1) Look at the ingredient list INSTEAD of the nutritional profile. Look for real food in the ingredient list, and as always - if you can't pronounce it, don't eat it. It's not real food.
2) Fat doesn't make you fat - studies have found no correlation between saturated fat intake and heart disease. BUT! They have found a connection with low fat foods, where the naturally contained fat has been replaced with sugar. Eat food the way it is meant to be eaten...with all of the yummy fat.
3) No trans-fat or processed oils - A product that contains 0.5 grams of trans-fat or less per serving can claim it has none...and many of these products are foods we'll eat multiple "servings" of per meal - the trans-fat can add up fast! Eat fat and oils in their natural form - butter, olive oil, etc. Stay far away from margarine, including the "healthy" margarines.
4) Any emotion around hunger isn't actually hunger, it's your blood sugar crashing - Be aware of how food makes you feel 1 – 2 hours after eating. Are you tired? Irritable? Incredibly hungry? Your last meal wasn’t balanced and has caused your blood sugar to crash.
5) If a food says it's healthy, it probably isn't - Real food (fruits, vegetables, etc) don't have marketing companies telling you they’re healthy. Any food with a slogan (low fat, high in fibre, etc) is a product and is no longer a whole food.
6) Eat food your great grandmother would recognize - Our diet has changed dramatically in the last 50 years, and by looking at the state of our collective health, it hasn't changed for the better. Your great grandmother wouldn't recognize cheez whiz, margarine, and many other foods on the grocery shelves.
7) Chew! Your stomach doesn't have teeth – Digestion starts in the mouth, take the time to chew properly…it’ll go a long way towards healthy digestion and a healthy body.
8) Water - drink it, and it doesn't need to be fancy - Staying hydrated isn’t about counting each glass of water per day. Look at your urine, if it’s clear or pale yellow – you’re hydrated. If it’s dark yellow – you’re dehydrated. Simply remove the chlorine (carbon filter) and fluoride (check with your municipality) from your water and enjoy!
9) Life can be sweet - Use healthier, unprocessed sugars like honey and maple syrup. These are easier for our body to metabolize and for most of us it won't cause our blood sugar to crash.
10) Add fat (butter or olive oil) to your vegetables – Your body needs fat to absorb the fat soluble vitamins in your veggies, like Vitamin A (in the form of beta carotene), Vitamin K, and Vitamin E.