What Makes Health Food Healthy: Guide To Health Food Stores

By The Team @ Healthy Being   |   22 July 2024 

In today's health-conscious world, the quest for nutritious foods has led many to explore health food stores. These specialized shops offer a treasure trove of whole foods, healthy snacks, and dietary supplements that can contribute to a balanced diet. As more people seek ways to improve their eating habits, understanding what makes healthy food truly healthy becomes crucial for making informed choices and fostering a healthier lifestyle.

Health food stores provide a wide array of options to support a healthy diet, from organic produce to vitamin-rich superfoods. They play a key role in promoting food safety and offering nutritious alternatives to processed items. By stocking products with clear food labels and emphasizing the importance of vitamins and minerals, these stores help customers navigate the complexities of healthy eating. This guide aims to shed light on the essential components of health foods and how to make the most of your health food store visits.

Understanding Nutrient Density

Nutrient density refers to the concentration of micronutrients and amino acids, the building blocks of proteins, in a given food [1]. Foods that deliver the highest nutritional value for the calories consumed are considered nutrient-dense [2]. Nutrient-dense foods are rich in vitamins, minerals, and other nutrients important for our health, while being relatively low in calories, saturated fat, added sugars, and sodium [2] [3].

Some examples of nutrient-dense foods include:

  • Vegetables and fruits [4] [2]
  • Whole grains [4] [2]
  • Legumes and nuts [4] [2]
  • Fish and seafood [4] [2]
  • Low-fat or fat-free dairy products [2]
  • Lean meats and poultry [2]

These foods pack a lot of nutrition into every calorie [3]. For instance, a 100-gram serving of wild Atlantic salmon contains about 2.8 grams of omega-3 fatty acids, which are essential nutrients that support various functions in the body and may reduce the risk of heart disease [4].

Nutrient density is crucial for our health because deficiencies in essential nutrients can contribute to the development of chronic diseases and even shorten our lifespan [1]. Basing our diets on nutrient-dense foods prevents us from consuming too many calories, saturated fat, cholesterol, sugar, salt, or alcohol, and helps us maintain a healthy weight and decrease the risk of certain diseases [5].

Whole Foods vs. Processed Foods

Whole foods are minimally processed and free of additives such as preservatives or artificial ingredients [6]. Examples include a baked potato, broiled white fish, or fresh fruits and vegetables [6]. In contrast, processed foods like instant mashed potatoes, fish sticks, or packaged snacks have undergone more extensive processing and often contain added sugars, fats, salts and other additives to enhance taste and appeal [6] [7] [8].

Consuming a diet rich in whole foods offers numerous health benefits. Whole foods are higher in nutrients like fibre, minerals and vitamins compared to processed foods [6]. They allow nutrients to act together as nature intended, whereas processed foods often require fortification due to nutrient loss during processing [6]. Whole foods are also naturally lower in added sugars, which are linked to an increased risk of obesity, type 2 diabetes, fatty liver disease, and heart disease [6] [9]. Additionally, whole foods contain more antioxidants that help fight free radicals and may decrease inflammation in the body [6] [9].

On the other hand, ultra-processed foods formulated with many additives to be highly palatable are often nutritionally unbalanced and easy to overconsume [10]. Regular consumption of ultra-processed foods is associated with higher risks of obesity, heart disease, stroke, type 2 diabetes, and certain cancers [9] [10]. Industrial processing itself can also form cancer-causing compounds and disrupt gut bacteria, triggering inflammation [10].

To identify whole versus processed foods, reading ingredient labels is key. Whole foods have no or few added ingredients, while lengthy ingredient lists with unfamiliar items signal an ultra-processed product [10] [8]. Generally, the further a food is from its natural state, the less nutritious it is [10]. Opting for whole foods like plain yogurt, homemade meals with fresh produce, lean meats, and whole grains whenever possible is ideal for supporting overall health [10] [8].

The Role of Organic Foods

Organic foods are grown and produced without the use of synthetic chemicals, artificial fertilizers, genetically modified organisms (GMOs), or exposure to irradiation [11]. Organic farming methods focus on renewable resources, conservation of energy, soil and water, recognition of livestock welfare needs, and environmental maintenance and enhancement [12].

