Most of us never stop to think about how the food we eat might be harming our bodies. But in the absence of any other information, the simple temptation to grab a pack of potato chips might become an unnecessary habit. Our brains just know better than us. Here’s what they can tell us:

Eating a lot of processed junk food might make you live longer

Snack-style foods that tend to be particularly high in added sugar (including chips) may leave us with a “healthy lifespan” that is up to 12 years longer than our peers who don’t eat as much junk food, according to a review of more than 200 studies. That might seem like a small gain, but in the context of studies that looked at overall diet quality, people with a high intake of added sugar had significantly lower rates of heart disease, diabetes, and other major diseases.

An increased risk of cancer

Not only do processed foods contain a higher percentage of sugar and fat than foods from traditional food sources, but there’s evidence that they also tend to be slightly less nutritious, with high levels of saturated fat, polyunsaturated fat, and sodium.

A higher risk of heart disease

Researchers estimate that one serving of fried potatoes every day can increase a person’s risk of dying from heart disease by 2 percent. Such a large increase would put us at the high risk for heart disease category.

How do you get healthy fast?

It sounds obvious, but trying to get healthy can be overwhelming, and the research suggests that the best way is to focus on the most nutritious food groups. Here’s a guide to the top five kinds of foods.

Whole grains

Whole grains are the foundation for a healthy diet. Rich in fiber, folate, and antioxidants, whole grains are also the ideal source of healthy omega-3 fatty acids, which provide a protective effect against heart disease and other diseases.

Keep in mind that whole grains are only one of many food groups that improve our health, so consider spending a little time exploring the other five, as well:

Grains, such as brown rice, quinoa, barley, and oats, are rich in nutrients and promote a healthy digestive system. Be sure to check the label to determine what, if any, preservatives or additives you may be consuming.

Oils

Many oils, like corn oil, avocado oil, grapeseed oil, and olive oil, are high in omega-3 fatty acids. Use olive oil in place of canola oil, which contains a high concentration of omega-6 fatty acids.

Many oils, like corn oil, avocado oil, grapeseed oil, and olive oil, are high in omega-3 fatty acids. Use olive oil in place of canola oil, which contains a high concentration of omega-6 fatty acids. Vegetables: For nutrients, including vitamin C, folate, iron, vitamin A, and potassium, you can find fresh and frozen vegetables that are high in these nutrients in the produce section of the grocery store. However, vegetables are also high in calories, so plan on eating a lot of fruits and vegetables if you’re following a plant-based diet.

For nutrients, including vitamin C, folate, iron, vitamin A, and potassium, you can find fresh and frozen vegetables that are high in these nutrients in the produce section of the grocery store. However, vegetables are also high in calories, so plan on eating a lot of fruits and vegetables if you’re following a plant-based diet. Protein: A good source of protein is dairy, so keep milk, yogurt, and cheese in your refrigerator, where they’re safe to consume. While butter and other fatty foods are considered healthy options, they can contribute to weight gain.

A good source of protein is dairy, so keep milk, yogurt, and cheese in your refrigerator, where they’re safe to consume. While butter and other fatty foods are considered healthy options, they can contribute to weight gain. Alcohol: If you drink alcohol, make sure you limit your consumption to one to two glasses of wine with dinner. You don’t need to avoid all alcohol entirely, but you need to choose foods that are lower in calories and alcohol. You can even find vegan wines that are lower in calories and alcohol.

If you drink alcohol, make sure you limit your consumption to one to two glasses of wine with dinner. You don’t need to avoid all alcohol entirely, but you need to choose foods that are lower in calories and alcohol. You can even find vegan wines that are lower in calories and alcohol.

Get enough sleep

If you’re sleeping less than 6 hours a night or not getting enough sleep, it can affect your ability to exercise, eat correctly, and reduce the number of calories you burn.

