Nutrition is often regarded as the first form of medicine. Indeed, it plays a fundamental role in our health! This article presents 10 essential keys to adopting simple dietary habits that can optimize your health and well-being.
1. Have a savory breakfast!
Most of us eat cereal with milk or buttered white toast with jam alongside a tall glass of orange juice for breakfast. But that breakfast is far from ideal in terms of nutrition. Indeed, that kind of overly sugary meal encourages insulin secretion, which should be avoided — especially in the morning.
It’s best to opt for a savory breakfast. Eating protein in the morning promotes the production of dopamine, a neurotransmitter that stimulates the mind and jump-starts your motivation. In addition to making you more motivated and alert, consuming protein at breakfast can also help you feel full longer and reduce snacking later in the morning.
Eggs are the perfect solution because they contain extremely high quality protein and are rich in vitamins and minerals. But there are other protein sources you can try for variety:
 | Animal protein: one ounce of cheese (preferably goat or sheep milk), a yogurt (goat or sheep milk), sardines or a slice of good ham (from time to time) |
 | Plant-based protein: soy-based vegan pudding packed with protein, chia seeds, nuts (almonds, walnuts, hazelnuts, etc.) |
2. Eat at least 2 to 3 fruits and 2 to 3 servings of vegetables a day
A daily intake of 28 to 32 oz of fruit and vegetables is ideal, i.e. 2 to 3 servings of vegetables (17 oz) and 2 to 3 fruits. For lunch and dinner, choose at least one raw and one cooked fruit or vegetable.
After all, fresh fruits and vegetables are very high in fiber, which has an essential role to optimizing our health. It contributes to satiety and therefore plays an important role in weight management, it helps regulate our blood sugar levels, and it also facilitates digestion and helps balance our gut microbiota.
Fruits and vegetables are also rich in vitamins, minerals and antioxidants. Getting the right amount of antioxidants is particularly important for preventing cancer, degenerative diseases and cardiovascular disease.
Vary the fruits and vegetables on your plate and their colors as much as possible to reap all their benefits!
Warning: fruit juice is not the same as fruit! Juice lacks the fiber that regulates the rate at which sugars are assimilated, so its glycemic index is much higher than that of whole fruit.
3. Eat good fat
The quest to eliminate fat has no scientific or biological basis. In fact, “good fats” are responsible for the proper development of eyesight, brain membranes and neural connections. In addition to being good for the brain, they help reduce cardiovascular risks. So good fat is a crucial ally for good health!
But not all fats are created equal! The problem is not that we eat too much fat these days, but that we eat too much bad fat.
Limit your intake of saturated fats and omega-6, which are currently over-consumed. These fats are found in animal products (meat, butter, cheese, etc.), in some vegetable oils (sunflower, coconut, palm, grape seed) and above all in many processed products (cookies, potato chips, etc.).
On the other hand, make sure you get plenty of omega-3 fatty acids! Omega-3 fatty acids occur primarily in fatty fish (tuna, salmon, mackerel, sardines, etc.), certain oils (canola, linseed, walnut), seeds (chia, flax, hemp) and in some vegetables in very small quantities (watercress, lamb’s lettuce, cabbage). Caution: do not consume tuna or salmon more than once a week, as they generally contain high levels of various pollutants, including heavy metals (mercury, PCBs, dioxins, etc.).
Choose products rich in omega-9 fatty acids. Omega-9 fatty acids occur in large quantities in olive oil, hazelnut oil, avocado, hazelnuts and almonds. In view of the environmental impact of avocados, we recommend eating them only occasionally.
4. Take the time to chew
Chewing may seem like a trivial step and is often neglected; however, it plays an essential role in our health.
 | Better nutrient absorption: good chewing transforms food into nutrients that reach our cells more effectively. |
 | Eating less and managing weight: chewing triggers various hormones that send a satiety signal to the brain during the meal. |
 | Improving digestion: insufficient chewing forces the stomach to produce more gastric juice to break down large pieces. This excess acid can irritate the digestive lining and cause acid reflux. |
 | Protecting teeth and gums: chewing helps prevent cavities by stimulating saliva production, which cleans dental plaque and protects enamel from acidity. It also exercises our gums, essential for good dental health. |
5. Fill up on antioxidants
Antioxidants are extremely beneficial molecules that are crucial to cell protection. They help guard against various afflictions, such as premature skin aging, cancer, degenerative disorders, cataracts, arthritis and cardiovascular disease.
The good news is that these miracle workers occur all around us in our food. Eating generous amounts of fruits and vegetables is usually enough to cover the body’s needs. Here are some foods with particularly high antioxidant properties:
 | Berries: blueberries, blackberries, goji berries, acai berries, raspberries, strawberries |
 | Other fruits: apples, plums, pomegranates, oranges, kiwis, grapes, figs |
 | Vegetables: artichokes, cabbages, broccoli, spinach, bell peppers |
 | Allium family: onion, garlic, shallot |
 | Spices: cloves, ginger, turmeric, cinnamon |
 | Herb: thyme, basil, oregano, parsley, chives, dill, mint, rosemary, bay leaf |
 | Hot beverages: tea and coffee |
 | Cacao and chocolate: pure cocoa powder, dark chocolate (at least 70% cacao) |
You should eat organic versions of these foods because organically grown foods have 20% to 70% more polyphenols (a type of antioxidant found in many vegetables) than conventionally grown foods.
6. Eat mindfully
In our busy lives, many of us eat breakfast at breakneck speed, or gobble up lunch in front of our computers to make the most of our time. We are completely disconnected from our relationship with food.
However, it is important to devote at least 20 minutes to each meal. Mindfulness is about considering a moment in its own right, and paying attention to what we eat.