To be labelled as "certified organic", foods must be produced according to federal guidelines addressing factors such as soil quality, animal raising practices, pest and weed control, and use of additives [11]. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible [11].

Organic foods available in Australia include fruit and vegetables, dried legumes, grains, meat and meat products, dairy foods, eggs, honey and some processed foods [13]. Organic animal products come from animals raised humanely, without growth-regulating drugs, steroids, hormones or antibiotics [13].

Potential health benefits

Studies comparing the nutritional content of organic and conventionally grown plants have shown that some organic foods may have [13]:

  • Lower nitrate levels
  • Higher vitamin C levels
  • Higher levels of some minerals (such as phosphorous, magnesium and iron)

Organic foods also promote more humane treatment of animals and provide meat free from hormones and antibiotics [13]. Pesticide residues in organic food are considerably lower than those found in produce manufactured with synthetic chemicals, though they may not be completely chemical-free [14] [13].

Environmental considerations

Organic farming is considered better for the environment and more sustainable [13]. It protects the environment by:

  • Reducing pollution and chemical run-off
  • Conserving water, soil and energy
  • Using renewable resources and natural farming cycles
  • Maintaining and enhancing ecosystems

Health Food StoreOrganic farms emit up to 40% less carbon emissions than non-organic systems in long-term trials [12]. They also have lower greenhouse gas emissions as they avoid synthetic nitrogen fertilizers and pesticides [12].

Organic soils can retain higher moisture levels, making organic farms more drought resilient with up to 40% more yield compared to non-organic farms during droughts [12]. Improved soil health allows 15-20% more water percolation, replenishing groundwater [12].

Organic farms dedicate a minimum of 5% of land to biodiversity areas, providing environments for beneficial insects that control pests naturally without relying on harmful pesticides [12]. This results in 30% more species and 50% greater abundance compared to non-organic farms [12].

Superfoods and Their Benefits

Superfoods are nutrient-rich foods that offer a variety of health benefits when incorporated into a balanced diet. These foods are packed with vitamins, minerals, antioxidants, and other beneficial compounds that can support overall health and protect against certain diseases [15] [16] [17].

While the term "superfood" is not a scientific or regulated term, it is often used to describe foods that have an exceptionally high nutrient density [15] [16] [18]. Some examples of popular superfoods include:

  1. Berries: High in fibre, antioxidants, and disease-fighting nutrients [15] [16] [17]
  2. Leafy greens: Rich in vitamins A, C, K, calcium, iron, and phytochemicals [15] [16] [17]
  3. Nuts and seeds: Good sources of plant protein, heart-healthy fats, and fibre [15] [16] [17]
  4. Salmon: Contains omega-3 fatty acids that support heart and brain health [16] [17]
  5. Avocado: Provides monounsaturated fats, fibre, vitamins, and minerals [16] [17]
  6. Whole grains: Offer fibre, B vitamins, minerals, and phytonutrients [17]
  7. Yogurt: Contains probiotics that support gut health and immune function [17]

Incorporating superfoods into your diet can be as simple as adding them to your favourite meals or snacks. For example, you can:

  • Add berries to yogurt, oatmeal, or smoothies [17]
  • Include leafy greens in salads, soups, or stir-fries [17]
  • Snack on nuts and seeds or add them to salads and baked goods [17]
  • Replace red meat with salmon or tofu [17]
  • Use avocado as a spread or in salads and dips [17]

However, it's important to remember that while superfoods can be beneficial, they are not a magic solution for optimal health [16] [18] [19]. No single food can provide all the nutrients your body needs, and relying solely on superfoods may lead to nutritional imbalances [19].

The key to a healthy diet is variety and moderation [16] [17] [18]. Superfoods should be consumed as part of a balanced diet that includes a wide range of nutritious foods from all food groups [17] [19]. Additionally, superfoods cannot compensate for an unhealthy lifestyle, lack of exercise, or poor overall dietary choices [19].

Importance of Fibre

Fibre is a crucial nutrient that plays a vital role in maintaining overall health and preventing various chronic diseases [20] [21] [22]. It is the indigestible part of plant foods that passes through the digestive system relatively intact [21] [23]. Fibre is mainly a carbohydrate and is classified into two categories: soluble and insoluble [24] [21] [23].

