“Organic”

Many organic brands tend to cater to a health-conscious crowd, meaning they’ll often use less processing or healthier ingredients to appeal to their consumers. But the organic label alone does not guarantee this.

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

1. Eat fewer calories than you burn every day.
2. Eat mostly real food if you want to be healthy.
3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

• Meat – GRASS-FED, not grain-fed. 
• Fowl – Chicken, duck, hen, turkey.
• Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
• Eggs – Omega-3 enriched cage free eggs.
• Vegetables – As long as they’re not deep-fried, eat as many as you want.
• Oils – Olive oil, coconut oil, avocado oil – think natural.
• Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
• Nuts – High in calories, so they’re good for a snack only.
• Tubers – Sweet potatoes and yams. Higher in calories and carbs.

The term organic doesn't necessarily mean healthy, as evidenced by organic candies and baked goods. Once again, when buying packaged food, the real litmus test is the ingredient list.

The Organic Seal indicates that food was produced without industrialized substances and under humane conditions. It goes from “100% organic” to "Made With Organic Ingredients"(the product was made with a minimum of 70% organic ingredients, with restrictions on the remaining 30%, including no GMOs.)

There is no formal national definition for the term local. What local does not mean is organic or more nutritious, which is something many believe.

• This effect often leads to consumers confusing “low fat” with “low calorie”, which results in the overconsumption of the former.
• When choosing between similar products with different names, consumers prefer products with healthier-sounding names.
• If you are eating at a restaurant you believe is healthy, you assume that the food choices you are making are healthy as well.
• People who think their meal is healthy are more likely to add side dishes, drinks and desserts, resulting in over twice as many additional calories.
• Items marketed by firms known as socially responsible stewards are assumed to be better and healthier products.

Happens when we overestimate the healthfulness of an item based on a single claim, such as being low in calories or low in fat.

This halo effect makes us more comfortable to eat more than we otherwise would if a product is promoted as low in fat or calories.

Health organizations tend to discourage the use of coconut oil.

The American Heart Association says it's better on your skin than in your food, and it recommends that no more than 5% or 6% of your daily calories come from saturated on - 13 grams per day. 

You don't have to absolutely avoid coconut oil, but rather limit the use of it or replace it.

The American Heart Association advocates replacing coconut oil with "healthy fats" such as polyunsaturated fats and monounsaturated fats, like those found in canola and olive oils, avocados and fatty fish.

The biggest health claim is that cocoa lowers blood pressure, but no study has proven that it reduces the risk of heart disease or attacks. And considering the added sugars it probably does more harm than good. 

• Improved weight loss
• Better control of blood glucose (sugar) levels
• Reduced risk of depression
• Associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

Start small. Follow the strategies below, and make it a habit.

1. Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
2. Eat More fatty fish like salmon, sardines, and mackerel. 
3. Eat veggies all day long.
4. Phase in "real" whole grains that are still in their “whole” form and haven’t been refined.
5. Snack on nuts, like almonds, cashews, or pistachios. 
6. Enjoy Fruit for dessert. Also keep fresh fruit visible at home to snack on.
7. Sip (a little) wine.
8. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating.

• Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
• Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
• Calorie density. junk foods are designed to convince your brain that it is getting nutrition, but to not fill you up.
• Memories of past eating experiences: When you eat something tasty, your brain registers that feeling and will bring it up in the future.

Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.

Nowhere is this more true than with food.

Most foods spoil because of the growth of microbes. Preserving food is an attempt to limit microbial growth. Food can be preserved by drying, salting, chilling, or storing in air-tight containers.

• Drying is the most effective because microbial growth is inhibited.
• Salting is effective because it removes moisture, creating an environment where microbes cannot survive.
• Sugar coating can prevent bacterial cells from functioning correctly.
• Storing in air-tight containers is less effective because there are probably a lot of microbes on the food before you put it in the container. Some microbes are anaerobic, meaning they don't need oxygen.

Preservatives are used in foods to extend their shelf lives. One of McDonald's Big Mac in Iceland is an example of a long-lasting processed food. It has been on display since 2009, in a glass box. Preservatives that has been discontinued by McDonald's are:

• calcium propionate that prevents mold growth on bread.
• sorbic acid that also inhibits mold from cheese
• sodium benzoate, which inhibits the growth of bacteria in the Big Mac special sauce.