Applying mindfulness to our eating habits will have several beneficial impacts. First, it enables us to listen to our hunger and satiety signals and ensure that our intake is adapted to our needs. This will reduce the quantities we consume and our cravings for snacks.
Mindful eating also helps develop a preference for healthier foods: when we eat impulsively and emotionally without listening to our bodies, we no longer feel the pleasure of eating, and we are more susceptible to fatty, sweet and salty foods.
Finally, mindfulness also contributes to mental well-being. It allows you to observe your feelings without judgment, and to listen to yourself. Thinking only of the present moment during a meal also helps to still the mind and lower stress and anxiety.
7. Limit your salt intake
Salt is essential to proper body function, but excessive consumption can lead to the development of certain diseases. Today, we consume more than twice as much salt than we really need!
Excessive salt intake increases the risk of high blood pressure. Hypertension itself can lead to heart disease and even stroke. Salt consumption also increases the risk of cancer and stomach ulcers.
There are simple ways to reduce salt intake:
- Limit foods high in salt: ready-made meals, potato chips, cold cuts, pizza, sauces, cheese, etc.
- Opt for alternatives to add flavor to dishes, such as garlic, onion, thyme, chives, basil, lemon, pepper, curry, paprika and all sorts of spices.
- Taste before salting
- Do not add salt to cooking water
- Remove the salt shaker from the table
8. Go vegetarian at dinner
It is recommended to prepare a vegetarian dinner, meaning no meat, fish or eggs. This type of meal will help pave the way for a good night’s sleep.
So, for dinner you should opt for plant-based protein rather than animal protein. Indeed, animal protein encourages the production of dopamine, a neurotransmitter responsible for alertness and motivation. While it is perfect in the morning to rev you up, at night the body needs to make serotonin, a neurotransmitter associated with soothing and sleep regulation.
Serotonin is made from tryptophan, an amino acid found in plant-based protein, such as legumes, soy, brown rice, sunflower seeds and chocolate. The carbohydrates found in legumes and grain products also help optimize serotonin production.
Some foods promote serotonin production, which optimizes sleep quality:
 | Walnuts and almonds: in addition to tryptophan, they contain magnesium, a lack of which can be linked to sleep disorders. |
 | Carbohydrates (from whole grains and fruits): thanks to insulin secretion, their amino acids will be directed to the brain rather than the muscles. That will make room for tryptophan in the brain, so it is more readily available for serotonin production. |
Furthermore, animal proteins and cooked fats are very demanding for the digestive system: they are made up of molecules that can take a long time to digest.
9. Opt for low-temperature cooking
Cooking at high temperatures erodes the nutritional quality of food: it leads to the destruction of certain vitamins and minerals. Some vitamins are very sensitive to heat, and foods can easily lose 50% of their initial vitamin content during cooking. The longer the cooking time and the higher the temperature, the lower the nutritional content of the food.
In addition, browning food during cooking is accompanied by the production of Maillard bodies, compounds which, in excessive quantities, can increase the risk of developing certain cancers.
Opt for low-temperature cooking, i.e. below 210°F. The most useful method is gently steaming your foods.
10. Eat raw foods and avoid processed foods
Raw food is a product that is sold in its original form and has not undergone any
processing: fruit and vegetables, legumes, eggs, fish, etc. Conversely, processed products
are those that have undergone some form of transformation in order to be sold and which do not occur in this form in nature: ready-made meals, fruit juices and soft drinks, cookies, etc.
Ultra-processed foods have problematic health effects: they are often low in nutrients with a high glycemic load. What’s more, they generally contain little fiber and their texture can be too soft to be satiating.
Finally, consuming processed foods throws the gut microbiota out of balance. As a result, the intestinal microbiota has fewer good bacteria, which are essential to proper body function since they fight pathogens (e.g. parasites and bacteria) and perform essential functions to prevent lifestyle diseases.
Here are some tips for avoiding processed foods:
 | Go with short ingredient lists, meaning no more than 4 or 5 ingredients. |
 | Avoid products whose ingredient list includes items with complicated names (glucose-fructose syrup, hydrolyzed proteins, modified starch, etc.). |
 | Choose products without problematic additives. Of course, you can use Yuka for this! |
 | Eat as many raw, unprocessed products as possible, that you have prepared and cooked yourself. |
- Hu FB, Stampfer MJ, Rimm EB et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999;281:1387-1394.
- Vorster HH, Benade AJ, Barnard HC et al. Egg intake does not change plasma lipoprotein and coagulation profiles. Am J Clin Nutr. 1992;55:400-410.
- Katz DL, Evans MA, Nawaz H et al. Egg consumption and endothelial function: a randomized controlled crossover trial. Int J Cardiol. 2005;99:65-70.
- Howell WH, McNamara DJ et al. Plasma lipid and lipoprotein responses to dietary fat and cholesterol: a meta-analysis. Am J Clin Nutr. 1997;65:1747-1764.
- Krauss RM, Eckel RH, Howard B et al. AHA Dietary Guidelines: revision 2000: A statement for healthcare professionals from the Nutrition Committee of the American Heart Association. Stroke. 2000;31:2751-2766.
- Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. Review.
- Nichols PD, McManus A, Krail K, Sinclair AJ, Miller M. Recent advances in omega-3: Health Benefits, Sources, Products and Bioavailability. Nutrients. 2014;6(9):3727–3733. Published 2014 Sep 16.
- Étude individuelle nationale des consommations alimentaires 3 (INCA 3) – Avis de l’Anses – Rapport d’expertise collective.
