Samantha Citro Alexander discovered something important when she was close to 11. The food she ate affected her health. Growing up in an Italian-American family, meals were all about comfort—think Grandma’s lasagna and fresh fruit. But as she hit her pre-teen years, her stomach began to react poorly. “It felt like a bowling ball,” she recalls, still remembering the discomfort.
After many doctor visits and a strict diet, she found that dairy was causing her problems. That was her first big wake-up call about the impact of food on her body.
Fast forward a couple of decades, and Samantha is now the CEO of FoodHealth Company. She aims to make healthy eating simpler for everyone, using a scoring system that grades food options. This tool is something she wishes she had years ago while battling her digestive issues.
Today, in her 30s, Samantha has transformed her health. She focuses on everyday foods that provide energy and support her digestion. She learned a lot from her youth, especially during a time when takeout and convenience foods ruled her diet. There’s growing evidence that these processed foods can lead to various health issues, including heart disease and cognitive decline.
Determined to change her eating habits, she started visiting farmers’ markets. She discovered new ingredients and even took a cooking class in Indonesia that showcased the power of herbs and spices for digestion. This experience changed her view of healthy eating. Instead of merely avoiding unhealthy foods, she began to embrace nutritious options. “Fuel your body with goodness,” she says.
So, what does a typical day of eating look like for Samantha? She starts with a high-fiber breakfast, often a protein smoothie alongside avocado toast. Throughout the day, various teas and herbal drinks keep her hydrated and provide essential nutrients. For lunch, she opts for grain bowls or salads packed with veggies and healthy fats. Dinner is diverse; she loves dishes like soba noodles with bone broth, rich in collagen for better skin and joints.
Fresh, local produce is key for her. It tends to be more nutritious than larger grocery store options, which often lack flavor due to being picked early for transport.
If you’re looking to improve your diet, Samantha’s advice is straightforward: cook simple meals with whole foods. “Start with one meal a day,” she suggests. This change is a great way to regain control over what you eat and focus on nourishing your body.
As our understanding of food science evolves, tools like Samantha’s FoodHealth score can help individuals manage chronic diseases effectively. Eating a diet rich in fruits, vegetables, legumes, lean proteins, and healthy fats can lead to better health outcomes.
Healthy eating isn’t just about restrictions—it’s about adding value to your diet. So, take a step towards nourishing choices, starting with small daily changes.
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