• Anything that contains eggs, milk, honey, mustard, mayonnaise, and sesame seed dressing. These items are not acceptable on a vegan diet.
• Anything that contains large amounts of soy, cottonseed, peanuts, peanuts, sunflower, flaxseed, lentils, kidney beans, chickpeas, or quinoa, or does not contain the vegan ingredient beans, peas, or soybeans. If you’re allergic to these, these foods should be removed from your diet. (Vegan versions of these foods are often available on the shelf.)
• Anything that contains milk from non-dairy sources and includes cream. If you’re allergic to dairy, you can use other non-dairy cream substitutes.
• Anything containing peanut butter.
• Anything containing nuts (walnuts, almonds, pecans, cashews, Brazil nuts, macadamia nuts, and cashew nuts) that are ground.
• Anything containing honey and contains more than 1% or 2% honey by weight.
• Anything containing breads, pasta, grains, or baked goods that are made from wheat flour.
• Anything containing wheat.
• Anything containing rice that is not brown rice, cooked rice, or uncooked rice.
• Anything containing starchy vegetables such as peas, corn, potatoes, carrots, and zucchini. If you’re allergic to potatoes, you should avoid these as well.
• Anything containing egg yolks.
• Anything containing nuts (walnuts, almonds, pecans, cashews, Brazil nuts, macadamia nuts, and cashew nuts).

While it’s nice to be able to cross-reference the list of ingredients and still choose an assortment of foods that don’t pose a health threat, most of us can’t handle it. Especially those of us who experience reaction to one of these ingredients—which, in my experience, comes quickly—there’s a risk of creating a full-blown allergy to the entire family if we rely on one source of food. Many of the same factors that make us hesitant to avoid the smallest things may make us take allergy warnings a little more seriously.

Have you ever attempted to avoid all nuts on a dairy or soy-free diet? Have you tried a similar diet with a cross-contamination issue? Let us know what you think!

Smoothie full of iron, calcium, vitamin C and potassium

1. Blend avocado, pineapple, spinach and banana in the blender.
2. Add chia seeds and water.
3. Blend it once more to make it smoothie.
4. Serve chilled.

Zucchini delicacy

1. Prepare smaller zucchini, cut it lengthwise and put it on the bake sheet with baking paper on it.
2. Put it into oven and bake it on 180 °C for 10 minutes.
3. Mix chopped garlic with tomato sauce and herbs meanwhile.
4. Take out zucchini, cover it with tomato mix, add ham slices and sprinkle with graded mozzarella.
5. Put it into oven for another 20 minutes. Serve hot afterwards.

Quick meal when you crave something sweet.

1. Put all ingredients into a bigger bowl.
2. Add milk and blend everything until smooth.
3. Serve chilled.

Fall in love with zucchini

1. Wash zucchini and tomatoes and cut them on bigger pieces.
2. Add mix of zucchini and tomatoes into a pan.
3. Add pepper, soy sauce and let it stew for about 5 minutes, until zucchini gets soft.
4. Put mix on a plate and serve with bread.

Egg lovers

1. Place eggs in a large saucepan.
2. Cover them with cool water by 1 inch.
3. Cover with a lid and bring water to a boil over high heat; when the water has reached a boil, set the timer for the desired time.
4. Boil for 6 – 7 minutes over medium-high heat for perfect hard-boiled eggs.
5. Place peeled the eggs in a bowl.
6. Mash using a fork. Add yogurt, mustard, chopped onion, salt, and pepper and if you like dill.
7. Fold until all the ingredients are well blended.
8. Spread over your slice of bread and enjoy.

Eggs feast

1. Cook the eggs for 9-10 minutes.
2. Peel eggs, cut them lengthwise and remove the yolks.
3. Stir the egg yolks with fork and mix them with ricotta, chive, salt, pepper and paprika.
4. Fill the eggs with created mixture.
5. Serve lightly chilled.

Prepare a simple snack of smoked salmon and cottage cheese, flavored by fresh dill.

1. First prepare a cucumber. Clean the cucumber, dry and, using a scraper, cut into long noodles.
2. Cottage cheese mix with one tablespoon of chopped dill and season with salt according to your taste.
3. Prepare the dressing: Mix the oil with lemon juice, chopped dill and leave it for 15 minutes.
4. Put the salmon slices into a half-circle on the plates and pour the flavored cottage cheese into the middle.
5. Pour all the topping, add bread and serve.

It’s quick, warm and comforting.

1. Cook the pasta in salted boiling water for 8-10 minutes until cooked through, then drain.
2. Add chopped olives, pesto, olive oil and salt if you wish into the pasta.
3. Sprinkle the pasta with parmesan cheese and serve.