- Delgado GE, Krämer BK, Lorkowski S, März W, von Schacky C, Kleber ME. Individual omega-9 monounsaturated fatty acids and mortality-The Ludwigshafen Risk and Cardiovascular Health Study. J Clin Lipidol. 2017 Jan – Feb;11(1):126-135.e5
- Flood-Obbagy, J. E.; Rolls, B. J. The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal. Appetite 2009, 52 (2), 416–422.
- Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T. Fadnes, NaNa Keum, Teresa Norat, Darren C. Greenwood, Elio Riboli, Lars J. Vatten, Serena Tonstad. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 2017; DOI: 10.1093/ije/dyw319
- Tavoularis G., Hébel P., «Fruits et légumes : les Français suivent de moins en moins la recommandation», in: Consommations et modes de vies, CREDOC, n°292, ISSN 0295-9976, Juillet 2017
- Etude NutriNet-Sante : https://info.etude-nutrinet-sante.fr/protectednew/pdf/DOSSIER_PRESSE_Nutrinet-Sante_22_11_12.pdf
- Feder D, Fonseca FLA. Chapter 2 – The Mechanism of Fiber Effects on Insulin Resistance. In: Samaan RA, ed. Dietary Fiber for the Prevention of Cardiovascular Disease. Academic Press; 2017:23-33.
- Patel S. Anti-Obesity and Anti-Diabetes Foods: High Fibre Diets. In: Melton L, Shahidi F, Varelis P, eds. Encyclopedia of Food Chemistry. Oxford: Academic Press; 2019:248-252.
- De Vadder F, Kovatcheva-Datchary P, Goncalves D, Vinera J, Zitoun C, Duchampt A, Bäckhed F, Mithieux G. Microbiota-generated metabolites promote metabolic benefits via gut-brain neural circuits. Cell. 2014 Jan 16;156(1-2):84-96.
- Threapleton DE, Greenwood DC, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, Cade JE, Gale CP, Burley VJ. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013 Dec 19;347:f6879.
- Imai S, Fukui M, Kajiyama S. Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes. J Clin Biochem Nutr. 2014 Jan;54(1):7-11.
- BROWNLEE, Iain A., CHATER, Peter I., PEARSON, Jeff P., et al. Dietary fibre and weight loss: Where are we now?. Food Hydrocolloids, 2017, vol. 68, p. 186-191.
- Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ.
- Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8.
- Kim Y, Je Y. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Arch Cardiovasc Dis. 2016 Jan;109(1):39-54.
- Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Saturated fat, carbohydrate, and cardiovascular disease. The American journal of clinical nutrition, 91(3), 502-509.
- DiNicolantonio JJ, Lucan SC, O’Keefe JH. The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease. Prog Cardiovasc Dis. 2016 Mar-Apr;58(5):464-72. doi: 10.1016/j.pcad.2015.11.006. Epub 2015 Nov 14. Review.
- Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated Fatty acids. J Nutr Metab. 2012;2012:539426.
- Innes JK, Calder PC. Omega-6 fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2018 May;132:41-48. doi: 10.1016/j.plefa.2018.03.004. Epub 2018 Mar 22. Review.
- Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. Review. PubMed PMID: 12442909.
- Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128. Published 2016 Mar 2.
- DiNicolantonio JJ, O’Keefe JH. Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart. 2018;5(2):e000946. Published 2018 Nov 26.
- de Lorgeril M, Salen P. New insights into the health effects of dietary saturated and omega-6 and omega-3 polyunsaturated fatty acids. BMC Med. 2012;10:50. Published 2012 May 21.
- Bernard, Carole & Vanduffel, Steven & Ye, Jiang, 2019. « Optimal strategies under Omega ratio, » European Journal of Operational Research, Elsevier, vol. 275(2), pages 755-767.
- Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach – A review. J Food Sci Technol. 2011;48(5):534–541.
- Iqbal MP. Trans fatty acids – A risk factor for cardiovascular disease. Pak J Med Sci. 2014;30(1):194–197.
- Mozaffarian D, Aro A, Willett WC. Health effects of trans-fatty acids: experimental and observational evidence. Eur J Clin Nutr. 2009 May;63 Suppl 2:S5-21.
- Shah B, Thadani U. Trans fatty acids linked to myocardial infarction and stroke: What is the evidence? Trends Cardiovasc Med. 2019 Jul;29(5):306-310. doi: 10.1016/j.tcm.2018.09.011. Epub 2018 Sep 19. Review. PubMed PMID: 31130187.
- Okubo H, Murakami K, Masayasu S, Sasaki S. The Relationship of Eating Rate and Degree of Chewing to Body Weight Status among Preschool Children in Japan: A Nationwide Cross-Sectional Study. Nutrients. 2018;11(1):64. Published 2018 Dec 29.
- Zhu Y, Hollis JH. Relationship between chewing behavior and body weight status in fully dentate healthy adults. Int J Food Sci Nutr. 2015 Mar;66(2):135-9.
- Ashiga H, Takei E, Magara J, et al. Effect of attention on chewing and swallowing behaviors in healthy humans. Sci Rep. 2019;9(1):6013. Published 2019 Apr 12.
- N’gom PI, Woda A. Influence of impaired mastication on nutrition. J Prosthet Dent. 2002;87(6):667-673.
- Mann T, Heuberger R, Wong H. The association between chewing and swallowing difficulties and nutritional status in older adults. Aust Dent J. 2013;58(2):200-206.
- Furuta M, Yamashita Y. Oral Health and Swallowing Problems. Curr Phys Med Rehabil Rep. 2013;1(4):216-222. Published 2013 Sep 15.
- Furuta M, Komiya-Nonaka M, Akifusa S, Shimazaki Y, Adachi M, Kinoshita T, Kikutani T, Yamashita Y. Interrelationship of oral health status, swallowing function, nutritional status, and cognitive ability with activities of daily living in Japanese elderly people receiving home care services due to physical disabilities. Community Dent Oral Epidemiol. 2013 Apr;41(2):173-81.
