Food Safety
Lessons Learned the Hard Way
Let me start with a confession because as many of you know, I learned a hard (and very uncomfortable) lesson about food safety recently. After stepping back into eating fish for a few months after two years of being vegan, one meal gave me a crash course in what not to do. Yep, I got Salmonella, a staph infection, and a viral rash that had me questioning everything.
Now that I’m fully recovered (and back to a vegan lifestyle), I want to share some practical tips to help you avoid what I went through. While not everything I experienced was from the fish, as my viral rash was apparently hand, foot, and mouth I got from the child sitting next to me on a plane, I still feel this is an important conversation.
Food is meant to nourish us, not sideline us with avoidable illnesses, which is why I enjoy eating whole foods so much. Now, I would never and will never tell someone what or how to eat, but I will share what I’ve discovered. Whether you’re cooking fish, chicken, veggies, or tofu, food safety is key to staying well and enjoying your meals worry-free!
Handle with Care: Keep It Clean
The first rule of food safety is basic, but crucial! Wash your damn hands, fresh foods, and nasty surfaces.
Always wash your hands for at least 20 seconds before and after handling raw food.
Use separate cutting boards for raw proteins (fish, meat, eggs) and other foods like fruits, veggies, or bread to avoid cross-contamination.
Regularly sanitize counters, utensils, and anything else that touches raw food.
Cook It to the Right Temperature
Yes, there is a right and wrong here! Cooking food thoroughly is one of the easiest ways to avoid foodborne illness.
Invest in a food thermometer. For fish, the safe internal temperature is 145°F, and for chicken or turkey, it’s 165°F.
When reheating leftovers, make sure they reach 165°F to kill any lingering bacteria.
Store Food Like a Pro
Proper storage can be the difference between a delicious meal and a bad time that lasts between days and weeks.
Refrigerate perishable foods within 2 hours of cooking or buying them (1 hour if it’s hot outside).
Keep your fridge at 40°F or below and your freezer at 0°F or lower.
When thawing frozen foods, stick to the fridge or cold water method—don’t leave them on the counter.
Check Expiration Dates (But Don’t Obsess)
Expired food doesn’t always mean unsafe food, but it’s a good guideline to consider.
Pay attention to the "use by" and "sell by" dates, especially for raw proteins.
When in doubt, use your senses: if something smells or looks off, don’t chance it.
Stay Mindful at Restaurants (I Know It Can Be Hard)
Dining out is great, but there are risks when you aren’t the one handling your food.
Stick to reputable places with high cleanliness standards.
Avoid foods that seem undercooked or left sitting out for too long (think buffets or room-temperature sushi).
Speak up if you’re unsure, as restaurants should take food safety seriously and it’s better to ask questions than suffer in silence.
Know the Symptoms of Foodborne Illness
Even with the best precautions, things happen. If you experience nausea, vomiting, diarrhea, fever, or abdominal pain, it’s worth considering if foodborne illness could be the cause. These symptoms can appear within hours or even days after eating contaminated food, so don’t immediately rule it out and take care of yourself.
Hydrate: Vomiting and diarrhea can cause dehydration, so sip water, electrolyte drinks, or broth to stay hydrated.
Rest: Give your body time to recover and avoid eating heavy or greasy foods while you’re unwell.
Seek medical attention: If your symptoms are severe, persist for more than 48 hours, or include high fever, blood in your stool, or signs of dehydration (like dizziness or dark urine), contact a doctor immediately.
Consider Your Allergies and Intolerances
Sometimes, our own bodies can react unexpectedly and make us feel sick.
Double-check ingredients if you have food allergies or sensitivities. Labels can change without notice (annoying, isn’t it?).
When eating out, let your server know about any dietary restrictions so the kitchen can prepare your meal accordingly.
Pay attention to how you feel after eating certain foods. If you notice a recurring issue, consult with a healthcare provider or nutritionist.
This Is A Lifelong Skill
Food is meant to be enjoyed and shared, but safety has to come first. By being mindful of how you handle, store, and prepare your meals, you can protect yourself and those you care about. These tips aren’t just about avoiding sickness, they’re about cultivating a relationship with food that’s dependable, supportive, and empowering!
If you want to share your thoughts or get more support, send Kiley an email at info.khhllc@gmail.com
