Last week, the world marked World Food Day, a day serving as a global platform to highlight joint actions in promoting sustainable nutrition. The goal: To raise awareness about food security, the ability of every person, everywhere, to have consistent access to healthy, nutritious, and affordable food. This year’s World Food Day theme is: "Hand in Hand for Better Food and a Better Future."
In a world of abundance, crowded supermarket shelves, countless trends and diets, the simple choice of what to put on your plate has become complex. In many countries, there is a noticeable increase in obesity, while on the other hand, families live with food insecurity. Israel also faces challenges: Rising obesity rates, increased consumption of ultra-processed foods, high availability of junk food, the high cost of living that makes it difficult for many families to make the right choices, and confusing messages about “health” and dietary trends—while focusing less on balance, moderation, and mindful eating.
To maintain a balanced and healthy lifestyle, it is important to understand that it is not just about what you eat, but how you choose food: With awareness, balance, and suitability for all family members. The home is where eating habits are formed from an early age. Here are five tips to help you get it right.
Planning Ahead Is Key
Buying food without planning can lead to poor choices. It is recommended to prepare an organized weekly shopping list including a variety of food groups such as vegetables, fruits, whole grains, legumes, quality proteins, and low-fat dairy products. Planning ahead also allows for financial savings and reduces food waste, contributing both to the family’s health and to the environment.
Prefer Natural and Simple Foods
The less a product is processed, the more it retains its nutritional value. It is recommended to reduce consumption of ultra-processed foods, such as snacks, industrial pastries, and sugary drinks, and to prefer simple, natural foods such as fresh vegetables, fruits, whole grains, and unsalted nuts. The food system is responsible for about 30% of global greenhouse gas emissions. Sustainable nutrition aims to reduce the carbon footprint by choosing seasonal, local, and more plant-based foods.
Maintain Nutritional Variety
Each food group provides different essential nutrients, so it is recommended to combine diverse foods throughout the week. Including legumes, fish, eggs, dairy products, and vegetables and fruits of different colors allows the body to receive all the necessary nutrients and maintain satiety and energy over time. To maintain a healthy body weight and reduce the risk of chronic diseases, it is recommended to consume more plant-based foods and less processed foods and red meat.
Pay Attention to Portion Sizes
Even when choosing healthy foods, quantity is very important. Excessive consumption of food, even nutritious food, can lead to unnecessary calorie overload. It is important to listen to your body, eat slowly, pay attention to feelings of fullness, and avoid eating out of boredom or habit. Mindful eating allows for greater enjoyment of each bite and fosters a positive, healthy relationship with food.
Nutrition Education at Home
Proper nutrition begins with leading by example and habits that take root from a young age. When family members cooperate, choose ingredients together, cook, and eat around a shared table, a healthy and balanced awareness is created. It is recommended to involve children in the shopping and cooking process, growing vegetables in the garden, explaining the importance of healthy food, and encouraging tasting new foods.
Limor Tal Pony is Head Dietitian, Maccabi Healthcare Services