You Are What You Eat: To What Extent Is This True? Essay

Introduction, chemical aspect, food consumption case study.

Consumed food affects people’s health and life activity as bodies receive different vitamins and nutritional elements. In some parts of the world, the deficit of specific vitamins can appear due to the lack of sun or the unpopularity of seafood. According to Cashman, a huge amount of ultraviolet synthesizes vitamin D in skin 1 . To ensure the full capacity of this component, people should constantly live in locations where the number of sunny days exceeds rainy days. People who do not have access to these locations should consume more products like salmon, cod liver, and tuna to increase the amount of needed vitamin D. Hair loss and weak bones can be the direct indicators of what people eat 2 . The general body appearance can signal the early steps of avitaminosis.

People should pay more attention to the composition of chemical elements in their dishes. The perception of food can vary depending on the location and the general atmosphere. For example, Spence stated that different chemical processes happen when people eat at home and in restaurants 3 . Chemical element splitting affects the level of generated endorphins, and during the day out in a specific food place, people may experience more happiness from the consumed food 4 . Endorphins retrieved from food can help people to cope with stress and look more attractive.

Lack of attention paid to the type of food and balance of products can cause health problems like obesity. Daily consumption of fatty food approves the statement “you are what you eat,” as skin problems and critical body mass are direct and visible indicators of the issue. In the early stage of obesity development, the changes in the general appearance might not be clear, but the shifts in the body mass index (BMI) are significant 5 . People with these health problems start losing interest in physical activities and dive into depression 6 . In this case, the skin might become pale and the facial expressions can be less bright.

The influence of the surroundings builds eating habits and the general attitude to food. Timmermans et al. conducted a study where they found out that children in The Netherlands influence their peers to buy unhealthy food as it makes them cooler around others 7 . Children and teenagers build their food perception by observing parents and friends. However, due to the fact that most of the time is spent at school, other children have a greater impact on eating habits. This issue has caused 15.6% of obesity around children in The Netherlands 8 . The parents’ attention to what their children eat at school helps protect a relatively high health level and ensure that food positively influences how young people look in society.

In conclusion, the food people indeed consume depends on their appearance and mental condition. This happens because some people might receive more vitamins from specific products and look better, but others are required to consume more to stay in the same condition. Moreover, the habits taken from childhood greatly influence the relationship to food and its importance in looking attractive and healthy.

Cashman, K. D., “ Vitamin D deficiency: Defining, prevalence, causes, and strategies of addressing ”, Calcified Tissue International 106 (2020): 14-29. Web.

Chooi, Y. C., Ding, C. and Magkos, F., “ The epidemiology of obesity ”, Metabolism 92 (2019): 6-10. Web.

Higgs, S. and Ruddock, H., “ Social influences on eating ”, Handbook of Eating and Drinking (2020): 277-291. Web.

  • Spence, Charles. Gastrophysics: The new science of eating. Penguin UK, 2017.

Timmermans, J., Dijkstra, C. and Kamphuis, C., “’ Obesogenic’ school food environments? An urban case study in The Netherlands ”, IJERPH 15:4 (2018): 619. Web.

Zmora, N., Suez, J. and Elinav, E., “ You are what you eat: Diet, health and the gut microbiota ”, Nature Reviews Gastroenterology & Hepatology 16 (2019): 35-56. Web.

  • Cashman, K. D., “Vitamin D deficiency: Defining, prevalence, causes, and strategies of addressing”, Calcified Tissue International 106 (2020): 14.
  • Cashman, K. D., “Vitamin D deficiency: Defining, prevalence, causes, and strategies of addressing”, Calcified Tissue International 106 (2020): 15.
  • Zmora, N., Suez, J. and Elinav, E., “You are what you eat: Diet, health and the gut microbiota”, Nature Reviews Gastroenterology & Hepatology 16 (2019): 37.
  • Chooi, Y. C., Ding, C. and Magkos, F., “The epidemiology of obesity”, Metabolism 92 (2019): 6.
  • Higgs, S. and Ruddock, H., “Social influences on eating”, Handbook of Eating and Drinking (2020): 278.
  • Timmermans, J., Dijkstra, C. and Kamphuis, C., “’Obesogenic’ school food environments? An urban case study in The Netherlands”, IJERPH 15:4 (2018): 619.
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IvyPanda. (2024, January 2). You Are What You Eat: To What Extent Is This True?

"You Are What You Eat: To What Extent Is This True?" IvyPanda , 2 Jan. 2024,

IvyPanda . (2024) 'You Are What You Eat: To What Extent Is This True'. 2 January.

IvyPanda . 2024. "You Are What You Eat: To What Extent Is This True?" January 2, 2024.

