For years I noticed something: I’d finish a meal and instead of feeling full and energized, I felt bloated, sluggish, or just… off. It took me a long time to realize the problem wasn’t just me — it was what I was eating, and more importantly, what I wasn’t paying attention to. I had been lazy about understanding my food. That’s when I decided to make a change.I started by looking at what was really in my food. Was I using too many sauces? Not eating enough veggies? Relying on too many processed goods? The more I paid attention, the more I realized that small choices were adding up — and not always in a good way.
Why Healthy Eating Feels Hard in North America
Living in North America, our fast-paced lifestyle often pushes us toward convenience: fast food, pre-packaged meals, and shortcuts to get through the day. Unfortunately, this convenience comes at a cost:
- Processed foods dominate: Full of sugar, unhealthy fats, and additives that make us crave more.
- Healthy ingredients can be expensive: Fresh vegetables, quality proteins, and local produce often cost more.
- Time is limited: Grocery shopping, meal prep, and cooking from scratch feel like luxuries.
- Limited Options: One of the biggest challenges is that there are almost no healthy, affordable meal options available for grab-and-go consumption.
Unlike Europe, where food is often sourced locally and naturally, many North American ingredients are factory-made and require preservatives to survive long supply chains. This shapes not only what we eat but how we feel after eating.
It’s hard to eat healthy often; it comes at a higher cost, fast food is geared to be unhealthy, and veggies are expensive. It is an upward battle, not easy to eat healthy!
The way our food is sourced is highly processed with lots of added sugars and additives that make us crave it and want more. Unlike Europe, where you are getting local ingredients from Farms here you are getting it from factories or other countries that require the preservatives and additives for us to enjoy.
I have found the convenience of cooking has come at a health cost. While I am not a health expert in any way, there are a few things I do that have helped me save money but also eat a little cleaner.
- Start Reading Food Labels
- Focus on buying from the Aisles
- Make your salad dressings
- Use spices instead of sauces
- Find Better subsititues
Living in North America, I’ve noticed we’re all surrounded by fast-food culture, processed foods, and constant shortcuts to get meals quickly. To make choices that nourish me, I realized I needed to understand food more deeply. So many processed items hide high levels of sugar or unhealthy fats under complicated names, and if I don’t pay attention, it’s easy to be fooled. Learning to decode labels has empowered me to pick foods that truly align with my health goals, instead of falling for clever marketing.
Read Food Labels Like a Pro
Understanding food starts with learning how to read labels. Once you know how to spot hidden sugars, unhealthy fats, additives, and allergens, making healthier choices becomes simple and empowering.
- Sugar Content – If it’s high in sugar, it’s a no for me.
- Serving Size – Don’t be fooled by small-looking packages; check the label.
- Ingredients List – Pay attention to the first three ingredients, as they make up most of the product.Too Many Ingredients? – If there are more than 10, I usually pass.
- Watch for “-ose” – Ingredients ending in -ose (like sucrose, glucose, fructose) often indicate added sugars.
- Calories – Know how many you’re getting per serving.
- Carbs – Especially important if you’re watching your intake.
Shop Smart and Focus on Local ingrediants
Whenever possible, buy from farmers’ markets, co-ops, and ethical brands that prioritize sustainability and community. Not only will you get fresher, higher-quality ingredients, but you’ll also be supporting local farmers and businesses who care about the land, animals, and people behind the food. Talking to local farmers gives us a better understanding of where our food came from.
- Focus on local, seasonal produce: Visit farmers’ markets or co-ops when possible.
- Skip the aisles for real food: Most real, nutritious food is outside the aisles — in fresh produce, meat, seafood, and deli sections.
- Support ethical brands: Choose sustainable, local, or small producers for better nutrition and environmental impact.
Make More from Scratch
Prepare dressings, sauces, and meals yourself to control ingredients and reduce processed additives. Swap processed foods for whole alternatives like fresh vegetables, nuts, and lean proteins.
