Are You What You Eat?
By Marcelle Torres

At some point in life, you’ve probably heard the expression “you are what you eat.” Do you identify with it? This phrase goes beyond a simple popular saying. The term “you are what you eat” originated in 1826 with French philosopher Anthelme Brillat-Savarin, author of the book The Physiology of Taste. He suggested that the food we consume has a direct impact on our health, well-being, and identity. He explained that the type and quality of the food we choose and eat influence not only our physical health but also our mood, energy levels, and even our personality. Later, in 1940, American nutritionist Victor Lindlahr popularized the phrase, advocating that nutrition is the foundation of health (Phrasefinder, 2023).

Well, the topic is broader than simply labeling someone based on the type of food they consume. It’s evident that if a person consumes mostly processed foods—rich in sugars, sodium, trans and saturated fats, and poor in essential nutrients—in quantities greater than recommended for their body type, we’ll likely see a greater tendency toward problems such as obesity, high cholesterol, or other complications. If these choices are combined with a sedentary lifestyle, the situation can become even more disastrous.

However, just consuming these foods doesn’t guarantee that someone will become obese. A person’s overall lifestyle can directly impact their health. If that person exercises daily, for example, it may help to somewhat minimize the damage caused by eating these “bad” foods. Still, the issue runs deeper, and only a change in habits and mindset can truly “guarantee” the much-desired good health.

And that’s what we aim to address in this space.
We intend to reflect on how nutrition influences our overall health and to explore strategies that can help us maintain balance between body and mind. The purpose of this article is to provide information and bring a lighter perspective on how we nourish ourselves, especially considering that, according to the Brazilian Psychiatric Association (2022), more than 70 million people worldwide suffer from some type of eating disorder. That number is substantial, and something must be done to reverse this situation. Small daily changes in our lives, more conscious choices, and a lighter, more natural lifestyle can bring countless benefits to our health. After all, as Mahatma Gandhi once said, we must be the change we wish to see in the world.

What we eat reflects our culture, values, and lifestyle. Vegetarian, vegan, traditional, or processed diets are often linked to ethical, religious, economic, and social choices. Food, therefore, is a form of both personal and collective expression (University of North Texas, 2023).

Many people spend their entire lives chasing and trying out extreme diets, counting calories, and becoming slaves to food—when, in fact, it should be the opposite. Eating should be an act of pleasure and satisfaction, not a prison. Eating well is self-care; it is self-love. Making the right food choices can benefit us now and also future generations. I’m not saying this is a simple process, but it is possible as we make an effort and choose to adopt healthier habits in our lives. The changes we make today can help prevent future health issues and bring more quality to our lives. These are small daily adjustments that, collectively and over time, will make a big difference in how we live—and how we will live.

It is well known that ultra-processed foods can cause irreversible damage to our health.
But what exactly are these foods? The term was coined in 2009 by Brazilian physician and epidemiologist Carlos Augusto Monteiro, from the School of Public Health at the University of São Paulo (USP). It refers to foods made from raw materials (such as flour, sugar, and oil), synthetic substances, preservatives, and chemical additives that enhance color, flavor, and texture—creating a more appetizing product. The main issue is that, because these foods often taste good and are relatively affordable, they become much easier to consume. Another factor that leads to their consumption is the fast-paced lifestyle many of us lead, which drives us to seek convenience and make less mindful choices.

With a bit of willingness and planning, we can eat better. There’s a popular saying that goes, “we should peel more and unwrap less.” It refers to the idea that we should prioritize natural and minimally processed foods—such as fruits, vegetables, legumes, and whole grains—over ultra-processed foods that come in packages. This phrase also reminds us that we can choose a simpler and more conscious lifestyle, buying only what we truly need instead of stockpiling products that may go to waste if not consumed in time.

By doing so, we not only help our health but also the environment, as fewer packages mean less waste. Another important point when choosing fresh, whole foods is supporting local producers in your region, which helps strengthen the production chain and promotes sustainability.