- Miquel-Kergoat S, Azais-Braesco V, Burton-Freeman B, Hetherington MM. Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiol Behav. 2015 Nov 1;151:88-96.
- Crinnion WJ. Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Altern Med Rev. 2010 Apr;15(1):4-12. Review.
- Barański M, Srednicka-Tober D, Volakakis N, Seal C, Sanderson R, Stewart GB, Benbrook C, Biavati B, Markellou E, Giotis C, Gromadzka-Ostrowska J, Rembiałkowska E, Skwarło-Sońta K, Tahvonen R, Janovská D, Niggli U, Nicot P, Leifert C. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. 2014 Sep 14;112(5):794-811.
- https://presse.inserm.fr/moins-de-cancers-chez-les-consommateurs-daliments-bio/32820/
- Morillo Sarto H, Barcelo-Soler A, Herrera-Mercadal P, et al. Efficacy of a mindful-eating programme to reduce emotional eating in patients suffering from overweight or obesity in primary care settings: a cluster-randomised trial protocol. BMJ Open. 2019;9(11):e031327. Published 2019 Nov 21.
- Mantzios M. Editorial: Mindfulness and Eating Behavior. Front Psychol. 2018;9:1986. Published 2018 Oct 12.
- O’Reilly GA, Cook L, Spruijt-Metz D, Black DS. Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obes Rev. 2014;15(6):453-461.
- Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017;30(2):272-283.
- Godfrey KM, Gallo LC, Afari N. Mindfulness-based interventions for binge eating: a systematic review and meta-analysis. J Behav Med. 2015;38(2):348-362.
- Friedman M. Analysis, Nutrition, and Health Benefits of Tryptophan. Int J Tryptophan Res. 2018;11:1178646918802282. Published 2018 Sep 26.
- Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016;8(1):56. Published 2016 Jan 20.
- Troynikov O, Watson CG, Nawaz N. Sleep environments and sleep physiology: A review. J Therm Biol. 2018 Dec;78:192-203.
- Tavoularis G., Hébel P., «Fruits et légumes : les Français suivent de moins en moins la recommandation», in: Consommations et modes de vies, CREDOC, n°292, ISSN 0295-9976, Juillet 2017
- Aune et al, Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ 2011.
- Ötles et Ozgoz. 2014. « Health effects of dietary fiber ». Acta Sci Pol, Tech Aliment 191-202.
- Y. Zhu, W. Ling, H. Guo, F. Song, Q. Ye, T. Zou, D. Li, Y. Zhang, G. Li, Y. Xiao, F. Liu, Z. Li, Z. Shi, Y. Yang. Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: A randomized controlled trial. Nutrition, Metabolism and Cardiovascular Diseases, Available online 17 August 2012, ISSN 0939-4753, 10.1016/j.numecd.2012.06.005.
- Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. 2017;27(2):333-342. Published 2017 Dec 12.
- Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009;74(3):H97-H103.
- Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009;10(8):580-588.
- Bastías JM, Balladares P, Acuña S, Quevedo R, Muñoz O. Determining the effect of different cooking methods on the nutritional composition of salmon (Salmo salar) and chilean jack mackerel (Trachurus murphyi) fillets. PLoS One. 2017;12(7):e0180993. Published 2017 Jul 7.
- Andlauer W, Stumpf C, Hubert M, Rings A, Fürst P. Influence of cooking process on phenolic marker compounds of vegetables. Int J Vitam Nutr Res. 2003;73(2):152-159.
- Ferracane R, Pellegrini N, Visconti A, et al. Effects of different cooking methods on antioxidant profile, antioxidant capacity, and physical characteristics of artichoke. J Agric Food Chem. 2008;56(18):8601-8608.
- Carcinogens in Tobacco Smoke: Benzo[a] pyrene from Canadian Cigarettes and Cigarette Tobacco, M.J.Kaisennan, W. S.Rickert, American Journal of Public Health, 1992
- Analysis of 200 food items for benzo[a] pyrene and estimation of its intake in an epidemiologic study, N.Kazerounia et al, Food and Chemical Toxicology 39, 2000
- EFSA – https://www.efsa.europa.eu/fr/efsajournal/pub/4104
- INFOSAN – https://www.who.int/foodsafety/fs_management/No_02_Acrylamide_Mar05_fr_rev1.pdf
- Anses – L’acrylamide dans les aliments : https://www.anses.fr/fr/content/l%E2%80%99acrylamide-dans-les-aliments
- Parada H Jr, Steck SE, Bradshaw PT, et al. Grilled, Barbecued, and Smoked Meat Intake and Survival Following Breast Cancer. J Natl Cancer Inst. 2017;109(6):djw299. Published 2017 Jan 5.
- Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911-16.e12.
- Tamanna N, Mahmood N. Food Processing and Maillard Reaction Products: Effect on Human Health and Nutrition. Int J Food Sci. 2015;2015:526762.
- Trevisan AJ, de Almeida Lima D, Sampaio GR, Soares RA, Markowicz Bastos DH. Influence of home cooking conditions on Maillard reaction products in beef. Food Chem.
- Virk-Baker MK, Nagy TR, Barnes S, Groopman J. Dietary acrylamide and human cancer: a systematic review of literature. Nutr Cancer. 2014;66(5):774-790.
- Brownlee M. Advanced protein glycosylation in diabetes and aging. Annu Rev Med. 1995;46:223-234.
- Anne Moorhead, S.; Welch, R. W.; Barbara, M.; Livingstone, E.; McCourt, M.; Burns, A. A.; Dunne, A. The Effects of the Fibre Content and Physical Structure of Carrots on Satiety and Subsequent Intakes When Eaten as Part of a Mixed Meal. Br. J. Nutr. 2006, 96 (3), 587–595.
