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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- 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.
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Co-Author
Anthony Berthou
Registered nutritionist, specialist in systemic food issues, teacher to healthcare professionals.
Very good information about diet thanks
In a world that seems to be hell-bent on poisoning us it is refreshing to to find people dedicated to promoting a healthy diet and lifestyle.
I loved reading all the advices. I will follow them religiously. Yhanks
Having worked in the dried food industry for over twenty years,weighing up ingredients for products like soup and sauces where too much sugar & salt is regularly used.Its good to see some great advice on here ,along with your excellent app.A lot of this I already knew but not all thanks for this info.
I love this app, I’ve recently been diagnosed as diabetic I intend to try and reverse my diagnosis with the help of Yuka, I am an avid cook so the information you provided really guides my choices for a healthier lifestyle, I also intend to become a member, thank you
I already did many of these things before I found YUKA. Thanks for confirming I am on the right track. I think a body is like a car. Is you don’t put the best food in, you will suffer the consequences and break down. I know there are no guarantees, but we have to help ourselves, not rely on medical And hospitals when it’s too late. Thanks again, you are doing a great job for people .
I have read this and it is a great guide and worthwhile… thank you
Canola oil is not a good oil. A Dr that I follow says it can be used in cars. It goes through much processing to become usable. I would never use canola or any seed oil. It frustrates me ti see it used in many products sold in health food stores. Bad oil is destroying humans as well as high fructose corn syrup.
Great information taken on board. Thankyou.
I absolutely love this article and the Yuka app! Life changing ❤️ thank you!
Really interesting
Thank you so much for giving me Yuka wish I had it a long time ago it really helps ❤️🙏
Awesome article!! Good information for healthy meals!
Thank you!
Hello, last week we tried this app and cut our shopping bill by half, yet when we tried to scan the grapes barcode it came up unknown, could someone tell me why this was,
Just wondering why the Yuka Food app rates some products as good or highly rated when they contain seed oils like rapeseed or sunflower oil, even though the other ingredients or additives are considered low-risk?
Yeah. This article alone makes me want to quote Yuka. This toxic seed oils promotion makes it pretty dubious. The environmental degradation caused by canola and soy farming is terrifying as well.
Thanks, great app great advice
Great insights and reminders to keep our bodies healthy and happy.
Excellent article!
Love your app!
Merry Christmas and many blessings to all at Yuka!!!❤️
My daughter told me about this App due to my recent diagnosis which is environmental related.
I have the time to spend in supermarkets scanning away and adding products that could be beneficial.
My health has improved significantly since using this app.
My friends are now hooked on it too and constantly send me… “look at this rating” messages 🤣
Loving most of your articles. They are great. I am a fresh food person. I was a little disappointed in this article because you did not cover salt properly. No mention of Celtic Salt and the benefits to be had by switching to a salt that contains 84 important minerals rather than buying crappy table salt which contains 2 minerals. You missed an opportunity there. Also, I think you need to be careful telling people not to eat Avocados because of ‘environmental’ factors??? I took offense to this one. Avocados are an amazing food source and I have an avocado tree in my front yard. They grow on trees so I don’t know what you meant about environmental factors. Though I am in Australia, so things may be different where you are. Other than the gripes about the salt and the avos, your newsletter is succinct and informative. Thank you.
Thank you so much for this APP! One of the best APPs around. Everyone should have this on their cell. Even with body creams. I so loved and used for years this one cream. Little did l know it raked poorly.
Thank you, I use Yuma all the time. It has saved me from making bad choices and correcting choices l made in the past. Thank you for all the your guidance.
Hydroponic growing yes / no?
Very very helpfull
Great article!!
My son told me about this app so glad he did. Takes time going thru the grocery aisles but well worth it. Its surprising how you think some food is good when it’s really not. Keep up the good work! ❤️
Thank you for this app and information. I use it when shopping. I’m always trying to find a better source of nutrition for us and your app has definitely helped and been a real eye opener in the grocery store!!!👍
Really helpful article. Thank you.
Saying that, my friend and I exchanged some thoughts about Yuka that we both love, but we compared some products as Albacore Solid tuna, in my Yuka it rated poor on her it rated excellent. My friend emailed you both rated once. Any thoughts?
I don’t know how people eat some of the foods you listed. Sardines! SERIOUSLY?
The list of foods I like (smell good, taste good) is a short one!
