News and Insights
Fueling Our Cells and Ourselves Better in 2025
December 20, 2024
Most of us have probably heard the phrase “tell me what you eat, and I’ll tell you what you are.” This quote, attributed to French gastronome Jean Anthelme Brillat-Savarin in 1825, speaks to the strong connection between what we put into our bodies and the effects it has on our physical and mental health. However, this concept can be traced back even further to the food practices of many ancient peoples.
The food we eat provides energy and nutrients that provide the foundation for the structure, function and fitness of every cell in our bodies, from our skin and hair to our muscles, bones, and digestive and immune systems. To feel and do our best as humans, we must fuel ourselves appropriately, and that means eating well.
However, the recent surge in foodborne illnesses in the United States transforms what might be a healthy meal into an unhealthy risk of disease for a growing number of people. This year alone, a deadly Listeria outbreak led to a recall of 200,000 pounds of Boar’s Head deli meat. Contaminated onions on McDonald’s Quarter Pounders were linked to E. coli outbreaks. And in the past week, a multistate outbreak of E. coli O157:H7 linked to an iceberg and romaine lettuce blend is actively under investigation by the U.S. Food and Drug Administration (FDA) and Centers for Disease Control and Prevention (CDC), along with state and local partners. A full list of potentially contaminated foods reported and tracked by the FDA can be found here.
Most recently, the risk of H5N1 bird flu in dairy herds has led the U.S. Department of Agriculture (USDA) to institute a mandatory national milk testing program nearly nine months after it was first detected. This comes on the heels of a study published in the journal Science, which suggested that this version of the virus might have an easier time mutating to allow for human-to-human transmission than earlier iterations of H5N1. The researchers reported that a single change at a key position on the virus’ main surface protein allows it to attach easily to cells in the human upper airways. The potential for this change to occur makes continuous surveillance of emerging mutations a significant need.
While eating any kind of contaminated food, be it due to microbes or toxic chemicals, we must also view the effects of food on health in a much broader context, one that recognizes that even uncontaminated food can make us sick. While it’s a tragedy that approximately 3,000 Americans die from foodborne illnesses each year, consider the devastation that results from the more than 4,000 deaths that occur in the United States every day from heart disease and cancer alone—not to mention other chronic diseases such as obesity and diabetes. What we eat can play a significant role in our risk factors for many of these diseases.
As an American millennial, I grew up when childhood obesity was tripling at an egregious rate. During this time, the consumption of ultra-processed foods, or those heat-and-eat foods, rose to make up approximately 60% of our diets across all socioeconomic backgrounds. Ultra-processed foods are those that come from refined ingredients and are manufactured with preservatives, artificial sweeteners and other additives to make them taste good and without nutritional benefits like fiber to make us feel full. Since then pre-packaged meals from frozen pizza to sweetened breakfast cereals have become staples of the American diet; approximately 70% of food and beverage products found in grocery stores can be classified as ultra-processed.
While it may be convenient for people on the run, a diet high in ultra-processed foods sacrifices nutrition for ease and leads to suffering—physical as well as mental—in the long-term. Overall, research has shown what we’ve most likely have known at our core: ultra-processed foods are making us sick.
This is not meant to discourage anyone from enjoying fast food every once in a while or make them throw their hands up if they can’t live without their favorite packaged snack food. I’m not immune to the chiming of Taco Bell or grabbing a slice of pizza when I’m short on time for lunch—but I believe we can all be more mindful of our eating habits and how we fuel our cells to potentially prevent chronic disease and live better.
This article is meant to inspire all to be more aware of what we’re putting into our bodies, reconsider our priorities when it comes to mealtimes and ultimately feel better by supporting our bodies with good nutrition. My rule of thumb is to choose foods that don’t have and don’t need labels, i.e., fresh vegetables, fruit, dried beans and intact whole grains. Here are some specific suggestions to keep in mind the next time you go grocery shopping:
- Learn to read food labels and recognize ultra-processed foods: Although we may take it for granted, the Nutrition Facts label on the back of our food and beverages did not make its debut until 1994. By learning to read this label properly, we can all make more informed food decisions by understanding serving size, calorie count and % daily value.