- Haber, G. B.; Heaton, K. W.; Murphy, D.; Burroughs, L. F. Depletion and Disruption of Dietary Fibre. Effects on Satiety, Plasma-Glucose, and Serum-Insulin. Lancet 1977, 2 (8040), 679–682.
- Flood-Obbagy, J. E.; Rolls, B. J. The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal. Appetite 2009, 52 (2), 416–422.
- Gustafsson, K.; Asp, N. G.; Hagander, B.; Nyman, M.; Schweizer, T. Influence of Processing and Cooking of Carrots in Mixed Meals on Satiety, Glucose and Hormonal Response. Int J Food Sci Nutr 1995, 46 (1), 3–12.
- Lioger, D.; Fardet, A.; Foassert, P.; Davicco, M.-J.; Mardon, J.; Gaillard-Martinie, B.; Remesy, C. Influence of Sourdough Prefermentation, of Steam Cooking Suppression and of Decreased Sucrose Content during Wheat Flakes Processing on the Plasma Glucose and Insulin Responses and Satiety of Healthy Subjects. J Am Coll Nutr 2009, 28 (1), 30–36.
- Burton, P.; Lightowler, H. J. Influence of Bread Volume on Glycaemic Response and Satiety. Br. J. Nutr. 2006, 96 (5), 877–882.
- Bligh, H. F. J.; Godsland, I. F.; Frost, G.; Hunter, K. J.; Murray, P.; MacAulay, K.; Hyliands, D.; Talbot, D. C. S.; Casey, J.; Mulder, T. P. J.; et al. Plant-Rich Mixed Meals Based on Palaeolithic Diet Principles Have a Dramatic Impact on Incretin, Peptide YY and Satiety Response, but Show Little Effect on Glucose and Insulin Homeostasis: An Acute-Effects Randomised Study. Br. J. Nutr. 2015, 113 (4), 574–584.
- Bleiweiss-Sande, R.; Chui, K.; Evans, E. W.; Goldberg, J.; Amin, S.; Sacheck, J. Robustness of Food Processing Classification Systems. Nutrients 2019, 11 (6).
- Fardet, A.; Rock, E. Perspective: Reductionist Nutrition Research Has Meaning Only within the Framework of Holistic and Ethical Thinking. Adv Nutr 2018, 9 (6), 655–670.
- Louzada, M. L. da C.; Ricardo, C. Z.; Steele, E. M.; Levy, R. B.; Cannon, G.; Monteiro, C. A. The Share of Ultra-Processed Foods Determines the Overall Nutritional Quality of Diets in Brazil. Public Health Nutr 2018, 21 (1), 94–102.
- Moubarac JC, Batal M, Louzada ML, Martinez Steele E, Monteiro CA. Consumption of ultra-processed foods predicts diet quality in Canada. Appetite. 2017;108:512-520.
- Rauber, F.; Louzada, M. L. da C.; Steele, E. M.; Millett, C.; Monteiro, C. A.; Levy, R. B. Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (2008–2014). Nutrients 2018, 10 (5).
- Machado, P. P.; Steele, E. M.; Levy, R. B.; Sui, Z.; Rangan, A.; Woods, J.; Gill, T.; Scrinis, G.; Monteiro, C. A. Ultra-Processed Foods and Recommended Intake Levels of Nutrients Linked to Non-Communicable Diseases in Australia: Evidence from a Nationally Representative Cross-Sectional Study. BMJ Open 2019, 9 (8), e029544.
- Martínez Steele E, Popkin BM, Swinburn B, Monteiro CA. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Popul Health Metr. 2017;15(1):6. Published 2017 Feb 14.
- Fardet, A. Characterization of the Degree of Food Processing in Relation With Its Health Potential and Effects. Adv. Food Nutr. Res. 2018, 85, 79–129.
- Costa, C. S.; Del-Ponte, B.; Assunção, M. C. F.; Santos, I. S. Consumption of Ultra-Processed Foods and Body Fat during Childhood and Adolescence: A Systematic Review. Public Health Nutr 2018, 21 (1), 148–159.
- Srour B, Fezeu LK, Kesse-Guyot E, et al. Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ. 2019;365:l1451. Published 2019 May 29.
- Costa, C. S.; Del-Ponte, B.; Assunção, M. C. F.; Santos, I. S. Consumption of Ultra-Processed Foods and Body Fat during Childhood and Adolescence: A Systematic Review. Public Health Nutr 2018, 21 (1), 148–159.
- Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake [published correction appears in Cell Metab. 2019 Jul 2;30(1):226]. Cell Metab. 2019;30(1):67-77.e3.
- Vandevijvere, S.; Jaacks, L. M.; Monteiro, C. A.; Moubarac, J.-C.; Girling-Butcher, M.; Lee, A. C.; Pan, A.; Bentham, J.; Swinburn, B. Global Trends in Ultraprocessed Food and Drink Product Sales and Their Association with Adult Body Mass Index Trajectories. Obes Rev 2019, 20 Suppl 2, 10–19.
- Nardocci, M.; Leclerc, B.-S.; Louzada, M.-L.; Monteiro, C. A.; Batal, M.; Moubarac, J.-C. Consumption of Ultra-Processed Foods and Obesity in Canada. Can J Public Health 2019, 110 (1), 4–14
- Chambers, Lucy. (2016). Food texture and the satiety cascade. Nutrition Bulletin. 41. 277-282. 10.1111/nbu.12221.
- Tremblay, A.; Bellisle, F. Nutrients, Satiety, and Control of Energy Intake. Appl Physiol Nutr Metab 2015, 40 (10), 971–979.
