8 Things I Consider When Choosing Food

1. Do I like it?
2. Is it nutrient dense (i.e., how much nutrition am I getting for the amount of calories in this food)?
3. Does it have things I particularly need: (fiber, vitamin A, folate or other B-vitamins, omega 3 fatty acids, vitamin C, protein, selenium, iodine, magnesium, potassium)
4. Is it free of chemicals or other things I want to stay away from? (e.g., pesticide residue, hydrogenated fats, high fructose corn syrup, excessively high amount of sugar, excessively high amount of fat, etc.)
5. Do I like it raw or in simple dishes that work well in my small kitchen area and small energy budget?
6. Can I store it at room temperature or does it require a freezer (which I do not have) or refrigeration (I have a very small refrigerator)?
7. Am I likely to eat all of it before it goes bad?
8. Taking into account all the above, is it worth the price I’m paying?

How does this work in real life? Let’s take a look at some very different foods:

Jelly Belly Jelly Beans

1. Yes! I LOVE, LOVE, LOVE them!

Feed Your Head: Folic Acid / Folate

Folic Acid / Folate:  

Folic acid is critical for everyone who has a mood disorder.

NOTE! Studies indicate that it is better and safer to get your folic acid from your food rather than from supplements.* Studies using folic acid supplements have found increased rates of the same cancers that a diet rich in folic acid sources reduces.

Here's a excerpt from whfoods.com about folate:

What events can indicate a need for more high-folate foods?

• Irritability
• Mental fatigue, forgetfulness, or confusion
• Depression
• Insomnia
• General or muscular fatigue
• Gingivitis or periodontal disease

Excellent sources of folate include romaine lettuce, spinach,asparagus, turnip greens, mustard greens, calf's liver, parsley, collard greens, broccoli, cauliflower, beets, and lentils.

I find it easiest to get in the habit of having large salads based on spinach or romaine to ensure I get enough folate.

*There is, however, a small percentage of us who have a genetic problem that makes it difficult for our body to process folic acid.  There is a test that can be ordered by a doctor to find out if this is true of someone and, if so, there is a prescription form of folic acid that can help them.