Types of fibre

  1. Soluble fibre: This type of fibre dissolves in water and forms a gel-like substance in the digestive tract [24] [21] [23]. It can be found in foods such as oats, legumes, fruits, and vegetables [24] [21] [23].
  2. Insoluble fibre: This type of fibre does not dissolve in water and adds bulk to the stool [24] [21] [23]. It is found in foods like whole grains, nuts, seeds, and the skins of fruits and vegetables [24] [21] [23].

Health benefits

A diet rich in fibre offers numerous health benefits, including:

  1. Digestive health: Fibre helps maintain bowel health by preventing constipation, hemorrhoids, and diverticulitis [20] [21] [23]. It also promotes regular bowel movements and healthy gut bacteria [20] [21] [23].
  2. Heart health: Soluble fibre can lower LDL (bad) cholesterol levels and reduce the risk of heart disease [24] [20] [21] [22].
  3. Blood sugar control: Fibre slows down the absorption of sugar in the bloodstream, helping to maintain stable blood sugar levels and reduce the risk of type 2 diabetes [24] [20] [21] [22].
  4. Weight management: High-fibre foods are often more filling and less energy-dense, which can help with weight control [20] [21] [22].
  5. Cancer prevention: Studies suggest that a high-fibre diet may lower the risk of certain cancers, particularly colorectal cancer [20] [21].

High-fibre food sources

To ensure an adequate intake of fibre, it is essential to include a variety of fibre-rich foods in the diet, such as:

  • Whole grains: Whole wheat bread, brown rice, oats, and quinoa [24] [21] [23]
  • Legumes: Beans, lentils, and peas [24] [21] [23]
  • Fruits: Apples, pears, berries, and citrus fruits [24] [21] [23]
  • Vegetables: Broccoli, carrots, spinach, and potatoes with skin [24] [21] [23]
  • Nuts and seeds: Almonds, chia seeds, and flaxseeds [24] [21] [23]

The recommended daily fibre intake varies by age and gender, but most adults should aim for 25-38 grams per day [20] [22]. Incorporating a diverse range of fibre-rich foods into the diet can help meet these recommendations and promote overall health and well-being.

The Importance of Antioxidants

Antioxidants are compounds that protect your body from free radicals, which are unstable atoms that can cause damage to cells and contribute to the development of various health issues [25]. These molecules are produced continuously in the body as part of normal cellular function, but excess production might play a role in the pathophysiology of many disease conditions, including cancer, Alzheimer's disease, atherosclerosis, and some drug-induced toxicities [26].

Antioxidants can help prevent the negative effects of free radicals by neutralizing them [25]. They exert their defence mechanisms in several ways, such as catalyzing the removal of free radicals and reactive oxygen species (ROS), donating oxygen to free radicals, minimizing the availability of pro-oxidants, and protecting molecules through other mechanisms [26].

What are antioxidants?

Antioxidants are substances produced by your body and found in foods that play an important role in your health [25]. They are molecules that can safely react with free radicals to neutralize or terminate the chain reaction before vital molecules are damaged [26]. There are many different types of antioxidants, including nutrient antioxidants like vitamins A, C, and E, minerals like copper, zinc, and selenium, and non-nutrient antioxidants like phytochemicals found in plants [27].

Health benefits

A diet rich in antioxidants may reduce the risk of many diseases, including heart disease and certain cancers [27]. Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation [27]. For example:

  • Lycopene, found in red fruits and vegetables, may lower the risk of prostate cancer and type 2 diabetes [27].
  • Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and improved memory [27].
  • Flavonoids, found in green tea, fruits, cocoa, soybeans, and vegetables, may prevent some metabolic-related diseases and cancer [27].