- Fardet, A. Minimally Processed Foods Are More Satiating and Less Hyperglycemic than Ultra-Processed Foods: A Preliminary Study with 98 Ready-to-Eat Foods. Food Funct 2016, 7 (5), 2338–2346.
- Fiolet, T.; Srour, B.; Sellem, L.; Kesse-Guyot, E.; Allès, B.; Méjean, C.; Deschasaux, M.; Fassier, P.; Latino-Martel, P.; Beslay, M.; et al. Consumption of Ultra-Processed Foods and Cancer Risk: Results from NutriNet-Santé Prospective Cohort. BMJ 2018, 360.
- Zinöcker, M. K.; Lindseth, I. A. The Western Diet–Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients 2018, 10 (3).
Co-Author
Anthony Berthou
Registered nutritionist, specialist in systemic food issues, teacher to healthcare professionals.
Cereals and peanut butter have been a big surprise in poor nutrition. Many thanks for the tips.
I am most grateful to y friend who recommended Yuka. I ran around my food cupboards like a mad thing the minute I downloaded it. Much to my surprise, there was only one item that failed the test. It was a lonely container of pot noodles. The Japanese one was good, but the Batchelors one was bad. It was only in there in case another friend of mine wanted it.
You don’t mention tomatoes here. My understanding is that they are beneficial, particularly to diabetes 2 people like me. Are good quality tinned tomatoes ok, almost as good as fresh?
Your app is brilliant for identifying problem foods, maybe you can modify it for us diabetics?
There are a lot of us!
I am surprised that Salmon is something to eat only once a week. Usually when I buy it I have it for a few days. I have never heard before that it is affected by pollutants like Tuna is. Are the equally bad??
I think wild salmon is OK. It’s the poor salmon and tuna that are kept in fish farms that are bad
We buy fresh wild caught Canadian salmon.
Thank you for providing all this useful and healthy information.
Making changes and food swaps certainly help. There is no harm in drinking a little orange/cranberry juice to absorb the vitamins from your meats. Everything in moderation. My addition of salt is zero. Water intake of more than two litres a day helps your skin and internally.
Great app but a lot of this info is plain wrong. Apart from berries most fruits have too much sugar, raising your blood glucose and insulin. Saturated fats in meat, butter and cheese and now known as THE best food you can eat. They even recommend a day of eating just butter. Avoid ALL seed oils. Stick to EV Olive and coconut. A lot of the plants and nuts mentioned contain lectins and other anti-nutrients these should be avoided when possible. A keto (low to zero carb) is very healthy as your body uses ketones for fuel instead of glucose which repairs cell mitochondria preventing many of the big diseases including cancer and Alzeimer’s. So avoid starch, eat just meat and low carb veg, no grains or beans etc.
Include your valid sources please. Also your qualification to disagree with other qualified professionals.
Thank you so much for all your valuable information as it really does help me make better food choices.🤗🥰
Does anyone from Yuka respond to the questions?
ethiopia i need nice yuka i need more branch in ethiopia
The scanner is really helpful as my OH has kidney problems and this helps to eliminate hidden potassium and phosphate.
I was wondering what scientific research papers you used for suggesting eating a plant based dinner?
All their sources are listed below in a drop down menu.
Wow, this is great. Thank you
I have recently been introduced to Yuka! Very interesting Only 4 out of the 19 items in my house that I scanned were ‘bad’. My husband and I have been on the right track for many years and it has paid of with continuous good health..we are in our 80’s!! with no ailments! We eat as fresh as possible and we both grew up no eating red meat and totally avoided cow’s milk and eat no processed foods. I enjoy reading the articles and appreciate all you young folks are doing!
Thank you BFH
Thank you❤️. Love this information.
Great article-
How about a version that uses metric instead of imperial eg. oz and pounds. For us here in Aus!
You don’t mention coconut oil
Which is the safest to cook with and has great benefits in its pure form
I’ve scanned my jar of coconut oil and they say it’s poor. I’m not sure about this company and where they get their info from.
Excellent article… good reminder of healthy habits!
Most informative . Thank you. 😀
Your recommendation of canola oil is wrong. It is a highly processed oil, full of linoleic acid. Almost all seed oils are, and need to be eliminated from the diet. Polyunsaturated fatty acids are unhealthy.
Agreed, just stick to butter
Fantastic diet with good nutritions and minerals
Great App but terrible nutrition advice. First you say eggs and ham are good for breakfast then you say saturated fat is bad. No it’s not. Hong Kong has the highest per capita consumption of red meat and the longest average lifespan so that is highly implausible. Also it is well known our ancestors were incredible large game hunters and we survived Ice ages by eating a ton of animal meat and fat. Literally look up the nutrient content of beef and beef liver. It’s insane the nutrient profile compared to practically anything else. Feel free to eat your fruits and veggies but do not demonize something that is the bedrock of nutrition.
Also your advice on salt is super misguided that science is totally bunk. Look up the scientific American article on ending the war on salt. That being said try to get a high quality microplastic free sea salt.
It’s not the same as years ago though, there is so much fertiliser used nowadays that the meat isn’t healthy. I gave up eating meat and chicken after having breast cancer, I know stick to a fruit and veg diet and miso soup which has been known to kill tumours in rats.
Your article was very informative! My doctor wants me on a mediterreanean diet to lower my cholesterol. So far I have been not thinking about carbs so much . I am not losing the 10lbs of weight i thought would be easy to lose while being on this diet. Do you have recipes on this app for me to use?
Love this app. I have definitely changed some of my food I buy with the ones that are recommended, more healthy & far better for digestion. I do have porridge for breakfast & do yoga & go to the gym 5 days a week so trying to keep fit & healthy.
