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. |
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- 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
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Co-Author
Anthony Berthou
Registered nutritionist, specialist in systemic food issues, teacher to healthcare professionals.
I was aware of all this except for #8 (focus on eating serotonin rather than dopamine foods). I learned something new. Perhaps this is the answer to my insomnia. Thank you so much for all the helpful tips.
Lastly, this is very much in line with the most recent food pyramid except your article provides a lot more detailed information. Thanks again!
Thank you for all the tips. So important!
You are my Hero!
Excellent advice , people’s busy lives dictate sometimes their eating habits , but getting this advice out there is so important
Great advice for all
You suggested eating avocados only occasionally due to the environmental impact. Can you tell me more about this environmental impact and what is involved?
Thanks for the essential reminders re all around good health. #9 in the list – cooking at low temperatures – this I hadn’t heard and need to look at further, especially since many recipes include browning meat before putting in a slow cooker.
I have read all your information. Thank you . This app does improve my shopping list and not wasting my budget. All the cosmetic I purchase were alarming my health. I dont know if those lipstick did effects my tyroid. Because the sympton did mentioned will caused. Now I am in severe pain that I have to do biopsy. I have been using this lipstick for quite sometime.
I love my Yuka app. Have been trying to loose weight and the app has helped me in making wiser choices especially when shopping. I was not aware of the content of some of the previous products I had been purchasing. I am down 10 lbs. Thank you!
I learned a lot from this article. keep them coming.
This is a really helpful article! Thank you so much!
Thank you for all you do!
These are great reminders for me – most of it i already follow when i remember or have time (slow cooking, chewing more, eat savory breakfast). I’ll make these higher priorities going forward.
I truly appreciate your app and your articles <3
Very informative article. Thank you.
I very much appreciate your information, app, and work. And pleased you are expanding. Valid and reliable information is so sorely needed in these chaotic times. Your work is valuable.
Thanks for the option for low-temperature cooking.
Great article with lots of usefull information.
I was surprised olive oil was not listed as a healthy fat. Most things I have read do not recommend canola oil. I would love your feedback.
The article said: “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.”
Living with Herpes simplex was depression for me even with my doctor’s advice and medication. My name is Vicky Moore I live in Chicago, Illinois and this is my story. I browsed the Internet in search of remedies or something but unfortunately nothing new, all still had the same results. Sadly I almost quit on myself, it was around 7:30 in the morning when my therapist called me over to her house, at first I was skeptical, but I went anyways on getting there she was smiling and said there’s living proof now, she showed me a lady who also suffered from herpes simplex 3years back and now she is cured by a doctor who also studied natural herbs. I was amazed and lost for words I even doubted but showed me a doctor’s report test. So I contacted the doctor and weeks later, I was cured. So I would love to use this medium to say a big thank you to my therapist and Dr. Chalopa. This story is shared to others like me out there. However, he also treats other illnesses.
Email (drchalopa@ gmail. com)
I had Yuka app on my phone and really loved it. One day it quite working just going around and around and not giving me an answer. So I removed it and then wanted to reinstall the app on my phone and my phone says not available. What do you think is the problem?
Wonderful information, thank you 😊
This was a very good article learning new things
I few things that I read was shocking about chewing food what it can do
I’m considering becoming a member in the future
I found this article very informative, I’m very pleased that I kind of apply these rules to my life already, but it’s always good to have further verification.
Thank you for a great article.
great information which I will use!
Excellent information!
Good one. I was off the track during Christmas time but now I back to my good habits.
Thank you for your healthy food articles!!!! I am that teacher😩. So lunch feels like 2 minutes when you have 23 first graders. I will eat a healthier lunch from now on.
GREAT tips and things to remember! Much of this was also reviewed during a nutritional diabetes class that my husband and I sat in on.
Great article and thank you! Not only is it informative, a reminder of how to eat and what to eat, it is also a public service in the best way possible.
Excellent article. It’s perfect to remind me of my bad eating habits and get back on track with good eating habits again.
I agree!
Enjoyed your article and reinforced information that I feel is important. Thank you.
Excellent! This well-written article is packed with accurate and helpful information. I didn’t know that eating vegetarian evening meals helps you sleep better. I plan to give it a try!
This is the BEST app and upgrading is totally worth the extra charge. Using the scanner to check ingredients has totally changed how I choose both food and body products. I particularly love how you list why the item is bad and also love how you recommend better choices. That is a time savor and I use it frequently. You’re doing an amazing job, thank you! I’ve shared this app many times with friends and family.
I’ve found this really helpful. The 10 steps to eating healthy are clear and easy to follow, and I’ve already learned something practical about breakfast; I usually have one Weetabix and look forward to it, but I’m now switching to eggs instead.
