A Quick Guide to Healthy Food Choices

Today we have access to everything. In fact, we can eat almost anything at any time, but does this mean that we are eating better? Let’s look at some facts. In the U.S:

– Almost 38% of adults are obese (1)

– 9.3% of the population has diabetes (2)

– About 29% of adults have high blood pressure (3)

– The leading cause of death for both men and women is heart disease (4)

– 1 in 20 deaths is caused by stroke (5)

This data reflects not only the way people eat, of course, but also other factors such as lifestyle. However, food plays a very important role. Besides being part of our daily life, we need to eat to survive.

If we want to eat healthier options, going to the supermarket can be quite a challenging experience. Why? Because everything that is not good for us seems to be more attractive, either by its appearance or by how the package looks (this is marketing at its best). As the saying goes, “don’t judge a book by its cover.” So what can you do?

1. Choose Local

If you are looking for fresh fruits and vegetables, buy local produce. By doing this, you are also helping the farmers in your area, as well as the environment! In addition to this, instead of going to the freezer section for meat or fish, try going to the fish market or butcher more often.

2. Choose organic

Do you really want to pay for food that was grown with chemical fertilizers and pesticides or for GMO food? Or do you prefer to pay for quality? This is what happens when you choose organic: it is an investment in your health and well-being. Organic products may not be as attractive due to their size and shape, but after trying them, you won’t want anything else!

3. Choose seasonal

Nature is so wise. It gives us what our body needs according to the season. For example, have you ever noticed that there is always more fruit available during the summer? The fruit hydrates us and also has a refreshing effect on our body, perfect for that time of year!

4. Choose Integer

Whole grains are nutritionally more complete and slowly absorbed carbohydrates (6). Most people, however, eat refined carbohydrates. But, did you know that white flour acidifies the body, removing minerals (7)? In addition, foods with a high glycemic value (for example, refined flour products and also sugar), can act like opium does in our brain, so for some people it can be addictive, according to research by Dr. Kathleen DesMaisons, Nutrition and Addiction Specialist (8).

5. Choose sugar free

When I use the term “sugar” I mean sucrose that enters the bloodstream very quickly, altering blood sugar levels. In the long term, refined sugar increases fatigue and robs the body of minerals and B vitamins (7). But of course everyone loves to eat something sweet! Fruit may be one of the best options available, but if you are looking for a sugar substitute you have, for example, honey and coconut sugar.

6. Choose Raw

I know packaged foods offer convenience, but next time you buy them, read the label. Do you understand the ingredients or are they too hard to spell? Rule of thumb: If you can’t spell them, put the package back on the supermarket shelf. In addition to this, keep in mind that the fewer ingredients a product has, the better.

7. Choose diversity

Eating a little of everything is probably the best option if you want to eat a balanced diet. However, it is important to take into account certain factors such as the season we are in, as I have written previously, and our personal characteristics such as age, sex, lifestyle and what our body reacts to certain foods, as well! that listens to your body!

Next time you go to the grocery store, think about the options available. You have the power to decide what is best for you, so choose wisely.

(1) Flegal KM, Kruszon-Moran D., Carroll MD, et al. Trends in obesity among adults in the United States, 2005-2014. JAMA, 315 (21): 284-2291, 2016 (accessed October 2016).

(2) American Diabetes Association. Statistics on diabetes. In American Diabetes Association, 2016 (accessed October 2016).

(3) Centers for Disease Control and Prevention. Facts about high blood pressure. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

(4) Centers for Disease Control and Prevention. Facts about heart disease. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

(5) Centers for Disease Control and Prevention. Facts about stroke. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

(6) Varatojo, Francisco. Food also heals. Lisbon: A Esfera dos Livros, 2015.

(7) Pope, Alexandra. The Wild Genie: The Healing Power of Menstruation. Bedfordshire: Authors Online, 2001, ed. 2014.

(8) Northrup, Christiane. Women’s bodies, women’s wisdom: Creating physical and emotional health and healing. Rio de Mouro: Círculo de Leitores, 1994, ed. 2009, transl.

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