How to Choose the Right Food for You

In choosing the right food, there are many factors to consider, including taste, nutrition, culture, affordability, and personal preference. It is a common misconception that everything that tastes good is bad for you.

1

Read the label.^{[1]XExpert SourceTheresa Fitzpatrick, LMSW
Certified Holistic Health CoachExpert Interview. 23 August 2021.}

Download Article

Consider reading both the nutrition facts and the list of ingredients. See How to Read Nutrition Facts on Food Labels for more information. Some consumers, for example, are very concerned about avoiding high-fructose corn syrup. Reading the ingredients can also tell you what kind of oil (such as canola, soy, or palm) is used in the food. Read the nutrition facts to find foods that meet your nutritional needs. Some people need to lose weight and eat low-calorie foods; other people need to gain weight and eat high-calorie foods. Some people have digestive disorders and need to increase or decrease their intake of fiber.

2

Choose foods with good fats.

Download Article

Cutting fat will certainly help you cut calories, but make sure that you are getting enough of the good fats, such as monounsaturated fats and essential fatty acids, including omega-3 and omega-6 fatty acids. Olive oil, canola oil, fatty fish, nuts, seeds, and legumes are sources of good fats that may benefit lipid profiles. Low-fat peanut butter (such as Better ‘n Peanut Butter) gives you fewer calories, but you miss out on good fats. Bad fats include long-chain saturated fatty acids and trans fat. Limiting bad fats is particularly important for individuals with heart disease or risk factors for heart disease. Remember that a gram of fat has nine calories, but food labels usually round the numbers. For a food with two grams of fat, the label may read, “Calories from fat: 20,” although the fat actually contributes eighteen calories.

3

Look at protein content.

Download Article

Some people are not getting enough protein; some people are getting too much. Protein helps build muscles, repair cells, and form hormones, such as thyroxine from tyrosine or serotonin from tryptophan. Athletes need a high protein intake to maintain their bodies. Unfortunately, too much protein is hard on the kidneys.

4

Prefer complex carbohydrates to simple, and prefer whole grains to refined.

Download Article

sugars), stabilizing your blood sugar. Whole grains help keep your blood sugar more stable than refined carbohydrates. Athletes consume carbohydrates for energy; they call it “carb loading.” Carbohydrates are the body’s principal source of energy, but if you choose to follow a low-carbohydrate diet, fats and proteins can also be used for energy.

5

Look at fiber content.

Download Article

The average person gets only about half of the fiber that he needs. A few people have digestive disorders and need to cut fiber, especially insoluble fiber. Soluble fiber dissolves in water and forms a gel that soothes the intestines. It may benefit some people with digestive disorders and relieve diarrhea by slowing the movement of food through the intestines. By contrast, insoluble fiber does not dissolve water and is more difficult for the body to digest. It has a rough texture (which occasionally may be bad for digestive disorders) and helps prevent constipation by moving food through the intestines. Both soluble fiber and insoluble fiber promote regularity by providing bulk to the stool. Fiber may reduce the risk of colon cancer and diabetes by slowing the rise in blood sugar after eating food.

6

Look for added sugars.

Download Article

Some healthful foods, such as yogurt and spaghetti sauce, can be quite high in sugar, so look at the sugar content in Nutrition Facts. Remember that many foods contain at least a couple of grams of sugar naturally, so you should also check the ingredients. Sugar goes by many names, including corn syrup and dextrose.
- Do not be deceived by fruit-flavored products. Before you buy those fruity popsicles or candies, make sure that you are getting real fruit. Fruit-flavored products may not contain any fruit at all; check the ingredients. The term “fruit-flavored” on the product is generally a red flag; the product has been made with the flavors of fruit (which have no nutritional value) and added sugar. Drinking real fruit juice is much better than drinking a fruit-flavored beverage with only ten percent juice.

