So you are hungry. What now? How do you determine what you are going to eat when you have the freedom to choose?

For example, your parents are going out for the evening and you must fend for yourself. Or maybe you have multiple options to choose from at school for lunch. What types of choices do you make? Will you grab something that is fast and convenient (and not-so-nutritious)? Or will you choose to eat something that is actually good for you? How can you know the difference?

Proper nutrition does not have to be your worst nightmare. Nutrition can be fun! There are certain principles and facts you need to know about what to put into your body so you can feel energized and healthy.

So often you hear people say, “I’m starting to gain weight. I really need to go on a diet.” Do you realize that if you made proper nutrition a way of life, you would never have to go on a diet? You would even be sick a lot less.

This means you would be able to live a more abundant life.

How Food Ties to Health

Before considering what you should and should not eat, let’s examine how poor nutrition wreaks havoc on young people today.

Obesity is a fast-growing problem in most countries around the world. The United States Centers for Disease Control and Prevention and the World Health Organization report that obese children and adolescents have a 70 percent chance of being obese as adults. This number increases to 80 percent if one or both parents are obese. These statistics reveal that it is important to maintain a healthy weight early in life!

Obesity is a serious concern because it causes major health problems such as heart disease, diabetes, stroke, cancer, asthma and sleep disorders, to name a few.

Often, young people fall into the trap of thinking they can eat anything. The laws of good health do not appear to apply to them since there seems to be no immediate penalty when they put nutritionless foods into their bodies.

This could not be more wrong!

It is true that “youth hides a multitude of sins.” But for every effect—good or bad—there is a cause! What you put into your body will exact a toll some time later in life. If you have poor eating habits now, you will pay a price later. That price will be the breakdown of your body’s basic functions, which can lead to sickness, disease and, sometimes, premature death.

Have you ever wondered why so many people are in hospitals, suffering from every disease known to man? Although most today think sickness comes by chance, they do not consider cause and effect. Sickness comes from not taking proper care of your body—poor diet, lack of exercise, improper amounts of sleep, and dehydration. God did not create us to be sick!

An additional factor that contributes to poor health is the increasing amount of time children and teens spend playing video games or sitting in front of the television or computer—all while snacking mindlessly!

Also, families today seem to have much less free time to prepare nutritious, home-cooked meals. Instead, fast, non-nutritious foods make us think “quick and easy” is the only way. It is obvious this mindset is taking a toll on our society.

A United Nations survey quoted by CBS News stated, “The brainpower of entire nations has diminished because of the shortage of the right vitamins…”

These vitamins can be obtained from a healthy diet.

Many in society do not eat correctly because they themselves were not educated about how to maintain a healthy lifestyle through proper nutrition. Even if they were properly trained, the temptations of this fast-paced society are overwhelming.

It is time to set the record straight. Let’s take a look at what to avoid, and then examine better options.

Foodless Foods

Most households spend the majority of their food budgets on processed foods. These include packaged meals and frozen dinners filled with additives and stripped of nutrients that protect your health. While food producers do claim to add back vitamins and minerals, they often also add harmful sweeteners, salt, artificial flavorings, fats, food coloring, preservatives and chemicals for texture. This is all done to increase a manufacturer’s profits—as these additives allow “foods” to sit longer on a shelf.

Four harmful ingredients in packaged foods are:

• Trans fats (found in vegetable shortenings, margarines, crackers, cookies, snack foods, and other foods made with, or fried in, partially hydrogenated oils)
• Refined grains (in which both the bran and germ have been removed)
• Excessive salt
• High fructose corn syrup (a highly processed sweetener)

You should search for these ingredients in the foods you eat and strive to avoid them!

Also, be wary of “white stuff” (such as white sugar, white flour, and white rice). These are heavily processed and have little nutritional value.

So What Is Good for Us?

Again, by consuming heavily processed meals, people do not provide their bodies with foods rich in nutrients designed to strengthen them to ward off germs and bacteria.

What does your body really need?

The more unprocessed foods you eat, the better nutrition you will achieve. Fruits and vegetables, whole grains, and herbs have tremendous health and natural-healing benefits. But be careful not to overcook vegetables as it depletes the vitamins and nutrients contained in them.

Consider limiting the amount of red meat (beef) you consume. According to a U.S. National Cancer Institute study, “Diets high in red meat and in processed meat shorten life span not just from cancer and heart disease but from Alzheimer’s, stomach ulcers and an array of other conditions as well” (HealthDay). Try substituting turkey or even bison for beef when possible.

Also, replace processed, packaged foods with super foods as much as you can daily. Packed full of nutrients, these foods will help maintain low cholesterol, reduce your risk of heart disease and cancer, and generally make you feel good and increase your energy. Below are 10 super foods.

• Spinach: High in vitamin A and a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B6 and C, spinach can boost your immune system. It can help prevent certain types of cancer and lessen your risk of cardiovascular disease.
• Beans: Rich in fiber, iron and full of protein, beans are loaded with complex carbohydrates that provide energy for the muscles and brain. The soluble fiber in beans helps regulate blood sugar and prevent overeating. Beans also contain cancer-fighting agents.
• Walnuts: These power-packed nuts contain high amounts of omega-3 fatty acids (good for your heart). They are one of the best plant sources of protein, and are rich in fiber, B vitamins, magnesium and antioxidants such as vitamin E. Other good choices are almonds and pistachios, as well as pumpkin and sunflower seeds.
• Salmon: An excellent source of omega-3 fatty acids, salmon is low in saturated fat and cholesterol and a good source of protein. (Wild-caught is considered better than farmed.)
• Berries: Fresh berries are high in folic acid, vitamin C, and fiber. They contain powerful phytochemicals that protect against many types of disease including cancer.
• Sweet potatoes: High in beta-carotene and vitamin C, this super food is a good source of fiber, vitamin B6, and potassium. It is fat-free and relatively low in calories.
• Broccoli: This highly nutritious food provides calcium, potassium, folate and fiber. It also contains phytonutrients (plant chemicals that contain protective, disease-preventing compounds), which can help prevent diabetes, heart disease, and some cancers. Broccoli contains the antioxidant beta-carotene and is also an excellent source of vitamin C.
• Apples: This fruit is a good source of pectin, a fiber that can lower cholesterol and glucose levels, and a good source of vitamin C—an antioxidant that protects your body’s cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folate. Eating one large apple provides you with five grams of fiber, which will make you feel full for a longer period of time. The sugars found in apples do not affect blood-sugar levels as much as starchy carbohydrates. This reduces the risk of a blood-sugar spike followed by a crash, as often happens when you eat an unhealthy option such as a candy bar.
• Tomatoes: High in fiber and potassium, tomatoes contain lycopene, which can protect against many kinds of cancer.
• Oats: Containing soluble fiber that lowers cholesterol levels, oats are high in protein. They are a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid. Eat the “whole grain” type, not the instant. This should include the entire grain—bran, endosperm and germ.

Other powerful food choices include olive oil, garlic, flax seed, coconut oil, herbs, teas and cinnamon. Study the nutritional and healing attributes of these and other options, and incorporate these super foods into your diet. The booklet God’s Principles of Healthful Living is a good place to start.

You have been given stewardship over your body. Determine to be healthy and have fun learning about nutrition! Change your lifestyle. Take charge of your body and how you fuel it. Get fit, eat healthy, and stay healthy!