Sardines are excellent source of protein and omega 3. I need to eat more of them
So glad I joined and received this mindful article! It helps keep nutrition on the forefront. I now shop with the scanner and am surprised that so many major brands promoting “healthy” choices are actually bad/poor. I’ve been sending emails to those brands through the app to let them know we’re on to them and their toxic additives. Great app!
I am required to have a very low salt diet. The app is great in the shops for this as most products nutritional info is so small ir is unreadable, and it is exhausting to look at lots of potential products to work out the best.
As a suggestion it would be great if the app could be amended to filter products specifically for salt ratings ( or other factors). For eg if you could do list for eg crackers that were low in salt from low to high. At the moment the app rates products using multiple criteria which is a great overall tool, but if you have a specific thing that dictates your needs ( eg salt, fats etc) you can’t isolate for these.
Great app!!
Absolutely love Yuka. Thank you guys for being so beneficial with the information you provide. I will be subscribing to support Yuka further.
Yuka is the best app I have gotten!! It’s amazing!! Thank you for informing me and helping me to make better choices. Five stars app!!!
I find the Yuka app great while shopping I now know how much bad food I was consuming. I have discussed the app with others and they are impressed. Now only purchasing healthy foods. Thank you.
Very informative. I have learned that I have been poisoning my body for years and have problems from my hips down and can’t walk properly. I am now improving that I have started a healthy eating plan Thankyou.
My son recently got me on to this app. and I love it! I’m scanning most everything I buy and am a lot more aware of what I should and shouldn’t be buying. It’s also great for scanning personal hygiene products. I was shocked to see that the body wash I thought was so good, is actually not good at all. Same with toothpaste and deodorants ! Some are better than others!
I also like to read the informative articles. This app is helping me to make better decisions. Thank you so much
Awesome suggestions for me to follow as a type one diabetic. Many I was aware of, but it is encouraging to be reminded Thank you
Great Article!
I wish they taught this in schools, so many things I didn’t know about food. Thank you!
Love this app!
It’s so addictive!
I LOVE shopping at supermarkets now!
Can you tell me what the cost is to join. I was turned on to your app and have been scanning items. I could use more help with clean eating and I may find it with your membership. Happy Thanksgiving!🙏😊
Thank you for the app, its great!
Since you’re reserching can you look into cans of food lined in plastic, that cannot be good.
Would be interested in your opinion
Thank you so much, simple and straightforward
Lifestyle changes because of health
Have been using the app to consume more healthy food.
One of the best articles on nutrition. Easy to follow while being very informative and helpful on why’s and how’s. Thank you!!!
Thanks for your advices they are really helpful !
Amazing app this has helped me alot
Thank you
Awesome work, we enjoy your APP very much. God bless you and your team for all you do.
I love this app and have told so many people about it. People are clueless when it comes to Bioengineered ingredients. Thanks for opening our eyes to healthier eating. Appreciate all of your teams hard work.
Fabulous and valuable app. Has been transformative for me after starting 3 weeks ago; previously struggling with finding healthy options to packaged goods as I will be 51 years as a Type 1 Diabetic in February of 2025. Have changed all my daily juices, meal plans, snacks, and gone to healthy fruits for deserts which has dramatically reduced fluctuation in my blood sugar numbers all day long by using the Yuka app. All I can say is Wow and many thanks for this great tool.
This site is helpful for people of all ages. It helps get young parents and their children on the right track and also helps seniors focus on healthy eating.
Excellent Article !
Very informative.
I absolutely love this app and now that I’m a subscriber, I’m getting additional information via your newsletters. I just read “The 10 Keys to Healthy Eating” and while I knew some of this, it only enforced what I already knew and I learned some new things as well. Thank you for creating some an easy app to use. So glad a friend told me about it. I’ve shared this with my sister too.
Thank you for the great information!! And for the App it’s really an eye opener
Great nutritional information, thanks for sharing!
This is very basic advice. With no quantity recommendations this leaves way too much mystery for the average reader. People need to know how much to eat if each particular macronutrient, micronutrient, and total calories. AI could have written this article better if you just asked it better questions…
Quantity and calorie information is going to differ greatly for different individuals and day to day. This is a general article that fits most people. Give them a break. There’s no reason to be so negative. If you want more detailed information for yourself, schedule appointments with a registered dietitian.
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 🙏