7

Check sodium content.^{[2]XExpert SourceTheresa Fitzpatrick, LMSW
Certified Holistic Health CoachExpert Interview. 23 August 2021.}

Download Article

A single side dish, such as sliced potatoes, may use up one-fifth or one-fourth of your allowance for sodium. You can also find no-sodium substitutes for salt at the grocery. Sodium is less of a concern for people who do not have high blood pressure. In fact, athletes may need more sodium because sodium is lost in perspiration. Sodium is a mineral necessary for life.

8

Look for foods high in potassium.

Download Article

Potassium also helps lower blood pressure.

9

Meet your vitamin and mineral needs.

Download Article

You may want to add more vitamin C to your diet when you are sick or have a bruise. Some subsets of the population may have different nutrient needs. Nine- to eighteen-year-olds need 1,300 milligrams of calcium. Nineteen- to fifty-year-olds need 1,000 milligrams of calcium. Individuals older than fifty need 1,200 milligrams. Calcium intake should be higher in adolescence to help adolescents build bones and in middle age to help combat the increased risk of osteoporosis.

10

Limit cholesterol from dietary sources.

Download Article

Only animal products contain cholesterol, a fat-like substance that may increase the risk of heart disease by narrowing the arteries.
- Understand that dietary cholesterol is not the same as serum (your internal) cholesterol, and generally has very little correlation with it. Poor cholesterol metabolism is not aggravated by eating cholesterol-laden foods, except in certain (very rare) cases.

Expert Q&A

Search

Add New Question

Question
What are trigger foods?
Theresa Fitzpatrick, LMSW
Certified Holistic Health Coach
Theresa Fitzpatrick is a Certified Holistic Health Coach and the Owner of Mind Your Body Holistic Coaching. She specializes in helping women lose weight and gain confidence. Theresa holds a Master of Social Work from Fordham University and received her Transformational Coach Certification from The Health Coach Institute.
Theresa Fitzpatrick, LMSW
Certified Holistic Health Coach
Expert Answer
Trigger foods have a negative impact on your body overall. They might lead to digestive issues, skin problems, chronic headaches, sore joints, low energy, and mood swings.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 3
Question
How do I find my trigger food?
Theresa Fitzpatrick, LMSW
Certified Holistic Health Coach
Theresa Fitzpatrick is a Certified Holistic Health Coach and the Owner of Mind Your Body Holistic Coaching. She specializes in helping women lose weight and gain confidence. Theresa holds a Master of Social Work from Fordham University and received her Transformational Coach Certification from The Health Coach Institute.
Theresa Fitzpatrick, LMSW
Certified Holistic Health Coach
Expert Answer
Try doing a food detox. Remove some common trigger foods and ingredients from your diet, like dairy products, eggs, soy, gluten products, sugar, alcohol, caffeine, tomatoes, pepper, and caffeine to see if you feel any better.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 5

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Your body is always going to tell you what is right for you, but you have to listen. Too often we dismiss those uncomfortable digestive issues such as bloating, gas, constipation or diarrhea and go for an over-the-counter solution. All of these can be a sign that you are eating something your body doesn’t approve.^{[3]XExpert SourceTheresa Fitzpatrick, LMSW
Certified Holistic Health CoachExpert Interview. 23 August 2021.}
Thanks
Helpful0 Not Helpful0
Try a wide variety of foods. Have you ever tried tofu? When was the last time you bought a new cereal? There is only one way to know whether you will like a food, and that is to taste it. Eating a variety of food gives you a variety of nutrients.
Thanks
Helpful0 Not Helpful0
Try to get more for your money. Do not give up fresh fruits and vegetables to save money. Save enough money for healthy foods.
Thanks
Helpful0 Not Helpful0

Show More Tips

Submit a Tip

All tip submissions are carefully reviewed before being published

Submit

Thanks for submitting a tip for review!

Warnings

Do not force foods on people who refuse them for cultural/ethnic reasons.
Thanks
Helpful9 Not Helpful1
Remember that your body changes with time. What your digestive system could easily tolerate when you were younger may be too much for it now.^{[4]XExpert SourceTheresa Fitzpatrick, LMSW
Certified Holistic Health CoachExpert Interview. 23 August 2021.}
Thanks
Helpful1 Not Helpful0