Food sources of antioxidants

Plant foods are rich sources of antioxidants, most abundant in fruits and vegetables, as well as other foods including nuts, whole grains, and some meats, poultry, and fish [27]. Good sources of specific antioxidants include:

Antioxidant

Food Sources

Allium sulfur compounds

Leeks, onions, garlic

Anthocyanins

Eggplant, grapes, berries

Beta-carotene

Pumpkin, mangoes, apricots, carrots, spinach, parsley

Catechins

Red wine, tea

Copper

Seafood, lean meat, milk, nuts

Cryptoxanthins

Red capsicum, pumpkin, mangoes

Flavonoids

Tea, green tea, citrus fruits, red wine, onion, apples

Indoles

Cruciferous vegetables (broccoli, cabbage, cauliflower)

Isoflavonoids

Soybeans, tofu, lentils, peas, milk

Lignans

Sesame seeds, bran, whole grains, vegetables

Lutein

Green, leafy vegetables like spinach, corn

Lycopene

Tomatoes, apricots, pink grapefruit, watermelon

Manganese

Seafood, lean meat, milk, nuts

Polyphenols

Herbs

Selenium

Seafood, offal, lean meat, whole grains

Vitamin A

Liver, sweet potatoes, carrots, milk, egg yolks

Vitamin C

Oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum, strawberries

Vitamin E

Vegetable oils, avocados, nuts, seeds, whole grains

Zinc

Seafood, lean meat, milk, nuts

Zoochemicals

Red meat, offal, fish (derived from plants that animals eat)

 

To ensure an adequate intake of antioxidants, it is essential to consume a variety of antioxidant-rich foods as part of a balanced diet [27]. While antioxidant supplements are available, evidence suggests that they do not work as well as the naturally occurring antioxidants in foods like fruits and vegetables [27] [26]. In fact, some studies have shown that antioxidant supplements may even increase cancer risk [27]. Therefore, getting antioxidants from a well-rounded diet is the best approach for optimal health [27].

Healthy Fats and Their Sources

Not all fats are created equal. Some fats, known as "healthy fats," can actually benefit your heart health when consumed in moderation [28]. These include monounsaturated fats, polyunsaturated fats (which include omega-3 and omega-6 fatty acids), and foods rich in these healthy fats like nuts, seeds, avocados, olives, and their oils [29].

Monounsaturated fats are found in foods such as avocados, olives, nuts (almonds, cashews, peanuts), and plant-based oils like olive, canola, peanut, sunflower, and sesame oils [29]. These fats can help improve cholesterol levels by decreasing LDL (bad) cholesterol and increasing HDL (good) cholesterol, thus lowering the risk of heart disease [29].

Polyunsaturated fats, which include omega-3 and omega-6 fatty acids, are essential for heart health. Omega-3 fatty acids are found in fatty fish like salmon, mackerel, sardines, and tuna, as well as plant sources such as walnuts, flaxseeds, chia seeds, and certain oils [29] [30]. Omega-3s have numerous heart health benefits:

  • Lower heart rate and improve heart rhythm [29]
  • Decrease the risk of clotting [29]
  • Lower triglycerides [29]
  • Reduce blood pressure [29]
  • Improve blood vessel function [29]
  • Delay the build-up of plaque in arteries [29]

It's recommended to get omega-3s from all three sources - marine (fish and seafood), plant (walnuts, flaxseeds, chia seeds), and animal (eggs, chicken, beef) [29]. The American Heart Association recommends consuming 2-3 grams of plant sterols per day from enriched foods like margarine, milk, yogurt, and breakfast cereals to help lower LDL cholesterol [29].

While some foods high in healthy fats like avocados and nuts are also high in calories, they provide a sense of fullness, slow down the digestion of carbohydrates, add flavour, and aid in hormone function, memory, and nutrient absorption [30].

On the other hand, trans fats, often found in fried and processed foods, can increase inflammation and the risk of heart disease, stroke, diabetes, and other health problems [30]. Even small amounts of trans fats can be harmful [30]. It's best to limit or avoid foods containing partially hydrogenated oils, such as fried foods, frozen pizzas and pies, baked goods, and some margarines and snacks [30].

By choosing foods rich in healthy monounsaturated and polyunsaturated fats and limiting trans fats, you can support your heart health and overall well-being. Incorporating fatty fish, nuts, seeds, avocados, olives, and healthy oils into a balanced diet is a smart choice for a healthy heart [29] [30].

Probiotics and Gut Health

Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts [31]. These beneficial bacteria can manipulate and restore the balance of intestinal microbial communities, resulting in improved gut health and prevention of various disease states [31].

Probiotics introduce beneficial functions into the gastrointestinal tract and enhance the functionality of existing microbial communities [31]. They compete with other intestinal microbes for nutrients and binding sites on the intestinal mucosa, produce antimicrobial agents that suppress the growth of harmful microorganisms, and modulate intestinal immunity [31].

