Whether it be from health class or tiktok, we are flooded with the message to eat better! That is all good in theory but is much harder to do in practice. Eating healthy can feel expensive or overwhelming given all the choices and labels. I’m here to help you make better choices in a familiar setting, at the NYC deli. I talked to a professional dietitian, Alba Pllana Dervishaj, MS, RDN, CDN, about common misconceptions and she shared some valuable tips.
I’m worried about eating fat
Not all fats are created equal. For years, fat was demonized as the enemy of a healthy diet, but now we know that some fats are essential for brain function, hormone production, and overall health.
Good Fats: Mrs. Dervishaj says “Good fats are beneficial for your health, particularly for heart health, brain function, and reducing inflammation in the body.”
Bad Fats: Trans fats and excessive saturated fats, often found in processed snacks, fried foods, and some baked goods, can raise bad cholesterol and increase the risk of heart problems. Ms.Dervishaj says “While some saturated fat is ok to eat in moderation, too much can increase heart disease risk and inflammation.”
Deli Tip: Eggs and Avocado in your sandwich or salad and yogurt are great sources of good fats
Should I avoid carbs?
Carbohydrates are your body’s main source of energy, but the type of carbs you eat matters.
Good Carbs: Found in whole grains, fruits, vegetables, and legumes, these carbs are high in fiber and nutrients, helping you feel full longer and maintain steady energy levels.
Bad Carbs: Refined carbs like those in white bread, pastries, and sugary cereals can cause blood sugar spikes and crashes, leaving you tired and hungry soon after eating.
Deli Tip: Choose whole-grain/Whole Wheat wraps or oatmeal over white bread sandwiches or sugary muffins.
Should I switch to diet soda?
Sugar is another misunderstood nutrient. While too much sugar is a concern, consuming too much artificial sugar can be worse.
Good Sugar: Naturally occurring sugars in fruits and dairy come with fiber, vitamins, and minerals that help your body process them more effectively.
Deli Tip: Flavored seltzer water is a great alternative to soda.
Don’t be overwhelmed or afraid when trying to eat healthy. Ms. Dervishaj offers us some great advice “Instead of aiming for perfection and becoming obsessed with eating a certain way only, focus on making mostly healthy choices while allowing yourself to have occasional treats. By doing so you can create better eating habits for yourself without feeling stressed or guilty. Most importantly, even when you have a treat-please eat it with pleasure and enjoy it.”