Healthy eating.
Healthy eating starts with the quality of the food you choose. By focusing on whole, nutrient-dense ingredients and preparing meals with care, you can significantly improve your overall health and well-being. Food quality isn’t just about nutrition—it’s about sustainability, flavor, and fostering a deeper connection to what we eat.
Locally grown and seasonal foods: freshness matters.
Locally grown produce isn’t just fresher and tastier; it’s better for the environment and your community. Because these foods don’t require long transportation times, they retain more nutrients and need fewer preservatives. Seasonal produce, harvested at its peak, is naturally more flavorful and nutritious.
Buying local also reduces the carbon footprint of your meals and supports local farmers, fostering community growth and sustainability. Some large market chains are even prioritizing local produce to meet consumer demand for fresher options.
Organic vs. conventionally grown foods.
Organic farming emphasizes sustainability and reduced use of synthetic chemicals. Organic produce often contains fewer pesticide residues and higher levels of antioxidants. Animal products from organic farms are typically free-range and pasture-fed, promoting better animal welfare.
Organic vegetable plot (Bastide d’Engras, France).
That said, conventionally grown foods shouldn’t be overlooked if organic options aren’t available or affordable. The risks of eating too few fruits and vegetables far outweigh any potential risks from non-organic produce. A varied diet rich in plant-based foods is essential for health, whether organic or not.
Studies have found that organic foods often have higher phytonutrient and omega-3 levels, but slightly lower protein and fiber compared to conventional foods (Barański et al., British Journal of Nutrition, 2014).
Traditional foods and eating in company.
Traditional eating often involves leisurely meals, cooked at home, and shared with others. Contrast this with modern eating habits, which are frequently rushed, solitary, and reliant on ultra-processed foods (UPFs). Sharing meals and slowing down to savor food not only improves digestion but fosters social bonds and mindfulness.
Ultra-processed foods (UPF).
Ultra-processed foods undergo significant manufacturing, often losing nutrients and gaining sugar, unhealthy fats, and preservatives in the process. Diets rich in UPFs are linked to obesity, diabetes, heart disease, depression, and other chronic illness.
Not all canned foods are ultra-processed. Many, such as canned vegetables, legumes, and fish, can be minimally processed and highly nutritious. These foods are excellent staples for a healthy and balanced diet.
Read the labels!
To ensure you’re making the healthiest choice, read labels carefully, and choose options with simple ingredients.
If the ingredients list includes items you wouldn’t find in your kitchen (e.g., maltodextrin or artificial flavors), it’s likely ultra-processed. Foods with just one or two ingredients (e.g., “chickpeas, water”) are less processed.
Look out for high sugar, sodium (salt), unhealthy fat content, artificial flavours, preservatives, or thickening agents.
Instead, prioritize unprocessed or minimally processed foods like whole grains, fresh fruits and vegetables, and lean proteins.
Foods packed in heavy syrups, creamy sauces, or flavoured oils are more likely to be ultra-processed.
Home cooking.
Home cooking provides us with an opportunity for a holistic approach to a healthier, more economical, and environmentally conscious lifestyle, while also bringing enjoyment and creativity into our daily routine.
It’s healthier, cheaper, and often more satisfying than dining out.
Cooking at home gives us control over ingredients, portion sizes, and preparation methods. We decide what goes into your meals, allowing us to avoid excessive salt, sugar, unhealthy fats, and additives often found in processed or takeaway foods. It also puts us in control of the cleanliness of food preparation.
It is typically more affordable than restaurant dining or takeaway meals. We can buy ingredients in bulk, reducing costs in the long run.
Food waste is minimised by planning meals based on what we already have. It also reduces the use of unnecessary packaging.
Cooking is also an exciting, creative and therapeutic activity that helps us reduce stress and anxiety. It provides us with a sense of accomplishment, and preparing a meal from scratch can boost our confidence and self-esteem.
Relationships and bonding too are strengthed when cooking with family or friends.
Batch-cook grains, roasted vegetables, or soups for easy, healthy meals throughout the week.
Simple habits for healthy eating.
1. Practice portion control.
Follow the 80% satiety rule: eat until you’re 80% full. This Japanese tradition, known as hara hachi bu, is practiced in Okinawa, where people enjoy some of the world’s longest lifespans. Similar approaches exist in Chinese and Ayurvedic medicine, all emphasizing moderation.
2. Switch to smarter alternatives.
• Replace sugary drinks with water or herbal teas.
• Choose whole grains like quinoa or steel-cut oats instead of refined options.
• Snack on nuts, seeds, or fresh fruit instead of chips or candy.
3. Delay cravings.
Cravings often pass if you distract yourself. Take a walk, read a book, or call a friend. If you’re still craving something, choose a small portion of a healthier option.
4. Read food labels.
Ingredients are listed by weight. Foods with long lists of unrecognizable ingredients are often ultra-processed. Look for low sugar, lower sodium, and at least 1g of fiber per 10g of carbohydrates.
5. Wash and store food properly.
Scrub fresh produce under running water to remove dirt, microbes, and residues. For a deeper clean, soak fruits and vegetables in a solution of water and salt, vinegar, baking soda, or sodium hypochlorite. Store leafy greens in a cool, hydrated space and consume them quickly to retain their nutrients.
Sodium hypochlorite (household bleach) was used to wash produce. Produce was soaked for 5-10 minutes in 5 mL of 5% sodium hypochlorite per 1 litre of water. It was then rinsed in running water to wash off residue.
6. Control our eating environment.
Keep healthy snacks within reach and remove temptations like junk food from easy access. Create a calm, designated eating space to encourage mindfulness.
Food as nourishment.
Healthy eating isn’t about perfection or expensive ingredients—it’s about making thoughtful, sustainable choices that nourish your body and mind. From supporting local farmers to choosing whole, minimally processed foods, every small decision contributes to a healthier, more fulfilling lifestyle.