Consuming probiotics, either through fermented foods or supplements, can lead to several digestive health benefits:

  1. Improved digestion and nutrient absorption [32]
  2. Relief from antibiotic-associated diarrhea and Clostridium difficile infections [33]
  3. Alleviation of symptoms related to irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and lactose intolerance [32] [33]
  4. Reduced risk of chronic gastrointestinal diseases such as Crohn's disease and ulcerative colitis [32]

The most well-studied and recommended probiotic strains belong to the Lactobacillus and Bifidobacterium genera, which include species like L. acidophilus, L. rhamnosus, B. lactis, and B. longum [33]. These strains have demonstrated effectiveness in relieving constipation and improving overall gut health [33].

To incorporate probiotics into your diet, you can consume probiotic-rich foods such as:

When selecting probiotic foods or supplements, look for products that contain live and active cultures [34]. It's also essential to gradually increase your probiotic intake and pay attention to how your body responds [33]. While probiotics are generally safe for most people, it's always best to consult with a healthcare professional before starting any new supplement regimen [33].

By incorporating probiotic-rich foods into a balanced diet, you can support your digestive health, boost your immune system, and potentially reduce the risk of various chronic diseases [32] [33] [34]. Remember, the key to a healthy gut microbiome lies in maintaining a diverse array of beneficial bacteria through a combination of probiotic and prebiotic foods [35].

The Basics of a Balanced Diet

A balanced diet contains six key nutrient groups that are required in appropriate amounts for health: proteins, carbohydrates, lipids or fats, vitamins, minerals, and water [36]. Proteins are involved in growth, repair and general maintenance of the body, while carbohydrates are usually the main energy source [36]. Lipids or fats provide a rich source of energy and are key components of cell membranes and signaling molecules [36]. Vitamins are important in a range of biochemical reactions, minerals maintain ionic balances and aid in biochemical reactions, and water is crucial for metabolic reactions to occur in an aqueous environment [36].

Macronutrients

Macronutrients are the nutrients we need in larger quantities that provide us with energy: fat, protein and carbohydrate [37]. Carbohydrate-containing foods such as fruit, vegetables, and whole grains provide a wide range of vitamins, minerals and fiber [37]. Fats provide us with vitamins A, D, E and K, while protein-containing foods like meat, beans, milk, fish or eggs are sources of iron, calcium and vitamin D [37]. The balance of food groups consumed is important, as it affects satisfaction with meals and ensures getting all necessary nutrients [37].

Micronutrients

Micronutrients are mostly vitamins and minerals, equally important but consumed in very small amounts [37]. They are generally obtained along with macronutrients - protein-containing foods provide iron, calcium and vitamin D; carbohydrate-containing foods offer vitamins, minerals and fiber; and fats supply vitamins A, D, E and K [37]. A deficiency of any one type of nutrient can lead to disease, starvation (or dehydration in the case of water) and subsequent death [36].

Calorie balance

Weight management is all about balancing the number of calories consumed with the number of calories the body uses or "burns off" [38]. This caloric balance is like a scale - to maintain body weight, calories consumed must be balanced by calories used [38]. Consuming more calories than the body uses leads to weight gain, while eating fewer calories than used results in weight loss [38]. Safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week [38]. Making healthy food choices, eating small portions, and building exercise into daily life may be a healthy way to lose weight and keep it off, while lowering chances of developing heart disease, high blood pressure, and type 2 diabetes [38].

Supplements: When and How to Use Them

Dietary supplements can help fill nutritional gaps and support overall health, especially for individuals at risk of nutrient deficiencies. Research suggests that supplements can reduce the proportion of the U.S. population with inadequate intakes of several micronutrients, including vitamin C, vitamin D, and calcium [39]. For some nutrients like vitamins B6, B12, C, and D, supplements provide a greater contribution to overall intake compared to food sources [9] [10] [40].

However, it's important to note that supplements are designed to complement, not replace, a balanced diet. Whole foods contain a wide range of essential nutrients, including protein, healthy fats, and fibre, which are crucial for overall health and optimal bodily functioning [37]. Plant-based foods, in particular, are rich in antioxidants and phytochemicals that are linked to reduced inflammation and protection against chronic diseases [37].