For example, the % Daily Value (DV) tells you the percentage of each nutrient in a single serving in terms of the daily recommended amount, which is based on a diet of 2,000 calories per day. Remember, you may need less or more than 2,000 calories depending upon your age, gender and activity level. And it’s important to note that many foods that seem to come as a single portion really contain multiple servings.
Next, look at the ingredients listed just below the Nutrition Facts label. Here, you’ll be able to tell if a food product is ultra-processed based on the kinds and amount of ingredients listed. Generally, ultra-processed foods typically contain a long list of ingredients most of which you would not be familiar with outside of a chemistry lab—for example high fructose corn syrup, maltodextrin or tripotassium phosphate (which can all be found in breakfast cereals)—telling you that a lot of processing has gone into making this food or drink.
- Prioritize fresh ingredients: Rather than worrying about which breakfast cereal may be the least processed, prioritize eating fresh, whole foods. This includes produce, dairy and meat, which are typically found around the perimeter of grocery stores. Use your senses when picking out produce: sight to make sure the color is even and bright, smell to make sure it doesn’t smell off or rotting, and touch to make sure your food is firm and/or ripe.
It’s also important to know what fruit and vegetables are in season and when so you can choose locally sourced and more flavorful ingredients that are full of vitamins, minerals, fiber, healthy fats and protein.
- Incorporate more fiber and plant-based protein: Try to add more protein and fiber, a type of carbohydrate found in plant-based foods that’s slow to break down in your digestive tract, into your diet by selecting beans, lentils, nuts and whole grains. For example, one way I’ve been able to feel better about what I’m eating is by incorporating alternative pastas like those made from lentils, chickpeas or other beans. Although I’m still eating pasta, I can feel good that this type is more nutrient-dense than white pasta, which has little fiber or protein.
- Handle leftovers and take-out food with care: Make sure you aren’t putting yourself at risk of a foodborne illness by storing leftover food appropriately. To avoid illness, refrigerate leftovers within two hours of cooking or removing them from a warm appliance. On hot days—90°F (32°C) and above—refrigerate within one hour. When putting take-out or leftovers away, use as many shallow containers as needed to help the food cool faster to prevent bacterial growth. Note, when reheating the food, make sure it warmed to 165°F (74°C) using a food thermometer to ensure it is cooked all the way through.
According to the FDA Food Code, all perishable foods that are opened or prepared should be thrown out after 7 days, maximum. No leftovers should stay in your fridge for longer than that. However, meat and poultry leftovers are safely refrigerated for up to four days; eggs and lunch meats are safely stored for up to five days.
- Raise awareness of food insecurity and accessibility issues: It’s not that easy to just say “buy organic” and leave it at that when nearly 15% of U.S households—or 4 million people—were food insecure, meaning they had difficulty providing enough food for all their members, in 2023. In one of the richest countries in the world, this is truly an embarrassingly high number. Food insecurity is a systemic issue that can affect anyone—even people with a steady income and access to affordable housing can experience a temporary setback that leads to food insecurity, including medical emergencies, natural disaster or other crisis.
Unfortunately, lack of access to enough nutritious food has long-term, serious consequences on people’s health and well-being. As such, we need to ensure healthy foods are available to all Americans. If you can, donate to your local food bank either goods, money or your time—whatever you are able to give. To create systemic change effectively, contact your local and national representatives. Remember, both are elected to serve you and your community—use your voice to tell them your concerns about food insecurity. You can find your local representative here.
As 2025 approaches, many people will be making resolutions to lose a little weight, eat healthier or support community groups that provide healthy food assistance. I hope you keep these tips in mind as we look ahead to the shiny new year. As Oscar Wilde once said, “Everything in moderation, including moderation.” I’m hoping we can all find a healthy balance to all aspects of life and wishing you all a Happy New Year!
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