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16 DIY Hacks for a Healthier Food Environment at Home

Updated: Mar 6, 2022

A Healthier Food Environment at Home is important because:

  • On average, humans are expected to consume at least 5 servings or 400 grams of fruits and vegetables each day (WHO, 2003).

  • Obesity is one of the world’s leading cause of death due to nutritional deficiencies and physical inactivity, thereby causing 3 million global deaths in 2010 (WHO, 2003).

  • In 2014, 39% of the world’s population (1.9 billion people) were considered overweight and 13% (600 million people) were considered obese (WELL v1, 2014, pg. 74)

(Source: WELL v2, 2018)

Such data are important because it highlights the importance of nutrition, specifically our consumption of fruits, vegetables, whole grains, nuts and seeds, and the role they play in providing us with micronutrients, fiber, and satiety.

Moreover, a healthy diet high in the aforementioned improves our health and reduces our risk of obesity, “cardiovascular disease, high blood pressure, type 2 diabetes and [gastrointestinal] cancers” (WELL v2, 2018, pg. 53).

An environment that inhibits our exposure to healthy food is not ideal, especially when we are now mostly working from home due to COVID-19.

Here are therefore 16 DIY Hacks for a Healthier Food Environment at Home (in a checklist sequence) within a reasonable price range:

1) Identify Food Allergies & find Alternative Food Options

Cost: $0

An allergic reaction occurs when our immune system sends antibodies called Immunoglobulin E (IgE) to help us fight against potential threats from entering into our body, which leads us to develop “symptoms most often in the nose, lungs, throat, sinuses, ears, lining of the stomach or on the skin” (AAAAI, 2020).

Some common food allergens include Peanuts/Nuts; Gluten; and Lactose. To be on the safe side, ask your family doctor for a food allergy test, which is typically covered by a standard health insurance plan (in Ontario, Canada, it is the OHIP).


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2) Avoid purchasing Deep Fried Foods

Cost: $0

Deep fried food is bad for you because this process of cooking changes the chemical composition of the food, resulting in the stripping away of natural nutrients. Furthermore, deep frying requires the use of oil, which adds additional calories and trans fats into the meal, thus increasing our risk to obesity, inflammation, and cardiovascular diseases.

Consider alternative cooking methods, such as air-frying or oven-frying and use healthier oils like coconut, olive or avocado when needed.

3) Avoid purchasing Food that do not have an Ingredient Label

Cost: $0

Food ingredient labels ensure that the consumer knows exactly what they are putting into their body. Without knowing, a food product could potentially cause severe harm to a person’s health.

If a food product does contain an ingredient label, a general rule of thumb is to avoid food which contain names that sound overly complicated and/or ones that you cannot pronounce.

4) Avoid & Limit purchasing Food containing Artificial Ingredients

Cost: $0

Artificial Ingredients are used for a variety of purposes, as flavor enhancers, liquid thickener or as a preservative.

Below are a list of common yet harmful artificial ingredients that should be avoided entirely, as well as ones that should be limited.

Harmful, avoid consuming entirely:

  1. Sodium Nitrite (found in packaged meats; carcinogenic)

  2. High-Fructose Corn Syrup (high carb; empty calories; causes weight gain & diabetes)

  3. Carrageenan (thickener & preservative; spikes insulin & causes ulcers)

  4. Sodium Benzoate (found in liquids; when consumed with Vitamin C, forms the carcinogenic Benzene in the body)

  5. Trans Fats (found in most junk food; causes inflammation, diabetes & heart disease)

  6. Artificial flavoring (chemically designed; effects to be studied)

  7. Hydrogenated Oils (flavor enhancer in junk food; causes insulin spikes & heart disease)

Limit in consumption:

  1. Monosodium Glutamate (MSG) (flavor enhancer)

  2. Artificial Food Coloring (can be an allergen)

  3. Guar Gum (thickener for liquids; causes bloating)

  4. Artificial Sweeteners. (causes bloating)

  5. Xanthan Gum (thickener for liquids; causes digestive issues)

  6. Yeast Extract (food additive; high in sodium and contains glutamate, which can cause headaches)

5) Avoid purchasing Food that do not have a Nutritional label

Cost: $0

Knowing how many calories there are in food helps mitigate overeating and unwanted weight gain, which ultimately can affect many parts of our health and well-being.

Nutritional labels should therefore indicate the following four basic parameters:

  1. Total Calories

  2. Macronutrients (Protein, Carbohydrates and Fat)

  3. Estimated Daily requirements

  4. Total Sugar Content