I don’t do breakfast but I do brunch. Veggies are in my two meals a day. My problem is the snacking. I have slowed it down. But need to stop completely. But I do love the app and appreciate it. It’s helps so much. Thanks 😊
Wonderful App, thanks for developing it. I have told my friends & family members. Every body got their own opinion about this App, but I love this App, so once again thanks 😊
I disagree with eating breakfast. As soon as I eat, even a protein filled breakfast, I become sluggish and drowsy. My energizer is to workout. The old adage of three meals a day is outdated. If I were to eat that much food I’d be so sluggish. A meal and a snack does it for me. At 67 I’ve never been fitter with more muscular strength and the appropriate body fat for my height.
Love the App for checking out products at supermarkets to find the best options.
The article for healthy eating is also great and really helpful. Thank you for all your hard work.
Love your app so, so much! Also this article is soooo informative!!!
Great article. Very informative . Learning very much from Yuka. Keep informative articles coming
Thanks for info super cool
I love this app and the article on healthy eating posted today was so helpful. I like the connection between healthy eating and the environment, less processing and more natural. I only thought I was eating healthier!
Great app,check the food out at the supermarket.Thank you!
Great information! Thank you!
Very interesting and informative!! I love this app! Thank you very much!!
Good read, I’ve totally been scanning everything in my house, I love the Yuka app and it’s making me much more aware of the things going in me and my families bodies. I’m trying to make the changes. Starting small.
Very helpful, glad I read this. I will incorporate and diet and lifestyle. Thanks!
Very interesting. Nice to get confirmation that what I’m eating is worth the results. My biggest problem is eating raw veggies. Just not a fan. Love the Yuka app. Takes me an hour extra to go shopping, but it’s fun and sooo beneficial. Is there a way to organize my favorite’s list?
You don’t need to eat raw veggies. We have been using fire for a long time. Too much raw fiber is actually taxing on the digestive system.
Mastication is your stomachs friend. Chew chew chew
your ten tips for healthy living was very interesting – although I use many of your tips
I learned much more from your ten tips. I will definitely work or all your healthy tips.
Hi! Was wondering why Yuka doesn’t rate high protein shakes by fairlife?
Enjoying the Yuka app as a new user. Finding it helpful and interesting. Heard about it on Joe Rogan podcast. Eating right involves a lot of common sense but Yuka takes it a lot further while making it fun.
Trying to eat healthier 😊 and your helping,thank you
Thank you so much for the infor., I’m 83 yrs., of age have tried my best to follow good health, kind of difficult sometimes I love pasta.
I do walk 3 times a wk., I thank my son who turned me on to your sight.
Margo Moody
A lot of these tips work well with a Keto diet
Really interesting reading, such a lot to take in, but I really enjoy learning more about health.
I’ve been hearing many “bad” things about breads ( carbs), including many of your ratings. But here, you recommend them for dinner. I’m confused.
there are many multi grain seeded breads that have lower calories and carbs….even just starting with a thinner sliced bread is a beginning. Aldi’s has a great selection and then there is the new company ROYO with low calorie low carb bagels and bread.
Detailed and Informative and with down to earth explanations and suggestions. Thank you 💟
I love the information provided by your application, however I wish it would also take into consideration the carnivore diet and not vilify salt, animal fat with a RED DOT calling it hazardous or bad etc. These are proven basic elements to be ultimately necessary to be healthy and fit. Your app should work around making these GREEN DOT and make processed and ultra processed foods (like crackers) RED DOT. I’ve seen a lot of products listed as GOOD although they are made in an industrial plant. Remember, the longer the shelf life, the shorter your life!
Yeah apparently the science data is based on this stupid French government thing that the researchers themselves said to be wary in using it as nutritional advice. Ironic because France uses a ton of butter and sat fat foods and is healthy hence the French paradox. Though there is no actual paradox
I think it has a lot of information and hopefully I can follow it so I can lose weight and get healthy so I don’t have to take blood pressure and cholesterol tablets anymore. I am 68 and want to be healthy and happy.
IF you want to lose weight, you should look into the “carnivore” way of life. Thousands of people have lost a lot of weight from eating savoury meats and natural animals fats. The benefits go far beyond weight loss but have also been proven to curb many physical and mental ailments. Ressources are YouTube channels Dr. Anthony Chaffee, Dr. Ken Berry, Dr. Shawn Baker (creator). Plenty of informative and transformative information.
Also look into nina teicholz if you want to understand the science and politics behind why saturated fat and red meat were demonized despite it being the healthiest foods around
Also follow Dr. mercola. Great health info, in addition to fact checked resources.
Thank you. Will do. I already go most of this just by listening to what the Lord tells me to eat. But I will cook slower, eat more raw fruit & cut back on almonds. I also didn’t know about tuna & salmon. Don’t eat much of it though.
I love grapefruit juice. I drink it with my eggs in the morning. Thnx.
Thankyou this is very helpful, I’ve struggled with how to eat & what to eat when…. this us very insightful, thankyou
Have used app couple of times now but as a diabetic still have to select items which suit me, but saying that keep up the good work
Love this Yuka. I lost 116# in the last 3yr. It is fun to get quick answers, and find out facts about favorite products, & foods. I eat Farm to table with berries (strawberry, Blueberry, Rasberry, Blackberry, Prunes/Raisins, Oats (old fashioned in water at room temp with Amber Grade A Pure Maple Syrup & Cinnamon (quality ceylon, or fine powdered). Olive oil & Cocunut Oil 1 tbsp ea with a full 8oz water at rising, and most days at evening after meals. Pure Beef; Filet Mignon, T-Bone, or Ribeye, Sardines in water, Albecore Tuna in water, Plantars Mixed Nuts, & Chocolate. Also supplements; Protien powder isolate, SuperGreens, Collegen Peptides, and other stuff too. The weight is stable 3yr now at 175, down from 285 (high max). Workout 5x wk, walking, Aikido, light dumbells, Yoga style stretching, tumbling, Study philosophy of Stoics, Eastern Mystics, and the Bible. Think posative and use affirmations especially self talk and mindfulness. Live in this Moment, taking the next breath is all We ever really have in this Life. Life is short, Kiss the ones You Love & tell them You do, have Fun.
