Why What You Eat Matters
How making intentional and impactful food decisions can positively affect you and your family.
Isn’t Food Just Food?
For most people, when they think of food, especially “organic” food, they envision a farm, as well as an open field with crops growing free of any harmful chemicals, which can be the complete opposite of the reality of how our food is actually produced. As a result, when some companies cut corners nutrients in important vitamins can get lost and replaced with artificial ingredients that may have a negative effect on you and your loved ones health. Understanding what makes the food truly healthy can help positively change your diet as well as your wellbeing in your health.
But How Does All of That Food Science Impact
Me & My Family?
DOESN’T FRUIT HAVE THE SAME NUTRITION NO MATTER THE FORM?
While a common idea may be that fruit always has the same number of nutrients, how they are packaged, stored, and how long since they have been harvested, can affect the amount of nutrients you receive when eating them make sure to read the labels or taken to account where the food was grown to understand what nutrients you truly are getting and their amounts.
HOW DO I KNOW WHAT MEAT IS “GOOD MEAT”?
To start, avoiding processed meats is a great way to reduce sodium intake. Instead, select meat that has less preservatives or even a leaner cut of meat to reduce the amount of unwanted fat and preservatives entering your system. Opting for fish occasionally can give you nutrients in addition to what you have with red meat.
Food
&
Health
So, What’s For Dinner?
S M T W
BREAKFAST
2 Eggs scrambled
1 piece of whole wheat toast
Small bowl of berries
12 oz glass of 2% milk
BREAKFAST BREAKFAST BREAKFAST
1 Plain bagel Peanut Butter
1 Banana 8 oz Orange Juice
2 Eggs scrambled
1 piece of whole wheat toast
Small bowl of berries
12 oz glass of 2% milk
LUNCH LUNCH LUNCH
1/3 of Salad Spring Mix
Container
Italian Dressing
Croutons & Grape tomatoes
3 oz Grilled Chicken Breast
2softtacosizetortillas
1serving92/8groundbeef
Reducedsodiumtacoseasoning
2spoonfulsofPicodeGallo
salsa
1leafoflettuceshredded
1servingRinsedcannedblack beans
1 fried egg
2 pieces of whole wheat bread
2 pieces turkey bacon
1 serving sea salt chips
1 Tilapia Filet with lemon juice
3-4 Broccoli Florets
1/2 cup brown rice
2 slices of tomato
1 leaf of lettuce
2 pieces of whole wheat bread
2 pieces turkey bacon
1 serving sea salt chips
2softtacosizetortillas
1serving92/8groundbeef
Reducedsodiumtacoseasoning
2spoonfulsofPicodeGallo
salsa
1leafoflettuceshredded
1servingRinsedcannedblack beans
1 Plain bagel
Peanut Butter
1 Banana 8 oz Orange Juice
1/3 of Salad Spring Mix
Container
Italian Dressing
Croutons & Grape tomatoes
3 oz Grilled Chicken Breast
1/2 cup of brown rice
3 oz grilled chicken
1 cup frozen stir fry vegetables
A few splashes of low sodium soy sauce
Shopping Tip: When trying to shop for healthy food options, especially more financially conscious foods, consider canned options (reading nutrients on the labels still) or even seeing if a different store than your normal grocery store has a better sale/deal on any healthy eating items you wish to include in your diet.
2 Eggs scrambled
1 piece of whole wheat toast
Small bowl of berries
12 oz glass of 2% milk
2 slices of tomato
1 leaf of lettuce
2 pieces of whole wheat bread
2 pieces turkey bacon
1 serving sea salt chips
1 Plain bagel Peanut Butter
1 Banana 8 oz Orange Juice
1 fried egg 2 pieces of whole wheat bread
2 pieces turkey bacon
1 serving sea salt chips
2 Eggs scrambled
piece of whole
bowl of berries
1/3 of Salad Spring Mix Container Italian Dressing Croutons & Grape tomatoes
3 oz Grilled Chicken Breast
DINNER DINNER DINNER
2softtacosizetortillas
1 Tilapia Filet with lemon juice
3-4 Broccoli Florets
1/2 cup brown rice 1/2 cup of brown rice 3 oz grilled chicken 1 cup frozen stir fry vegetables A few splashes of low
1serving92/8groundbeef
Reducedsodiumtacoseasoning
2spoonfulsofPicodeGallo
salsa
1leafoflettuceshredded
1servingRinsedcannedblack beans
Dessert Idea: if you find yourself craving a sweet treat, try a small bowl of berries you may already have at home or even opting for a more low sodium or sugar version of a dessert you would normally reach for
Aren’t Healthy Food Choices Expensive?
Tips on How to NOT Spend A Fortune Eating Healthy
Identify your budget, and what is most important health wise when choosing food
Opt for a canned alternative to a more “expensive” food
Find alternative foods with the same desired nutritional value to include in your diet
Only get health-promoting foods that appeal to your beliefs
Compare prices in your local stores on healthy foods you want
Research recipes and the ingredients to plan ahead of going to the store
So, is ALL Fast Food a Bad Idea Then?
HOW TO BE HEALTH CONSCIOUS WHILE TRYING TO GET A QUICK MEAL
If you feel the sudden craving to indulge in a delicious sweet, salty, fat filled meal from a local fast food joint, just remember to take a few things into consideration Most fast food joints now include nutrition facts on their websites, or even in a free mobile app version, making it easy to find and accessible no matter where. Compare those nutrition facts with that of your health eating goals and beliefs to make conscious, healthy decisions so you can enjoy a “cheat” meal and still eat as healthy as possible.
What if My Friends or Family Try to be a “Bad Influence”?
ADVICE ON HOW TO HAVE FUN & STILL BE HEALTHY
Keeping to a healthy diet or healthy eating habits can sometimes be hard with the opinions of others around. If you are going to a restaurant or any sort of eatery or bar with people, researching the menu before you go can help make sure you stick to your healthy eating. Informing curious friends and family on why you eat healthy as well may help them understand or respect your decision with your diet. Remember, Remember, trying to fit in with “food” isn't worth it if it sacrifices healthy eating habits you have worked hard on to establish
Food & Health
Where to Learn More
Documentaries, such as Food Inc. by Robert Kenner
Health & Nutrition Magazines are a great way to learn new topics on healthy eating regularly
Talk with a local nutritionist or dietitian to discuss your current eating habits and how you can improve based on your goals
Be curious & do your own research on food, and source back to where they come from and how they're made
Educate yourself on food trends through credible sources or even credible online pages on healthy/clean eating
Food Matters. And So Does It’s Impact On You & Your Family.
