Recently, I wrote about how ultra-processed foods came to dominate the American diet and how their addictive properties have fueled overconsumption and the obesity epidemic. Many readers followed up seeking practical advice: What should they do differently when deciding what to eat?
To explore that question, I spoke with Dalia Perelman, a dietitian and health educator at Stanford University. She offered eight small, practical changes in eating habits that can improve health while deepening our appreciation of food.
1. Cut out sugary drinks and deli meats. These two categories are among the easiest to identify and have clear evidence of adverse health outcomes. Sugary beverages such as sodas and fruit-flavored drinks pack a lot of calories and are strongly associated with obesity and Type 2 diabetes. Packaged ham, bologna, salami, hot dogs, sausages and bacon often contain preservatives such as nitrates and nitrites, which have been linked to higher risks of some cancers.
2. Look at the back of the package, not the front. “The front of the package is not very helpful at all,” Perelman said, because that is where companies place marketing claims. “All-natural” does not mean a product is healthy, and “low sugar” may just mean artificial sweeteners are used instead.
She advises clients to focus on the nutrition label and ingredient list. Pay attention to how much added sugar, saturated fat and sodium the product contains. Also, look for beneficial nutrients such as fiber. “It adds a little more time at the store, but eventually you get pretty savvy and learn how to find good foods,” she said.
3. Be clear about why you are buying a food. If nutrition is the priority, do your research first. Apps such as Yuka can help by scanning a product’s barcode and quickly comparing its nutritional profile with other options.
At the same time, not every food choice has to be about nutrition. When eating something mainly for pleasure, Perelman suggests slowing down. “If you are having an ice cream, savor it and enjoy it,” she said. Paying attention to the experience can help people increase awareness of what and how much they are eating, and recognize when they feel satisfied.
4. Pair less healthy foods with healthier ones. If you are craving something like processed ham, Perelman advises building a more balanced meal around it. Use whole-grain bread to make a sandwich, add tomatoes and lettuce, and have a bowl of vegetable or lentil soup on the side. That way, the overall meal is nutritious.
You can also think about balance over the course of a day. If lunch was a hot dog, skip the cookies and chips later. An occasional indulgence is fine; the problem is when it becomes the default.
5. Retrain your taste buds. Studies have shown that taste buds generate new receptors roughly every 10 days and that the palate can be retrained.
If you usually drink coffee with three spoonfuls of sugar, try using half a spoonful less one week and then reduce it more the next. Over time, the lower level begins to taste normal. “Pretty soon, you’re eating half the sugar, and you are not feeling deprived because you don’t need more,” she said. The same strategy can work for salty or fatty foods as well.
6. Enjoy foods in their simplest forms. This is one way to cut back on ultra-processed foods, which by definition have been substantially altered from their original ingredients.
Instead of buying a flavored yogurt with many additives, choose plain yogurt and add fresh fruit. If it needs more sweetness, add some maple syrup, honey or jam. This way, you control how much sugar goes in and enjoy ingredients closer to how they naturally occur.
7. Rethink the link between taste and health. “I get very sad when I hear people equate healthy foods with not tasty, and the opposite, that if it’s delicious, it’s unhealthy,” Perelman said.
Part of her work involves introducing patients to nutritious foods that are also flavorful. She also encourages them to reconsider foods they previously thought were appealing.
For example, if someone says they love Hershey’s Kisses, she asks them to eat one very slowly and pay close attention to the taste and texture. Many people then realize it is not as enjoyable as they thought. “They go, oh, it’s actually waxy and super sweet, and I can barely taste the chocolate,” she said. Some begin to choose darker chocolates with richer flavor.
8. Be mindful, not paranoid. Much of what Perelman teaches centers on awareness and attention rather than strict avoidance. Excessive restriction can backfire and make cravings stronger.
Instead, she encourages people to understand what they are eating and how it affects their bodies. Food sends powerful biological signals that influence digestion, hormone levels and metabolism. Choosing healthier options more often can help people feel better in the short term and, over time, support longer and healthier lives.
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