A quick guide to choosing healthy foods

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 number 1 cause of death for both men and women is heart disease (4)

– 1 in 20 deaths is caused by a 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. In addition to being part of our daily lives, we need to eat in order to survive.

If we want to eat healthier options, going to the supermarket can be quite a challenging experience. Because? Because everything that is not good for us seems to be more attractive, either because of its appearance or the way 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 venue

If you are looking for fresh fruits and vegetables, buy local. By doing this, you will also help the farmers in your area and the environment! In addition to this, instead of going to the frozen section to find meat or fish, try to go more often to the fish market or the butcher shop.

2. Choose organic

Do you really want to pay for food grown with chemical fertilizers and pesticides or for genetically modified foods? Or do you prefer to pay for quality? This is what happens when you go organic: It’s an investment in your health and well-being. Organic products may not be as appealing 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? Fruit hydrates us and also has a refreshing effect on our body, perfect for that time of year!

4. Choose all

Whole grains are more nutritionally 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, high-glycemic foods (eg, refined flour products and also sugar), can act like opium does on our brain, making it addictive for some people, according to research by the Dr. Kathleen DesMaisons, specialist in nutrition and addictions (8).

5. Choose Sugar Free

When I use the term “sugar” I mean sucrose which 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 the next time you buy them, check 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 bit of everything is probably the best option if you want to have a balanced diet. However, it is important to take into account certain factors such as the season we are in, as I have written above, and our personal characteristics such as age, gender, lifestyle and how our body reacts to certain foods, so listen to your body!

The next time you go to the supermarket 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 to 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. High blood pressure data. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

(4) Centers for Disease Control and Prevention. Heart disease data. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

(5) Centers for Disease Control and Prevention. Stroke facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).

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

(7) Dad, Alexandra. The Wild Genius: 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: Circle of Readers, 1994, ed. 2009, translation.