What does eating healthy really mean? When we go to the supermarket we see many different products that claim to be healthy. Are they really healthy? Here are some simple tips to make healthy eating choices for you and your family.
1. Choose fresh produce
Fresh produce is the best and the more greens the better. We may not always want a salad or a bowl of steamed veggies. But you can always simply throw them in a blender. A great way to start the day is to blend a carrot, a handful of kale, spinach and an orange. Add ice and about a liter of water. Then you have a healthy morning juice. Consequently with all of the fibre and diluted fruit juice to keep your sugar levels from spiking. Plus, it will keep you hydrated and boost your nutrients to set you and your family up for a successful day.
Products use buzz words and slogans such as organic, rich in fiber or even good for heart health. Yet it can be difficult to identify what products are truly healthy and which ones have employed clever marketing tricks.
2. Add a daily smoothie to your diet
Smoothies are the perfect way to get even more nutrients into your diet and it’s getting so much easier to find these recipes on Instagram. The trick with smoothies is to keep the sugar content low. When we add dates, bananas, honey and frozen fruits, we are increasing our sugar intake. Which can offset the health benefits of the smoothie. Just pick one piece of fruit as a base, your favorite superfood and as many other nutrient- dense options as you want. These could include kale, spinach, avocado, almond milk, plain unsweetened yoghurt, chia or flax seeds. June Superfoods is a great certified organic superfood line for kids that can add flavor and natural sweetness to your smoothie.
3. Choose organic or spray free
With pesticides being linked to lower IQ’s in children. Therefore it is now more important than ever to choose organic or alternatively spray-free produce(i). This isn’t always easy, as it can be hard to find organic produce in some areas. However, as the demand for organic increases, there will be more supply. Australia houses 50% of all organic farm land worldwide, yet unfortunately a lot of this is exported overseas(ii). We have it, but not enough people are demanding it. Choose organic to keep your family healthy and thriving.
4. Decrease sugars (even if they’re natural)
We all know that too much sugar is bad for us, yet we still indulge. While it’s important to enjoy food and not cut out all of the fun, it is also essential to start being aware of how much sugar is being consumed – even natural sugar. Sugar is the leading culprit of childhood obesity and diabetes, so it’s more important than ever to educate people and establish healthy habits. When you’re buying products in the supermarket or online, check the labels carefully as most packaged foods are processed with sugar. You should try to stay below 25 grams as a woman, 35 grams as a man and 12 grams for kids under 12. You will be shocked to see just how many grams of sugar are in some of your favorite foods.
5. Add superfoods
Simply defined, Superfoods are nutrient dense foods and foods that have more absorbable nutrients per serving than other foods. For example, an acai berry has ten times more antioxidants than grapes. Plus, it has added omegas for brain health(iii). A few easy superfoods to incorporate from your local market are blueberries, spinach and kale. Luckily it’s getting easier and easier to source superfoods thanks to the ability to freeze dry these exotic fruits and vegetables. This has given us more access to acai, maqui berry, camu camu and spirulina to name a few. So if you want more nutrients per serving, find your favorite superfoods or superfood blends.
This Year you really can say: “I’m going to be healthy” by making smarter food choices and creating fresh nutritious meals for your family. Adding more nutrients to your diet will not only give you more energy, but will keep you feeling fantastic. By reducing toxins and sugars, you can also keep your family safe and set your kids up for a successful, healthier future. And with these simple changes it really is easy to adopt healthy eating choices.
Kristin Derrin
i Gunier, R.B., et al., 2016, Prenatal Residential Proximity to Agricultural Pesticide Use and IQ in 7- Year-Old Children, Environmental Health Perspectives ii. ABC News, 2015 (http://www.abc.net.au/news/rural/2015-10-28/australias-organic-farming- future/6891384) iii June Superfoods, 2017 (https://www.junesuperfoods.com/pages/superfoods)
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