In a society defined by canned, frozen, boxed and processed foods, we’re in awe of those who consistently manage to eat well and avoid unhealthy pitfalls. Can we do it too? Making sense of nutritional advice and food labels isn’t easy. Finding trusted sources helps. This month Natural Awakenings asked some food-savvy friends for their own rules-of-thumb for eating right.

What tips and shortcuts help keep you on track with a healthy diet?

Yoga instructor Francesca Vanegas precooks vegetarian dishes for her busy week.

“For me, eating healthy is all about preparation. Weekends are a good time to cook one of my favorite spicy Indian bean dishes. It will last three or four days and can be added to in many ways. Since I don’t like to eat late, I try to get home for a healthy lunch. It’s easy to quickly steam some veggies or toss together a side salad. I always eat breakfast and I love tropical fruits. It’s not unusual for me to snack on three to four papayas a day. Mangoes, pineapples and bananas are among my favorites. At home I keep refrigerated cashews, almonds and walnuts on hand to munch, so I don’t end up running out for snacks.”

Acupuncture physician and psychotherapist John Patton eats what grows locally.

“Basically I try to eat proteins and complex carbohydrates that will grow where I live because they deliver the energy I need commensurate with my environment. Almost all fruits and vegetables do well in Florida. Seaweed is good, as are saltwater fish so long as they’re not bottom feeders. Pollution has put me off of many freshwater fish. I tend to eat free-range chicken or beef twice a week. Local wildflower and saw palmetto honey gathered away from groves sprayed with pesticides is great. And I’m a fan of Crystal Springs water from the Fakahatchee Strand because its headwaters are free of sugarcane runoff.

 “When it comes to shopping, I must trust the honesty of organic labels on foods I buy at reliable local stores like Oakes Market. In addition to whole foods, such as raw and lightly steamed produce, in winter months I like to eat short-grain brown rice, Ezekiel bread and steel cut oats or long-cooking oatmeal. Each day year-round I try to drink enough water, which is the number of ounces that’s equal to half my bodyweight.

 “Also, I’ve learned why grandma was right to insist that we chew our food. Chewing breaks food into more digestible pieces. It makes use of enzymes secreted in the mouth that aren’t available in the lower digestive tract. And it gives the body the 10- to 15-minute processing time it needs to tell the brain it’s satisfied. When we eat too fast we eat too much and have already left the table when the message gets through.”

Yoga instructor Kandy Love avoids should’s and have-to’s and tries new things.

“My physical body knows best what it needs. I let it lead, instead of my emotional body. Whenever I feel hungry the first thing I do is drink lots of water. If I’m still hungry, it’s time for nourishment. Then I eat fresh and organic whenever possible, or maybe an occasional frozen food. It depends on the day’s circumstances. I give myself permission to accept what’s possible where I am. If I don’t recognize the first three ingredients on a label, I don’t eat it. I also avoid canned and dried foods that contain salt or preservatives.

 “Traveling in China changed my life. I discovered it’s possible to eat flavorful vegetarian food using spices, many colored-foods and lots of green. I prefer to eat small meals throughout the day on a fairly regular schedule up to 8 p.m. I start my day with water to flush out my body and get me moving. Sometimes I supplement fresh fruits, veggies and occasional fish with various protein drinks. And I like to combine cereals. Right now I’m trying out some hot chai teas and Green & Black’s Organic dark chocolates. Yumm.”

Ayurvedic practitioner Christina Carlin loves herself by putting love in her food.

“My eating routine is simple—seasonal diets, favorite personal recipes, 10-minute meal preparation, no preservatives, no canned items, no frozen food and no leftovers. A food’s life force is gone when freshness is compromised. And I like to use good food as preventive medicine. I believe that the right foods eaten at the right time can ward off many types of illness.

 “Florida’s two seasons characterize my diet. In summer my meals consist of raw foods, fruits, salads, vegetables and a bit of dairy (though never mixed with fruit). Cool water, not iced, herbal teas, and juices mixed with water help cool the body. In winter, a crock pot makes it easy to cook rice, legumes and starchy vegetables. Adding a bit of fat offsets the dry weather. I like almonds and walnuts. Warm water and other beverages help keep the body warm. Pumpernickel whole wheat is the only bread I eat. Twice a year between seasons I detoxify for a month. The important thing is to have a regular approach that suits you and doesn’t swing with the latest fashion.”

Natural Awakenings franchise guy John Voell II allows a once-a-week splurge.

“I eat 99 percent organic seven days a week, 80 percent fruits and vegetables and 20 percent grains and proteins, mainly free range chicken and wild fish. Breakfast is 32 ounces of Dr. Willard’s Water, with more water later in the morning. Lunch is Wolfgang Puck’s Organic Thick Hearty Vegetable soup jazzed up with olive oil, curry, garlic powder and fleur de sel (salt). Weeknight dinner is lightly steamed veggies and some protein followed three hours later by four apples. I take detoxified iodine five days a week and continually snack on partially dehydrated organic bananas, which I buy in bulk. Weekends I eat out at Food & Thought café.

 “Until recently I saved Saturday night to pig out on pizza and ice cream. I got smart when I discovered Julie’s Organic Ice Cream. I like to alternate strawberry cream, vanilla mandarin cream and vanilla, which makes a fantastic organic root beer float. Now I’m experimenting with a whole grain organic pizza. So I still can indulge my Saturday food fest, but feel good about it.” a