Certain populations may benefit more from dietary supplements, such as:

  • Women who are pregnant or breastfeeding
  • Exclusively or partially breastfed infants
  • Adults or children with diagnosed nutritional deficiencies
  • Individuals with conditions causing nutrient malabsorption
  • Those who have undergone bariatric surgery
  • Adults or children with restricted access to foods
  • Some vegans and vegetarians

When considering supplements for children, it's crucial to consult a pediatrician for personalized recommendations on the types and dosages that are safe and appropriate.

Identifying nutritional gaps

To determine if supplements are necessary, it's essential to assess individual nutritional needs. This can be done by:

  1. Keeping a food diary to track nutrient intake
  2. Getting regular blood tests to check for nutrient deficiencies
  3. Consulting with a healthcare professional, such as a registered dietitian or physician, to evaluate overall health status and dietary habits

Common nutrient deficiencies that may warrant supplementation include:

  • Vitamin D, especially for individuals with limited sun exposure or those living in northern latitudes [12]
  • Iron, particularly for women of childbearing age, pregnant women, and vegetarians or vegans [41] [42]
  • Calcium, for those who don't consume enough dairy products or calcium-fortified foods
  • Vitamin B12, for strict vegetarians or vegans who don't consume animal products [14]

Choosing quality supplements

When selecting dietary supplements, it's crucial to choose high-quality products from reputable brands. Look for supplements that:

  1. Have been third-party tested for purity and potency
  2. Are free from harmful levels of contaminants or undeclared ingredients
  3. Contain appropriate dosages of active ingredients
  4. Are manufactured according to Current Good Manufacturing Practices (CGMP)

Some third-party organizations that provide quality certifications for supplements include:

  • NSF International
  • USP (United States Pharmacopeia)
  • ConsumerLab
  • UL (Underwriters Laboratories)

Potential interactions

Before starting any new supplement regimen, it's essential to consult with a healthcare professional to discuss potential interactions with medications, other supplements, or pre-existing health conditions. Some common supplement-drug interactions include:

Supplement

Drug

Interaction

Vitamin K

Warfarin

Decreased anticoagulation effect

St. John's Wort

Various medications metabolized by CYP3A4

Reduced drug levels and effectiveness

Calcium

Tetracycline antibiotics

Decreased antibiotic absorption

Ginkgo Biloba

Anticoagulants or antiplatelet drugs

Increased bleeding risk

 

To minimize the risk of interactions, always inform healthcare providers about all supplements being taken and follow their guidance on dosing and timing of supplementation.

In summary, while dietary supplements can be beneficial for filling nutritional gaps and supporting health, they should be used judiciously and under the guidance of a qualified healthcare professional. Prioritizing a balanced diet rich in whole foods, identifying individual nutrient needs, choosing quality products, and being aware of potential interactions are key steps in ensuring the safe and effective use of supplements.

Navigating Health Food Store Sections

Health food stores offer a treasure trove of nutritious options, but navigating the aisles can be overwhelming. To make the most of your shopping experience, it's essential to have a plan and focus on the perimeter of the store, where fresh produce, lean proteins, and whole grains are typically located [43]. Avoid heavily processed foods found in the interior aisles, and always read nutrition labels and ingredient lists to choose items with the lowest amounts of sodium, saturated fat, and added sugars [43].

When shopping for produce, look for items that are in season and on sale to save money [43]. Canned fruits and vegetables can also be a convenient and shelf-stable option, but opt for those labeled "no salt added" or "no added sugar" [43]. Rinsing and draining canned veggies or beans can further reduce excess sodium [43].

Bulk bins are another excellent resource for finding healthy foods at a lower cost and with less packaging waste. They allow you to purchase the exact quantities you need, reducing the risk of food waste [44] [45]. To ensure freshness, shop at high-traffic stores with quick turnover rates [44] [45]. When using bulk bins, be mindful of potential cross-contamination, especially if you have food allergies [44].

When it comes to supplements, exercise caution and always consult with a healthcare professional before starting any new regimen. Supplements are not as closely regulated for safety and effectiveness as prescription drugs, and they can interact with medications or cause side effects [46] [47]. 