I’ll definitely be taking on board the rest during my next food shop. The advice feels realistic and achievable, and I really love the app. Highly recommended.
Thank you! This is an amazing app. I have made many changes within the last couple of weeks. Many of my hair/body products were rating “bad /poor”, and I immediately put them all in the trash. I spent a great deal of time at the grocery store making better choices. Actually, I’ve started to sleep better. Suppose it’s the veggies. Also, I’ll watch my salmon portions. At some point I’ll gladly become a member. Starting a new budget, presently. I’ve shared the app with many friends. Keep educating us, you are the professionals, and thanks again!!!
I use my Yuka when I grocery shop. I feel I am making healthy choices . If I am not sure of a product , I scan it before I put it in my grocery cart. I have been educated through Yuka to live a healthier life style. I have also shared the app with people in the grocery store when they see me scanning, Thank you Yuka!
What do you mean by saying browning foods during cooking is bad? Sometimes I brown a roast on the stovetop to seal in the juices prior to putting it in the oven. Is this bad nutritionally? Also is crockpot cooking good or not so much? Enjoyed your article immensely!
Absolutely LOVE the app and the information in your emails!!! It has made a difference in what we choose to buy and eat. I have shared it with many friends and relatives. They have all been excited (and astounded) at the results of their food buying habits. Thank you so much!!
Awesome app! My wife and I use it all the time. The only thing I wish it had the capability of doing, is tweaking the settings to our preferred diet. We don’t believe every human body thrives on the same things. We are unique in many ways as individuals. I don’t care what the science says this year. We’ve followed the Weston A. Price Foundation diet for over two decades and we thrive on it. Straight from the farm as intended. Unprocessed saturated fats and salts are promoted. Raw dairy and veggies. If you’ve never had raw milk you don’t know what you’re missing. It’s one of the most nutrient dense foods you can consume along with raw butter, cheese and yogurt. The pasteurization process kills all of the micro organisms in dairy. It’s the processed dairy that is bad for you. And plenty of eggs from our own free range chickens. Works for us. We’re headed towards 60 and pharmaceutical free.
My family’s food choices have changed drastically since using the YUKA app to shop for our food! I love knowing what we are putting in our bodies! This will make generational changes as well because we’ve shared the app with our children, and they use it to make better selections for our grandchildren! Thank you for doing all of the hard work for us!
LOVE LOVE THE APP gamechanger in the supermarket. thanks for sharing
Thanks 🙏Yuka for Alllll this goooood information help me a lot I’m sooo grateful ♥️🙏
Thank You, thank you
Love this app, can’t imagine food shopping without it
Just received this app from a friend. Amazing what I had that was bad so I’m more mindful now when I shop. Thanks Yuka for this. Helps enormously
This app has been so helpful in finding excellent choices while shopping. I really like that healthier options are shown. Using the app has been eye opening! I have also used the feature that allows me to ask manufacturers to change their products to make them more healthy.
I use the Yuka app in the grocery stores on a regular basis. So many times I have been saved from making a poor product choice. I love that you offer alternatives. What a great app.
Great article! What would be a good soy-based vegan pudding? And don’t forget, in addition to never adding salt to your food, buy foods with no added sugar and reduce sugar consumption. And drink a lot of water every day….. 8 8oz. glasses of water.
The Yuka app is amazing. I love all the information I obtain from using it. The Yuka app has improved my eating habits along with selecting healthy personal care products. Also, I have shared this app with many friends and neighbors which all have responded with a thank you for introducing them to the app. I just finished reading the email on health food choices. My philosophy in life is to alway surround myself around goodness and the Yuka app is a perfect example of goodness. THANK YOU!!!!
Excellent article. Nice to have it in January to get back on the train…. 😁
Thank you.
I love the Yuka app. I follow it in the grocery store all the time a year ago I broke my neck. I have 22 screws in my neck. What is the best thing to relieve the pain in my hands without taking drugs at night when I go to sleep, they hurt the worst.
I am 85 years old. Your app has changed my shopping and eating habits. I look forward top a few more years of healthy living. Thank you.
Yuka has been a game-changer for me at the grocery store. The clear ratings and explanations help me quickly choose healthier products, even when I’m in a rush. I’ve discovered great new brands I wouldn’t have tried otherwise. Thank you for making nutrition easier!
Great info! I love it. Thanks so much!!
Great suggestions!
I’ve been using the app at the grocery stores… very helpful in making good choices instead of poor ones ;))) thx !!
I must say that I am very impressed with your app. Because of this app, I am eating HEALTHIER, and making better choices. I love this app and will continue to share it. I wish I could have scan vitamin. Thank you, for putting this app together it’s a blessing.
very informative. great info!!!!
