Hey, there! I hope you and your families are doing well and taking care of yourselves! As you probably know, what you are eating should be the top priority for self care and being the healthiest you can be.
If you’ve tried to 'eat right' throughout the years, but got stuck on what exactly 'eating right' means, then I’ve got the perfect tips for you!
Today, I am going to share with you my top tips for healthy eating!
Let’s get started.
How to know if a food is 'good for you'
What to look out for on the label!
Creating food shopping habits that will serve you at home
Being healthy is not a matter of knowing how many calories you are consuming. I would argue that calories don't tell you much about health or even tell you much about the food you're eating. A food that’s in a box with a list of ingredients, probably isn’t very nutritious.
Eat real, whole foods- closest to their natural state. Preferably, these foods are organic and non GMO so you’re not consuming pesticides and various chemicals that cause hormonal disruption, metabolic syndrome, general ill health and cancer.
If you ARE going to eat packaged foods- look for real ingredients, and restrict as much as possible additives like: artificial flavors, artificial sweeteners, BHA, HT, Blue 1, Yellow 5, Yellow 6, Red 3, Red 40, canola oil, carrageenan, caramel color, natural flavors...just to name a few! Natural flavor on a label should be a deal breaker- the flavor is DERIVED from natural things, but it’s important to remember that this isn’t all it contains. Flavors typically contain preservatives, emulsifiers, solvents and other “incidental additives”, which can make up 80% or so of the formulation. Some of the most common incidental additives in flavors include: sodium benzoate, glycerin, potassium sorbate, and propylene glycol (none of which are labeled). Chemists create these complex formulations in a lab, isolating and blending specific flavors extracted from upwards of hundreds of compounds. These compounds can come from substances that are nowhere close to the actual thing
Here’s an example of an additive- Cellulose – E460- you find this in almost ALL shredded cheese on store shelves
What it is: Anti-caking agent and thickener usually made from wood. It is also sometimes used to bulk up foods with fake fiber.
Why to avoid: Cellulose is much cheaper to obtain from wood than from vegetables, so the food industry uses wood byproducts to make it. Cellulose can also come from vegetables, but will be listed on the label as such (very rare). Research links consumption of this additive (not naturally occurring) to weight gain, inflammation and digestive problems.
Commonly found in: Shredded cheese, pizza, spice mixes, pancake syrup, foods labeled as “high fiber” or “added fiber”.
Food shopping habits that you can adopt to make positive changes to your nutrition:
Top tip I tell my clients (and this tip has been super helpful for me, too!): Buy your will power at the grocery store. Don't shop hungry; don’t put any trigger foods in your cart.
Go to the store with a list of real foods; snacks: fruit, plain full fat yogurt (add fresh berries to yogurt), raw nuts to be roasted at home with olive oil and/or butter
When you get home and are unpacking groceries, place veggies and fruit front and center in the fridge if practical and possible. Place fruits that do not need refrigeration centrally located on the counter or on the kitchen table.
Now I want to hear from YOU. When it comes to nutrition, what are your biggest challenges? Hit reply, I want to know!
All the best,
Nicole
P.S. Next week I'll be back in your inbox with more great tips!