Below are some strategies that can support our long-term health. If you don’t feel ready yet, start with one change at a time, keeping focus and discipline. Before you know it, you’ll have improved many aspects of your diet, your environment, and your life as a whole.

• Did you know that 70% of our body is made up of water? That’s why it’s important not to forget to stay hydrated and drink this precious liquid. To find out your ideal daily intake, multiply your weight in kilograms by 35 ml.
• When hunger strikes, choose a piece of fruit instead of a processed snack. To make this easier, always keep seasonal fruits and vegetables in your fridge.
• Don’t live for appearances. Don’t consume something just because you saw it on social media. Prioritize real-life experiences. Eat mindfully and choose nutrient-rich foods.
• Plan and set aside a day to cook all your meals for the week. This way, you save time and improve your quality of life, avoid waste, and eat real food instead of ultra-processed or frozen ready-made meals.
• Make it a habit to read food labels. If you see a long list of ingredients with names you can barely pronounce, that’s a sign it might be an ultra-processed product. Choose foods with fewer ingredients and familiar names.
• Can’t resist a sweet treat? Make your own using natural ingredients and reduce the amount of sugar recommended in recipes.
• Love eating bread? Why not make your own? Use whole grain flours and add seeds and grains to enrich it with fiber and improve its glycemic index. You can bake and freeze it, so you’ll always have some on hand when that craving hits.
• Avoid buying products with excessive packaging, like fruits wrapped in styrofoam and plastic film. Also, bring reusable bags to the store to avoid using plastic ones.
• Physical activity is essential for our health. We age well when we care for our bodies in a holistic and comprehensive way. Choose outdoor activities (like walking or meditating in the park) instead of staying in enclosed spaces with artificial stimuli.

Change happens when we decide the time has come. If we do a little each day, focusing on consistency, we’ll achieve great results in the long run. As mentioned earlier, you don’t need to implement all the suggestions at once—just make an effort to take the first step and begin the transformation that will bring the quality of life you’ve been longing for. And don’t forget: the more natural your choices are, the more your body will thank you. If we truly are what we eat, we need to make better choices if we want to become better people. Think about it!

About the Author

Graduated in Public Relations in Brazil and Culinary Management in Canada, I am passionate about healthy nutrition and founder in development of Artisan Gourmet, a space dedicated to gluten-free, dairy-free, and lower-sugar pastries. I believe that conscious food choices, combined with physical activity and emotional balance, can transform quality of life in a gentle and fulfilling way.

Instagram: @artisan.gourmet.ca

E-mail: marcelletorres12@gmail.com

 

References

7ESL. (2023). You Are What You Eat – Meaning and Examples. Available at: https://7esl.com/you-are-what-you-eat/

Brazilian Ministry of Health. (2022). More than 70 million people worldwide suffer from eating disorders. Available at: https://www.gov.br/saude/pt-br/assuntos/noticias/2022/setembro/mais-de-70-milhoes-de-pessoas-no-mundo-possuem-algum-disturbio-alimentar

Brazilian Ministry of Health. (2022). Food Guide for the Brazilian Population. Available at: https://www.gov.br/saude/pt-br/assuntos/saude-brasil/eu-quero-me-alimentar-melhor

Balmant, O. (2024). Ultra-processed food is not real food and should be taxed more, says Brazilian who coined the term. Available at: https://www.estadao.com.br/saude/ultraprocessado-nao-e-alimento-e-deveria-ter-imposto-maior-defende-brasileiro-que-criou-o-termo

Phrasefinder. (2023). You Are What You Eat – Origin. Available at: https://www.phrases.org.uk/meanings/you-are-what-you-eat.html

Scielo. (2019). Healthy and Sustainable Eating. Available at: https://www.scielosp.org/article/csc/2019.v24n11/4251-4262/

University of North Texas. (2023). You Are What You Eat. Available at: https://food.unt.edu/documents/Y.pdf