed’s twitter , a crowdsourced digital cooking publication and community. feedfeed has also grown to be a place where food producers & suppliers, big and small, can get the profound respect and recognition they deserve for growing and harvesting food that is safe, nourishing, and sustainable.


Where to Follow Stefanie Sacks


Take Action

Things You Can Do

  1. Become a skeptical shopper.  Start to question the foods you choose for you and your loves ones.  The longer the ingredient list, the more processed the food; the shorter the list, the less processed. Look for the smallest amount of ingredients that are recognizable.
  2. All ingredient lists are written in descending order, meaning that the first ingredient listed is present in the greatest quantity in the product. So try to avoid products with sugar as one of the top three to five ingredients.
  3. Scrutinize sugar, as it is often present in great quantity in packaged foods and is not just listed as such but also as its many other names and iterations such as fructose, sucrose and high fructose corn syrup.
  4. Never trust the word “natural” on a label, as there are no stringent regulations on the real meaning of the word.
  5. Commit to change – even if they may seem like small commitments.  Try changing 1 thing at a time.  Go at your own pace.  
  6. Go into your pantry and turn boxes around—do you have RED 40, Yellow 5 or 6, trans fats, artificial flavors, names you cannot pronounce, typically chemical preservatives? If so always know there is a better alternative.
  7. Give the kitchen a shot!! Pick a day during the week to prepare a few staple dishes such as a vegetarian chili, turkey meatballs, a soup or two. This helps guarantee healthy nourishment on nights that you may not be able to cook. With a little reheating and supplementation with a quick salad, vegetable, and/or starch, a balanced meal is born.
  8. If you want to know specifics about foods and their ingredients, including nutritional, health, and environmental implications, check out the Environmental Working Group’s Food Database — the authority for consumer-friendly food transparency at your fingertips. Visit their website at for the Food Database or download the smartphone app of the same name.

Go to Change Food’s Tumblr site to share and give us feedback on your experiences.