21, that is the number of meal choices you get to make in a week when you eat three meals a day.  Of course, that number does not include any snacks.  So many choices to make.  Many people ask, where do I turn? Where is a good place to start?  How do I know what healthy food choices to make?

There is so much information to read about food, meals, and diets.  Food for many of us is abundant and we get to make choices as to what we will consume.  Making 21 meal choices can be overwhelming.  So, when choosing, a good place to start is to read the food labels carefully.  

Read Food Labels

We can learn so much about what we are putting in our mouths if we take the time to read the labels.  If the food does not have a label, it is a good bet that it is a healthy, whole food choice.  Some examples of these foods are chicken, avocado, cauliflower, apple. 

If it does have a label, then read it carefully.  Stay away from:

• Added sugars
• Ingredients such as high-fructose corn syrup
• Industrial seed oils like canola or vegetable oil
• Unknown or unrecognizable ingredients
• Refined grains
• Soda, juice, or other sugary drinks

What to Look For

Look for foods that contain:

• Fiber
• Protein
• Vegetables and fruits
• Nuts and seeds
• Healthy fats

Good Practices

• Make meals at home– control what you put in them
• Cook extra protein, like baked chicken, then you have it on hand as a base for other meals
• Create a weekly menu so you are prepared for meals

Eating one healthy meal does not make you healthy and the same is true with one unhealthy meal.  What counts are the foods we eat over a long period of time.  Taking time to read food labels is a great habit to develop.  Becoming knowledgeable about food choices is essential for healthy living and aging.  How do I know what healthy food choices to make?  Reading food labels can help to develop confidence in the foods you choose.