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How To Find The Best Food Choices For Health and Weight Loss

Updated on July 21, 2017


Eating the right foods and most of all knowing the right foods to eat is easy, right? Well not so simple, especially since many labels contribute to the propaganda of healthy lifestyles with labels such as “Low-fat” or “Fat-free.” Therefore, one thinks by eating this foods equates to a healthy lifestyle. Though that is far from the truth. Studies have found that there are no significance to many of the labels that suggest either low-fat or fat-free products. As a result, it is apparent that one must know how to read food labels and more so learn the right foods to consume.

I have found there are no easy tricks or shortcuts that will bring lasting results aside from changing your eating habits. It is recommended to increase your whole food intake while decreasing many processed food types. What defines “whole foods” you might say? These are food groups that are basically fruits and vegetables. The term refers to the absence or reduction of processing your food. So, for fresh fruits and vegetables the products are not processed at all.

Reduce The White

In addition, other healthy food choices include reducing or eliminating all together “white” foods such as bread, rice, pasta, etc. Taking in grainy foods are healthy if done so in the most natural state. So for instance eating rice in the most natural state would be something to the lines of whole grain brown rice, and not the instant stuff. Bread, rice and pasta all come from grains which are naturally a brownish color, so to get these products in a white color the products must go through a processing phase which then reduces the amount of nutritional value in those products.

Studies have found in people who reduce their processed grain intake and only eat brown rice, pasta’s and bread has lost significant weight. I can also attest to this notion as I have lost a great deal of weight by eliminating these highly processed foods. Lets not forget to reduce or eliminate artificial sweeteners, which also fall into the “white” category since sugar is commonly white. It has been found that these white substances, which are high in carbohydrates, are processed through the body as sugars, which can either be used as energy or stored as fat. So if you are not exercising or in some other fashion using your “carbohydrates” or processed whites as energy, then guess what they are stored as fat. It is also true that eating a lot of carbs in general whether they fall in the white category or not can be stored as fat, so be considerate when eating carbs.

Know what carbs are good and what are bad
Know what carbs are good and what are bad | Source

The Power of Simple Carbs

These are foods that should be avoided. They are high in sugar and contain exceedingly refined ingredients. These foods are easily converted in the body as sugar and thereby spike the body with energy, though quickly the energy drains from the body. Remember having a candy bar and the quick burst of energy but then also recall what happens about an hour or so after, sluggishness.

This vicious cycle of reaching for time allotted energy continues as the body becomes depended on those short bursts of energy. Though over time the body becomes habitually tired as those bolts of energy depletes the natural ebb and flow of energy. The most important issue with simple carbs is the weight that is commonly put on as a result of these foods. One tends to eat more of these foods as the body becomes dependent as the quick energy is now needed. However, the increased intake of these foods is harmful as they are usually packed with unnecessary calories.

For instance, whole grain pasta is usually around 100 calories per serving and will likely keep a person full for about 3 hours. On the other hand, a quickly grabbed candy bar is packed full of about 300-400 calories and may hold you over for about an hour.


Importance of Whole Foods

The key to a healthy lifestyle, food choices are extremely important. Living in “Super Size” world and wanting the most for our money essentially leads to a super sized body. Many of us have found that out the hard way. Though, by limiting processed foods and fast food in your meal plans it is likely that you will have more energy since the body becomes sluggish after eating a large amount of carbohydrates, fattening, and high caloric foods. Instead of super sizing your meal begin using a smaller dinner plate to give the allusion that your plate is full. By reducing food quantity along with better food choices one’s caloric intake will naturally go down. If changing to healthy food options so that you can lose weight, go one step further and record your meals in order to gain a better picture of the food you are actually eating.

How often do you eat fast food or prepackaged food

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Tips and Tricks

During my own weigh loss process I found the following tips helpful in that journey. Especially in our current economy, whole foods and healthy options are becoming increasingly more expensive.

  • Buy less expensive produce; try flea markets, farmers markets, and dollar stores
  • Look for specials and coupons
  • Buy in bulk
  • Shop at warehouse clubs
  • Buy in season
  • Bean it up; beans are a great substitute for meat, they is easy to digest too.
  • Think quantity
  • Grow your own
  • Bring foods with you; helps you stay away from fast food, which is a no no!
  • Beware of impulse buying; do not shop hungry
  • Buy what you will eat
  • Price Compare
  • Eat at home
  • Buy Generic
  • Store it where it will not spoil too fast
  • Buy frozen when possible; frozen fruits make great smoothies

Make Your Food Tasty

Imagine being able to do this without adding calories, all those great gravies, and creams add to your caloric intake therefore it is not always the food it is what you put in it. So try some of these options to liven up your food:

  • Fresh cilantro
  • Canned roasted yellow/red peppers
  • Canned chilies
  • Horseradish
  • Fresh ginger
  • Balsamic vinegar
  • Sun-dried tomatoes
  • Lemon
  • Cloves
  • Crushed red peppers
  • Apricot preserves
  • Black Peppercorns
  • Fresh herbs
  • Salsa
  • Fruit
  • Gourmet lettuce
  • Fresh mint
  • Nut oils
  • Honey
  • Chipotle peppers

Hard Work Equals Lasting Results


To sum up healthy eating, it is vital to look for foods that are as natural as possible. Again, be cautious when seeing labels that read, “Low-Fat” or “Fat-Free.” Reduce or eliminate foods that are highly processed and grainy food that is white. Another food that works against a healthy lifestyle is refined sugars, switching to natural sweeteners or getting accustomed to no sweeteners can help with a healthy lifestyle. If you do not want to reduce your healthy carb intake then exercise will be key in burning off any excess sugars that the body would otherwise store. It is imperative to learn to read food labels and get educated on what is put in your body, otherwise you will not know where to start in the world of healthy living.


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    • mdscoggins profile image

      Michelle Scoggins 7 years ago from Fresno, CA

      Thanks for the feedback

    • Lady_E profile image

      Elena 7 years ago from London, UK

      Thanks for the very useful Tips. I also think it's important to check ingredients. A lot of these ingredients bring on bad health. E.g I never knew until a few years ago that Hydrogenated Vegetable Oil was bad.

      Great Hub. :)

    • mdscoggins profile image

      Michelle Scoggins 7 years ago from Fresno, CA

      I know weight loss is a hard game to play as I know first hand but if you can be creative and trick the mind then you are well on your way. Thanks for the comment.

    • Alison Graham profile image

      Alison Graham 7 years ago from UK

      Some great tips here, especially the tasty food tips, thanks.

    • mdscoggins profile image

      Michelle Scoggins 7 years ago from Fresno, CA

      Thank you for the comment and when you are trying to be healthy or loose weight craftiness is the trick so you do not get bored.

    • billyaustindillon profile image

      billyaustindillon 7 years ago

      I like the keep the food tasty tips - blandness can get people craving those bad fatty and salty foods. Great Hub.