Understanding Food Labels

Understanding food labels is crucial for making informed choices about the products you buy at health food stores. Food labels provide essential information about the nutritional content, ingredients, and any health claims made by the manufacturer.

Nutrition Facts Panel

The nutrition facts panel is a key component of food labels, providing a standardized format for presenting the nutritional content of a product. It includes information such as serving size, calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, total sugars, added sugars, protein, and various vitamins and minerals [48] [49].

When comparing similar products, it's best to use the "per 100g" or "per 100ml" column in the nutrition facts panel, as serving sizes can vary between manufacturers [48] [50]. This allows for a more accurate comparison of the nutritional content.

Pay attention to nutrients that should be limited, such as saturated fat, sodium, and added sugars, as well as those that are beneficial, like dietary fiber, vitamin D, calcium, iron, and potassium [49]. The percent daily value (%DV) column can help you determine if a serving of food is high or low in a particular nutrient [49].

Ingredient List

The ingredient list on food labels is another essential tool for making informed choices. Ingredients are listed in descending order by weight, meaning that the first ingredient contributes the largest amount to the product, while the last ingredient contributes the least [50] [51].

When choosing healthier foods, look for products that have whole, minimally processed ingredients at the beginning of the list, such as whole grains, fruits, and vegetables. Be aware of various terms used for added fats, sugars, and salt, as these can appear under different names [50].

Percentage labeling is also required for most packaged foods, showing the percentage of key or characterizing ingredients in the product [50] [51]. This information can be helpful when comparing similar products.

Health Claims

Health claims on food labels can be misleading, so it's essential to understand the regulations surrounding them. Nutrition content claims, such as "low fat" or "good source of calcium," must meet specific guidelines set by the Food Standards Australia New Zealand (FSANZ) [50].

Health claims, which relate to a nutrient or substance in a food and its effect on health, are divided into general level and high level claims [50]. General level health claims describe the effect of a nutrient or substance on a health function, while high level health claims refer to a serious disease or biomarker and its relationship to a nutrient or substance [50].

By understanding the nutrition facts panel, ingredient list, and health claims on food labels, you can make more informed choices when shopping at health food stores and work towards maintaining a balanced, nutritious diet.

Conclusion

To wrap up, health food stores offer a wealth of options to support a nutritious diet. By focusing on whole foods, understanding nutrient density, and making informed choices about organic products and superfoods, shoppers can enhance their overall well-being. The key to making the most of these stores lies in knowing how to read food labels, navigate different sections, and choose supplements wisely when needed.

In the end, a balanced approach to nutrition involves more than just shopping at health food stores. It's about incorporating a variety of nutrient-rich foods into your daily meals, staying hydrated, and listening to your body's needs. By combining this knowledge with regular physical activity and mindful eating habits, you're on the right track to achieve optimal health and vitality.

FAQs

What defines food as healthy?
Healthy food is defined by its ability to provide essential nutrients that maintain the body’s health and energy levels. These essential nutrients include water, carbohydrates, fats, proteins, vitamins, and minerals, all of which are crucial for a balanced diet.

How does the Australian Guide to Healthy Eating encourage better dietary habits?
The Australian dietary guidelines, along with the Australian Guide to Healthy Eating, offer support by guiding individuals on selecting food for a nutritious diet. They provide recommendations on the daily servings from various food groups needed based on one's age, gender, body size, and level of physical activity.

What is the purpose of a healthy food guide?
A healthy food guide, such as the Eatwell Guide, illustrates the proportions of different food groups required to maintain a balanced diet. While it's not necessary to achieve this balance in every meal, the goal should be to reach this balance over the course of a day or week. The guide also notes that many people do not consume enough fruits and vegetables.

What are the best practices for selecting healthy food at a grocery store?
When shopping for healthy food in a grocery store, prioritize items with lower levels of sodium, saturated fats, trans fats, and added sugars. Be vigilant about hidden ingredients, as sodium and sugars can be listed under various names. If fresh produce isn’t available or practical, opt for frozen, canned, or dried alternatives.

References

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[3] - https://www.theportlandclinic.com/why-nutrient-density-matters/
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[13] - https://www.betterhealth.vic.gov.au/health/healthyliving/organic-food
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