- Salad dressings: Homemade dressings are simple — olive oil, vinegar, lemon juice, and herbs. Healthier and more flavorful.
- Spices over sauces: Reduce sugar, salt, and additives by using herbs and spices to enhance flavor.
- Swap processed items: Find healthier alternatives to sauces, dips, or snacks. Fresh dips or nut-based spreads work great.
Real Food is not found in Aisles
I’ve learned that the aisles in supermarkets aren’t where I find the healthiest food. Most of it is processed and preserved. For real, fresh ingredients—like vegetables, meats, seafood, and deli items—I need to look outside the aisles. Supermarket shelves are often filled with packaged, shelf-stable products loaded with preservatives, additives, sugar, and sodium. For me, eating “real food” means seeking ingredients as close to their natural state as possible. Shifting my shopping habits this way not only supports my health but also benefits local farmers, sustainability, and gives me food that tastes better.
Homemade Salad Dressings: Fresh, Flavorful, and Simple
I love making homemade dressings because it gives me full control over the ingredients and helps me avoid added sugars, excess salt, and unnecessary additives. I usually stick to simple, affordable ingredients like olive oil, vinegar, lemon juice, and fresh herbs. It’s so easy to make a large batch, and I can adjust it to my taste. Honestly, I’m always surprised at how delicious and effortless it is!
Use Spices instead of Sauces
I started pulling back on using too many sauces. They often have lots of sugar, salt and additives. I use relyed on spices and herbs to enhance flavor without extra calories, sodium or additives. Spices are flavourful and healthier option.
Finding Better Substitutes
When I’m cooking, I always look for ways to make a dish healthier without sacrificing flavor. If a recipe calls for something less nutritious, I swap it out for a better alternative. For example, instead of reaching for bottled dipping sauces, I make my own fresh dips — it’s surprisingly easy, tastes better, and gives me full control over what goes into my food. Small substitutions like these make a big difference in creating meals that are both delicious and nourishing.
Sweet Drinks- Something I avoid
I try to avoid sweet drinks because they’re full of empty calories and often have far more sugar than you’d expect. Even beverages that seem “harmless” can spike my sugar intake without giving any real nutrition. If I really crave a soda, I go for the zero-sugar version — it’s not perfect, but it’s a better choice than the sugary original. Making small swaps like this over time has made a noticeable difference in how I feel.
Watch Out for Hidden Traps
Even foods marketed as healthy can be deceptive:
- Granola has lots of sugar, making it much less healthy than it seems. If you enjoy it, consider making it at home and can adjust the sweetness level.
- Yogurt– surprisingly can seem healthy but has so much sugar and added sugars. Find a brand that works for you.
- Cereal and Breakfast Bars often have hidden sugars and artificial additives. An alternative is to avoid it and have a warm breakfast instead.
- Processed Snack Foods: chips, crackers and cookies are filled with lots of sugar and sodium. There is also unhealthy fats and sesame or soybean oil.
Healthy Habits That Make a Difference
- Local Farmers Markets
- Make my own sauces
- Avoid cereal aisles
- Fresh Bread over processed
- Make your own low sugar jam
The Takeaway
Eating well in North America isn’t always easy, but it doesn’t have to be complicated. By understanding food labels, making small swaps, cooking more from scratch, and choosing fresh, local ingredients, you can:
- Reduce bloating and discomfort
- Increase energy and focus
- Enjoy food without guilt
- Take control of your health
Small, consistent changes can transform your meals — and your life. It’s time to stop feeling “off” after eating and start feeling energized, nourished, and satisfied.
For me, understanding what I eat has been a game-changer. Creating recipes that use healthy ingredients like watermelon, avocado or beans and adding a creative twist that keeps you making more. Reading labels helps me spot hidden sugars, fats, and additives. Choosing local ingredients supports my health and the community, and skipping preservatives means I’m eating food closer to its natural, nourishing state. It’s not about perfection — it’s about making small, mindful choices every day that add up to feeling better, having more energy, and truly enjoying my meals.