Healthy food choices

The importance of making healthy food choices is not emphasized enough in our society. For example, the survey of cardiologists1 showed that most doctors were aware of the benefits of very low-fat vegetarian diets for eliminating or slowing the progression of coronary artery disease, however they did not recommend such heart healthy food selections enough. They were concerned that patients won't adopt them.


"Heart disease, diabetes and obesity can be reversed by a healthy diet. Other research shows that various cancers, autoimmune diseases, bone health, kidney health, vision and brain disorders in old age (like cognitive dysfunction and Alzheimer’s ) are convincingly influenced by diet.

Most importantly, the diet that has time and time again been shown to reverse and/or prevent these diseases is the same whole-foods plant-based diet that I have found to promote optimal health in my laboratory research and in the China study. The findings are consistent.”(The China Study, p. 7)

Dr. Campbell, PhD.
referred to as ‘one of the giants in the field’ of nutrition

What’s in it for you?

a woman making healthy food choices

Good news. Nutritional healthy food creates good health in all areas of your existence. You can quit being stressed over getting enough individual nutrients in your diet and start focusing on making healthy plant-based whole food choices. The more you will do so, the better your results will be.

Even making a quarter of your choices based on this principle will bring an improvement to your health!

I tested this on myself. For 1.5 years, I ate whole plant-based diet, still including fish and seafood, but reducing meat and dairy consumption to near zero.My blood pressure was down from 140/90 to 120/70, I felt energetic, lost weight, and I started sleeping well for the first time in 15 years. If this seems insignificant to you, consider that there is a plethora of documented cases of people controlling diabetes without drugs, reversing heart disease, improving their quality of life, and living longer after being diagnosed with MS or cancer. Thus, making healthy food choices improves quality of life.

How to make healthy food choices?

The following guidelines will help you to make healthy food choices. They are based on a body of research that is impossible to ignore:

  • Pick whole foods instead of processed foods, extracts, parts, and supplements. Consult with my Healthy and unhealthy food definition
  • Replace animal protein with plant protein in your diet.
  • Eat a variety of foods to ensure that all nutritional requirements are met.
  • Choosing packaged foods, read the label.
  • Avoid unhealthy foods, such as ones containing artificial sweeteners and MSG. What is MSG?
  • Know the difference between fatty food and healthy food. Avoid bad fats (trans-fats,hydrogenated fats), and reduce the fat content in general, especially saturated fats. Use oils with high Omega-3 content.
  • Choose organic healthy food whenever you can. Why eat organic food?
  • Choose raw food over cooked food more often. What does cooking do to your food?
  • Try macrobiotic cooking methods to use maximum nutrients from your food
  • The fresher, the better! Buy local and grow your own. Growing your own food

What are you thinking?

I can picture you thinking: "That’s all nice, but I have kids, debts to pay, and a stressful schedule. I love my steak and burger. My kids are picky eaters. I cannot spend my life shopping for organic food and slaving in the kitchen - there are better things to do".

Think again. Happiness is a lack of suffering. Once you lose your health, there will be little joy in your life and the lives of your loved ones. You will not be able to take good care of your kids - in fact you may need them to take care of you. You will likely spend all your savings on medication and treatments to ease the pain. Your kids will face a variety of health issues (according to statistics, much earlier than your generation). Think that you may get lucky and it won’t happen to you? Statistics shows that N% of us will die of cancer, M% will die of heart disease, and K% will die of diabetes. The rest are the “lucky” ones who made healthy choices. Suffering is avoidable!

The benefits of prevention are huge and undisputable, so I urge you to start making healthy food choices right now!

Seems overwhelming? Keep reading. I am here to equip you with a list of top healthy foods, easy healthy recipes and steps you can take every day. Every baby step matters. Make one wise choice in the supermarket today, substitute one food for another, or just put more salad and less meat on your plate. Give yourself a star for doing this. You deserve praise!


Going shopping soon? Choose one food from the healthy food substitutions list to replace with a healthier choice. Pick one of my easy healthy food recipes and try a new food. Download my healthy food shopping list.

Cooking? Cook healthy food! Try one of my delicious healthy food ideas. Make a new salad, healthy breakfast bar, or cookies. Plan you snacks in advance.

Baking? Consider egg replacer. Try different flours (have you heard of spelt and amaranth flour?). Bake whole food cookies instead of empty-calorie ones.

Eating? Replace just one meal a day with a healthier version, and make a 25% improvement in your diet. Put less meat and more vegetables on your plate. Try raw salad instead of a cooked meal. Eat fruits and nuts instead of cookies. Choose whole wheat multigrain products.

Drinking? Replace a martini or scotch with red wine. If you are not willing to avoid alcohol all together, eat healthy food and drink in moderation. Drink water instead of beverages.

Exercising? Learn about health dangers of the protein powders, recommended doses of protein, and ways to grow muscle on plant protein only.

Want to lose weight? Learn how to lose weight without losing your health. Learn more about good and bad diets at Diet Plans and Weight Loss

Cooking on a budget? Read my tips how to save money on healthy food

“Americans pay more for their health than any other country in the world. Half of Americans have a health problem that requires taking a prescription drug every week, and over 100 million Americans have high cholesterol.”

says Dr. Campbell.

You don’t have to be a part of this statistic!

Keep making healthy food choices, improve your diet by using as many plant-based whole foods as you can, and enjoy a happier, longer, pain-free life!


1. Nutritional Approaches for Coronary Artery Disease:
Survey of Cardiologists Reveals Insufficient Recommendation of Very Low-Fat Diets

A report by the Physicians Committee for Responsible Medicine, February 2006

By Keith Rafal, M.D., M.P.H.; Amy Joy Lanou, Ph.D.; Neal D. Barnard, M.D.


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