Love your comment! Clean eating and stay positive! Works for me.
Be mindful of additives in that nut brand also I would eat sardines or salmon instead of tuna. Too much mercury. Also canned chicken has a very similar texture. Good luck!
Your comment about healthy fats include canola oil and linseed oil which are seed oils and are not healthy!!
Agree with Bernard…..this surprised me since I only use Avocado oil and Extra Virgin Olive Oil
Great article, I believe I am insulin resistant and am trying to start the Mediterranean diet. This definitely makes sense to eat food in their simplest form, watch out for additives.
Thank you 🙏 Great reminders
Thank you so so much for this article . I am making healthy life style choices. This took the guest work out and made things very easy and informative. Continue to send great information.
Great article. Thank you.
Great article ! Very well written and informative. I like to think I know a “decent” amount about nutrition and I’ve still learnt a few things from your article. Thankyou. 🙂
I am currently teaching nutrition to middle school. It would be incredible to have a curriculum aligned with your message! Thoughts on working with teachers to develop a curriculum? Then, it could be posted on Teacherspayteachers for free so more teachers and their students can access this life-changing information.
Thank you for helping me learn to live a healthier life and be the best version of myself. I am a newbie to Yuka and it was introduced to me recently from my boyfriend. (I think he must love me ❤️)
This is a very thorough article! Thank you. Is there a way to print the article as reminders to healthy decisions? Would be nice to have a print option.
Thanks 🙏
Wow!! What a great article!… Precisely when I’m in my 70’s and looking for a better/nutritive diet
Nice article 👍 I need a good wife to keep me on track (just kidding) I like the choices mentioned and I am willing to try the suggestions..
Thank you much 🙏 I am enjoying my Yuka App. Coyle USA Seattle
Good food
This article was easy to understand and informative, thank you.
How do I use Yuka app?
To find best food
I found your app through a relative & I’m so in love with it! I’ve told everyone I know about it & posted it on my FB page! More people need to know about you…my husband & I tell everyone we know how great it is! Thanks for creating this! Perhaps if consumers b/c more aware of what is in the food we buy, the stores will carry more healthy selections for us!
I need help with prediabetes and carb counts.
My nephew told me about Yuka, and now I am using the app. It is helping me with my way of doing my shopping. Thanks.
The information is simple and straight-forward. This app has made a huge difference in how I shop and eat. Thank you!
Thank You
Not eating salmon more than once a week seems like an odd suggestion. Shouldn’t we not eat any tuna/salmon if they contain pollutants? So eating all other types of fish is fine?
Thank you so much for all the information! Great job!
I have a question… I have recently learned that certain foods don’t pair well with other foods, like when it comes to grains, vegetables, fruits, carbs and proteins and fats. Like I was informed by a guru to always eat protein separate and first. I am just wondering if you know anything about pairing foods and how and when they should be eaten. Even time of day can be super important for health.
Thank you
Carol Ann
Great App
Thank you for breaking this all down for us.
Loved this article it was simple and easy to understand. Thank you
Great information presented in an easy to understand format with visuals emphasizing the good items. Thank you! Many takeaways.
Only one comment related to the impact on the environment, may be worth mentioning that almond trees require a lot of water and there may be better alternatives to almond milk.
This was a great article. Additionally, the YUKA app was exactly what I needed. I knew I needed to make changes but felt incredibly overwhelmed trying to find the truth in product ingredients. I can’t thank you enough for the unbiased information you provide. I have recommended this app to nearly everyone I love and care about – THANK YOU!
I wish I had known this years ago. Going to put it to good use though, as well as recommend Yuka to everyone I know! Keep up the good work
Yuka is a great insight into what harmful rubbish is being put into our food I try to cook fresh the best I can so I know what I am eating, if I cannot pronounce an ingredient I won’t buy it.
Very insightful! Great article.
This is fantastic information; thank you!
Really enjoyed your article.
Very informative article. I am new to your app and really like it. It is eye-opening to use it at the grocery store, even with ‘health food’ items – which are often low scoring! Is there any way to actually add Glycemic Index onto the list of properties scored? Seems like that could be a very useful update (if possible?)
Thanks!
Good articles and very informative.
Excellent article!
Loving the App! Change so many products I usually buy!
Excellent article with clear information concerning what to eat to have a healthy diet.
This is a good guide similar to my pre diabetes classes
Can I ask where your classes are? I had gestational diabetes with my pregnancies, and now later in life I’ve just been diagnosed as pre-diabetic. I would love to go to a class to learn more about how to manage it. Thanks!
Excellent article! To clarify: What is the environmental impact of avocados (hence the recommendation to eat only occasionally)? Thank you.
that’s what I was wondering too!
https://greenly.earth/en-us/blog/ecology-news/what-is-the-avocados-environmental-impact#:~:text=In%20short%2C%20avocado%20tree%20planting,it%20takes%20to%20produce%20them.
Have shared this app with many friends. One of the best shocking apps around. Very much an eye opener!
Great article! Key nuts & bolts of proper nutrition.
Love your interesting tips on healthy foods. 10 keys all so important
Je viens de lire les 10 thèmes exposés par Youka et c’était très intéressant. Merci !
Merci 🙏