Healthy eating is always a hot topic of discussion. It seems that everywhere we turn, there is a new diet, nutrition trend, or expert opinion about what we should and shouldn’t eat. But before we talk about food itself, it is interesting to think about where our eating habits come from.
Many of our food choices are shaped long before we ever step foot in a grocery store on our own. Our family, culture, community, and even our zip code influence the foods we eat and the habits we develop. Eating habits begin early in life and often carry deep emotional connections. For me, birthday parties will probably always be associated with pizza and cake. Food is tied to celebrations, comfort, traditions, and memories.
About ten years ago, I made some major changes in the way I ate. Before that, I followed what many would consider a typical American diet. My meals often included cereal, toast, sandwiches, pizza, pasta, casseroles, cookies, and crackers. I enjoyed my fair share of ice cream and curly fries at school lunches. Before swim meets, I would drink Sprite and eat Skittles for a quick energy boost.
Then I was diagnosed with Hashimoto’s disease, an autoimmune condition that affects the thyroid. It was a wake-up call and an opportunity to take a closer look at what I was putting into my body. I began a deep dive into clean eating and learning about foods that may contribute to inflammation. Through that journey, I discovered that gluten, dairy, sugar, caffeine, and alcohol were foods and beverages that I personally needed to limit.
The transition did not happen overnight. It took about four months to completely change the way I grocery shopped, meal planned, and thought about food. What once felt restrictive gradually became a way of life that I have learned to love.
The good news is that healthy eating is not just for people with autoimmune conditions. Eating whole, minimally processed foods can benefit everyone and may help support long-term health and wellness.
When grocery shopping, focus primarily on the basics: meat, eggs, fruits, and vegetables. Then add in foods like nuts, seeds, and beans. Read labels and look for products made with simple, recognizable ingredients. Try to limit heavily processed foods whenever possible.
Keep convenient snacks such as beef sticks, dried fruit, and nuts on hand. Consider replacing soda with sparkling water. Small changes made consistently over time can lead to big results.
You may be surprised to discover that once you begin nourishing your body with real food, you don’t miss the processed foods nearly as much as you thought you would.
By: Lindsay Capps, DPT