Nowadays we have access to everything. In fact, we can eat almost
anything at any time, but does this mean we are eating better? Let´s
look at some facts. In the United States:
- Nearly 38% of adults are obese (1)
- 9,3% of the population has diabetes (2)
- About 29% of adults have high blood pressure (3)
- The No. 1 cause of death for both men and women is heart disease (4)
- 1 in every 20 deaths is caused by stroke (5)
- 9,3% of the population has diabetes (2)
- About 29% of adults have high blood pressure (3)
- The No. 1 cause of death for both men and women is heart disease (4)
- 1 in every 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 in order 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 appealing either by the way it looks or 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, then buy local
products. By doing this you will be also helping the farmers in your
area as well as the environment! Besides this, instead of going to the
freezer section to find meat or fish, try to go more often to the fish
market or to the butcher shop.
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 rather pay for
quality? This is what happens when you choose organic: it is an
investment in your health and well-being. Organic produce might not be
so appealing because of its size and shape, but after you taste it you
will not 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 summer time? Fruit hydrates us and has also a
cooling effect on our body, perfect for that time of the year!
4. Choose Whole
Whole grains are slow-absorption carbohydrates and nutritionally
more complete (6). Most people, however, eat refined carbohydrates. But
did you know that white flour acidifies the body, taking away minerals
(7)? Furthermore, food with a high glycemic value (e.g., refined flour
products and also sugar), can act as opium does in our brains, which is
why for some people it can be addictive, according to research conducted
by Dr. Kathleen DesMaisons, specialist in nutrition and addiction (8).
5. Choose without Sugar
When I use the term "sugar" I mean sucrose that enters very quickly
in the bloodstream, disturbing the sugar levels in the blood. In the
long term, refined sugar increases fatigue and steals from the body
minerals and B complex vitamins (7). But, of course, everybody loves
eating a sweet thing! Fruit can 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 Unprocessed
I know packaged food offers convenience, but next time you buy it
please read the label. Do you understand the ingredients or are they too
hard to spell? Rule of thumb: if you can´t spell them, then put the
package back on the supermarket shelf. Besides this, keep in mind that
the less 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 like age, sex, lifestyle and what our
organism reacts to certain foods, so listen to your body!
Next
time you go to the supermarket think about the options available. You
have the power to decide the best for you, so choose wisely.
(1)
Flegal K.M., Kruszon-Moran D., Carroll M.D., 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. In American Diabetes Association, 2016 (accessed October 2016).
(3) Centers for Disease Control and Prevention. High Blood Pressure Facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(4) Centers for Disease Control and Prevention. Heart Disease Facts. 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. Foods also Cure. Lisboa: 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: CÃrculo de Leitores, 1994, ed. 2009, transl.
(2) American Diabetes Association. Statistics about Diabetes. In American Diabetes Association, 2016 (accessed October 2016).
(3) Centers for Disease Control and Prevention. High Blood Pressure Facts. In Centers for Disease Control and Prevention, 2015 (accessed October 2016).
(4) Centers for Disease Control and Prevention. Heart Disease Facts. 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. Foods also Cure. Lisboa: 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: CÃrculo de Leitores, 1994, ed. 2009, transl.
