Nowadays we have access to everything. In fact, we can eat almost anything at any time, but does that mean we’re eating better? Let us look at some facts. In the United States:
– About 38% of adults are obese (1)
– 9,3% of the population has diabetes (2)
– About 29% of adults have high blood pressure (3)
Heart disease is the number 1 cause of death for both men and women (4).
– 1 out of every 20 deaths is due to stroke (5)
This data reflects not only the way people eat, but also other factors such as lifestyle. However, food plays a very important role. Apart from being a part of our daily lives, we need to eat in order to survive.
Going to the supermarket can be a daunting experience if we want to eat healthy options. Why? Because anything that isn’t good for us seems more attractive either by 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’re looking for fresh fruits and vegetables, buy local produce. By doing this you will be helping the farmers in your area as well as the environment! Also, try visiting the fish market or butcher more often, instead of going to the freezer section to find meat or fish.
2. Choose Organic
Do you really want to pay for food that was grown using chemical fertilizers and pesticides, or for GMO food? Or would you like to pay for quality? That’s what happens when you choose organic: It’s an investment in your health and wellness. Organic produce may not be that appealing because of its shape and size, but after tasting this, you will want nothing else!
3. Choose Seasonal
Nature is so wise. It gives us the things our body needs according to the season. For example, have you ever noticed that there is always more fruit available in the summer time? Fruits hydrate us and also have a cooling effect on our bodies, which is perfect for that time of year!
4. Select All
Whole grains contain slow-absorbing carbohydrates and are more nutritionally complete (6). However, most people eat refined carbohydrates. But did you know that white flour acidifies the body by flushing out minerals (7)? In addition, foods with a high glycemic value (eg, refined flour products and even sugar) can act like opium in our brains, which is why it can be addictive for some people, says expert Dr. According to research conducted by Kathleen Desmaison in Nutrition and Addiction (8).
5. Choose Without Sugar
When I use the word “sugar” I mean sucrose which enters the bloodstream very quickly, disturbing blood sugar levels. In the long term, refined sugar increases fatigue and steals from the body minerals and B complex vitamins (7). But, of course, everyone likes to eat something sweet! Fruit may be one of the best options available, but if you are looking for a sugar substitute, try honey and coconut sugar, for example.
6. Choose Raw
I know packaged food provides convenience, but next time you buy it, please read the label. Do you understand the ingredients or is it too difficult to write them down? Rule of thumb: If you can’t spell them, put the package back on the supermarket shelf. Also, keep in mind that the fewer ingredients in a product, the better.
7. Choose Variety
If you want to have a balanced diet, eating a little bit of everything is probably the best option. However, it is important to take into account some factors such as the season we are in, as I wrote above, and our individual characteristics such as age, gender, lifestyle and how our body reacts to certain foods, so choose your Listen to the body!
Next time you go to the supermarket, think about the options available. You have the power to make the best decision for you, so choose wisely.
(1) Flegal KM, Cruzon-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 about diabetes. American Diabetes Association, in 2016 (accessed October 2016).
(3) Centers for Disease Control and Prevention. High blood pressure facts. Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(4) Centers for Disease Control and Prevention. Heart disease facts. Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(5) Centers for Disease Control and Prevention. Stroke Facts. Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(6) Vartojo, Francisco. Food heals too. Lisbon: Field of Books, 2015.
(7) Pope, Alexandra. The Wild Genie: The Healing Power of Menstruation. Bedfordshire: Authors Online, 2001, ed. 2014.
(8) Northrop, Christian. Women’s Bodies, Women’s Wisdom: Creating Physical and Emotional Health and Healing. Rio de Mauro: Circulo de Litores, 1994, ed. 2009, transl.
Source by Natacha Moitinho