I’m sending this to RFK Jr and the OZ…. Good stuff!
Thank you!
Thoroughly enjoyed this article and will put it to good use regularly.
Can you recommend a flavorful and nutritious pizza? GF
Great article. Very easy to understand. Wondering why you say avocados have a big environmental impact? I haven’t heard of this. Great app. I always recommend to friends
Ask Google…lots of info on the environmental impact of avocados. I had the same question and and looked it up.
Verybinteresting
I love the Yuka app. It’s been very helpful, I like when it shows me an alternative choice, sometimes I can’t find the alternative option in the store I’m in. It would be more helpful if I knew where to find it or who sells it.
You did mention that we should too slowly I eat so fast sometimes I don’t realize to stop when I’m full if ideas are really helpful thank you
Good stuff! Even though I may only skim a little off the top, it increases my overall awareness of food choices.
Very good advice.
Excellent article on keeping healthy. By following these guidelines and sticking with it will add years to your life. Thank you so much for this article.
Great and useful information. Thanks!
Really enjoy the App. I make better choices and can honestly say I know I am eating healthier thanks to the app. I have shared the app with many friends and relatives. Thanks for all you do.
Jim
Love Yuka. Take you to the store with me every time I shop!
Wonderful article!! Very easy to read and useful, practical information. Thank you so very much!
I really appreciated this article. It validated my eating habits for the past 5 years. I reversed my type II diabetes, lost over 80 lbs and have kept it off!!
I continually learn new things and this article was wonderful. I use the app all the time when grocery shopping. Thank you.
I love this app and I especially love the articles and research you put into all emails. Thanks for watching out for all of us.
Cindy
Great and very useful information! Thank you!
Very good information that should be taught in every school.
I’ve been using Yuka to avoid the additives and it seems to make a difference. Thank you.
Excellent article. I’m throwing out the grape seed oil and back to olive oil. Please give vegetarian dinner options.
What about the Dietary Guidelines for Americans 2025-2030?
In a reversal of the traditional pyramid, meat, eggs, fish, dairy, etc. are at the top and plentiful, while grains are at the bottom and restricted.
One would hope this document is evidence based!
Great information.
I’ll keep this for future references.
Will you ever bring supplements into your line up? I take them on a regular basis, the quality is very important to me.
Thank you
Roni
I pretty much do all that’s in the article but yuck has helped me immensely in choosing the right products at the grocery store I’ve been using the app for about six months and I know I’m eating better quality food than I was before. So thank you for your app and I have shared it with all my friends.
Great tips!! The new one for was the cooking the veggies at lower temperatures… I will keep that in mind!
Thank you for the reminder – great starting off this new year. Love Yuka…it helps me make better decisions when shopping for groceries.
Very informative. There were a few things I had to google because I thought they might be wrong. Soy, coconut oil, salmon, canola oil are a few of these items.
Looking forward to more healthy info.
Also need help losing some lbs. ugh!
Very good article, it’s always good to reinforce good eating habits.
Thank you for your help in choosing more nutritional options in our food. It has been so helpful in my choices!
Thank you 😊.
I would appreciate sample vegetarian dinners as I tend to plan the menu around the meat.
I appreciate all the tips you’ve sent, which are similar to the diet I’m currently following.
Great information and I’m pleased to say my son and I are at 80% of these recommendations and still trying to do better.
Thank you!
Adrien & Chris
Thank you for your insight on eating healthy. I have the apt and I use it when shopping. And I definitely love the recommendations for other foods that are good for you.
“ In view of the environmental impact of avocados, we recommend eating them only occasionally.”
WHAT DOES THIS MEAN?????
Good question.
The environmental impact of avocados includes significant concerns related to water usage, deforestation, carbon footprint, and soil degradation, driven by their rising global demand.
Couldn’t you say that about every item raised on a farm?
Great tips that I think most of us know but it helps to be reminded to follow these guide lines & keep it up every day. Higher prices on food have made it easier to stay away from the processed items as they are nothing but “junk” food. Once you’ve made the switch to eating more fruits & veggies going back to a bag of chips for a snack tastes horrible. Think it’s about changing your taste buds as well. You can get in the groove of eating right, it just takes a little time. I’ve also found that a lot of organic items taste even better & hold up longer. Red peppers are my new “go to”. They are so refreshing to munch on.
I try to eat like this everyday. Good to know I am doing it right. Good article
Great article, thanks. I will eat less meat at night for dinner.
Thank you!
Very good suggestions and very understandable for lay persons. Very doable!!
Thank you. Very informative article.
Thank you!