Let’s start with the worst foods and ingredients, just to ensure we know what to avoid as we stick to our resolution to eat even better this year. As you read labels at the store, you’ll see that some of them are very easy to avoid (no GMOs in organic food), while eliminating others poses more of a challenge (that pesky “yeast extract”…).

1. Monosodium Glutamate (MSG – a chemical form of a naturally occurring non-essential amino acid) is used to flavor foods and is often described as some form of “yeast” in the ingredient list. It is used in many processed foods (soups, frozen entrees, nutritional supplements, children’s medication, and even some infant formula) so as to reduce the cost of using real ingredients. Although governments deem it to be generally safe, concerns have been raised since the 1960′s when researchers discovered that large amounts of MSG fed to mice destroyed nerve cells in the brain. The ill effects of MSG may include headaches, feeling of fullness, nausea, weakness, change in heart rate and overall feeling of sluggishness. As a result of outcry by certain consumers and groups, many companies especially those producing organic foods have stopped using MSG.

2. Artificial Food Coloring (Red #3, Red#40, Yellow #5, Yellow #6, Blue #1) are non-naturally occurring chemicals used to color foods to make them more attractive to consumers. Many of these, such as Red#40, are banned in various European countries for their ill effects on health. If you read my blog, you have read it here before that artificial colors have been shown to cause allergic reactions, hyperactivity and attention deficit disorder, especially in children. You can find artificial food colorings in most sodas, “fruit” drinks, commercial brand cereals (i.e., non-organic), and, of course, candies, cakes, and most processed foods.

3. BHT (butylhydroxytoluene) is a fat-soluble organic compound often used as an antioxidant food additive (it has E number E321) as well as an antioxidant additive in cosmetics, pharmaceuticals, jet fuels, rubber, petroleum products, electrical transformer oil, and embalming fluid. Do you really want to have this in your food? It is there – have you checked your non-organic box of cereal lately? Health controversies surrounding BHT include cancer risk and hyperactivity in children.

4. BHA (Butylated hydroxyanisole) is an antioxidant consisting of two organic (that is, carbon based) compounds. It is a waxy solid used as a food additive with the E number E320. The primary use for BHA is as an antioxidant and preservative in food, often replacing BHT, food packaging, animal feed, cosmetics, rubber, and petroleum products. It is also controversial, having been linked to various types of cancer.

5. Partially Hydrogenated Vegetable Oils are subjected to the process of hydrogenation, which converts unsaturated fatty acids to saturated ones. Thus, the level of polyunsaturated oils is reduced and trans fats are created. Trans fats can be found in vegetable shortening, some margarines, baked goods, cookies, snack foods, fried foods, salad dressings, and, of course, processed foods. PHVOs can contribute to heart disease, cancer, and elevated cholesterol. Trans fats are banned in New York City and Denmark.

6. GMFs (genetically modified foods) are made with GMOs (genetically modified organisms), that is, animals or plants the DNA of which have been modified. In the US, the majority of corn, soybean, cotton, and canola crops are genetically modified, and one or more of these can be found in almost every processed food. Voluntary testing been done in the past has shown that GMOs can increase toxicity, allergy susceptibility, immune suppression, resistance to antibiotics, and the incidence of cancer. Sadly, GMFs are not required to be identified by labeling, although there is a strong push in that direction.

7. Pesticides are not additives, technically, but they are applied to conventional fruits and vegetables in many forms and in alarming amounts. Most chemical pesticides are known carcinogens and agricultural workers are instructed to wear protective clothing when applying the very pesticides we will then eat with our vegetables. Organic vegetables and fruits are not treated with pesticides.

Do yourself a favor and avoid PROCESSED FOODS! Reach for fresh bread instead of prepackaged sliced bread; use fresh mushrooms instead of canned ones, and make that dinner instead of heating one in the microwave, of all places. And if you must eat a processed food (like chocolate, or cereal) choose organic.

It really is easy – if I can do it, so can you!