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IvyPanda . "You Are What You Eat: To What Extent Is This True?" January 2, 2024.

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  • You Are What You Eat

Origin of “You are What You Eat”

The exact source of this phrase is unknown but it is said that Anthelme Brillat-Savarin used this phrase in his book, “Physiologie du Gout, ou Meditations de Gastronomie Transcendante” published in 1826 and it translates in English as, “ [Tell me what you eat and I will tell you what you are] .” Later in his essay , Concerning Spiritualism and Materialism in 1863-64, Ludwig Andreas Feuerbach also used this phrase in almost similar meanings. Both imply the same meanings that food we eat has a bearing on our mental and physical conditions.

Meaning of “You are What You Eat”

It is a metaphorical expression implying what people eat could eventually affect their lives. If they eat healthy food, they will feel healthy, and if they eat rubbish and junk food, they will not feel healthy. It is because these are the types of foods, which affect human weight and consequently affect hair condition, organs, teeth skin, and brain cells, etc. To simply put it, food defines your physical and mental character .

Usage of “You are What You Eat”

The phrase means that to become healthy and fit, one needs to eat balanced and good food. For instance, if you eat consistently a variety of life-sustaining, healthy and whole foods, then your body would glow and give you better feelings. If you eat mostly nutrient-dense foods, such as whole plant foods including beans, onions, berries, seeds, green vegetables, and fruits, you would get a heavy amount of minerals, vitamins, anti-oxidants, phyto-nurtrients and carotenoids  that keep human body strong, healthy and also protect it from high cholesterol, cancer and heart diseases. However, in case you live on fast foods or junk and trash, it will certainly affect your bodily organs and lead to several physical ailments as well as impacts your mental condition.

Literary Source

This phrase first appeared in Anthelme Brillat-Savarin’s book, and is translated into English as;

“Tell me what you eat and I will tell you what you are.”

In fact, it intends to encourage and motivate people to be health conscious in that they need to consider every food item before they take in.

Literary Analysis of “You are What You Eat”

On the surface, the phrase conveys that to be healthy and fit, your intake of food should be good. However, the interpretation could go deeper as, foods contain different nutrients including vitamins, amino acids, minerals, etc. and our human body cells are made up of these nutrients. When we eat this food, our digestive system extracts these nutrients from food, and it becomes part of body cells, and finally, this food makes us feel strong and fresh if it is balanced diet or weak and tired, if not containing sufficient ingredients. Hence, it affects our thinking too. Literally, we become what we eat. Also, there are a number of healthy and unhealthy eaters around the world, yet the statistics prove that some people are healthier than others, depending on which type of meal they eat daily. That is why the use of this phrase indicates a mental makeup of a nation.

Literary Devices

  • Metaphor : Food is a metaphor for human beings.

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you are what you eat essay 200 words

How True Is the Saying “You Are What You Eat?” (Includes Free Guide & Cheat Sheet of Healthy Foods to Eat Every Day)

  • December 27, 2019

How True Is the Saying "You Are What You Eat?"

“You are what you eat”  is probably the truest statement you will ever hear regarding your health and habits.

It is not just a metaphor or a modern-time meme that took its essence of it out of context.

It illustrates an important message that  everything we consume will eventually reflect on us physically, mentally, emotionally, and even spiritually.

If you want to know how you can apply this saying to eat better, here’s a list of things you want to know:

What Does the Saying “You Are What You Eat” Mean Exactly?

What is health, the “d” word: defining the word “diet”, how to start eating healthy.

Eating healthy is a choice you make every day, relying on yourself, rather than the food industry and its marketers. Ready to become a health ninja? Let’s begin.

choosing healthy food

My findings looking into this topic uncovered a truth that will make you rethink your relationship with your body and food.

The health and food industry is filled with many misconceptions about what’s good to eat, fad diets, and advice on what it means to be healthy and eat well.

This may not be immediately obvious or even important to you to know this information right now,  but looking at it on a surface level it’s quite a simple and very important formula to know. 

Consider this analogy : If you eat bad food, then you’re going to eventually look and feel bad. If you eat good healthy food, then you are going to look and feel great. Plain and simple.

And there is another interesting reason why that formula works the way it does. Let’s look at the crux of the matter and investigate this “You Are What You Eat” thing a little further and dive into some basic science 101. 

You need to think of your body as a machine that is constantly regenerating itself to keep all its parts in an optimal peek state of efficiency . It does that by relying on your body’s internal manufacturing plant of cells .

Yes, you read that right, your body has a manufacturing plant of cells that works to replace and renew dead cells. An average adult loses around 300 billion cells every day, and this “cell manufacturing plant” is fuelled by the food that you eat . 

If you feed it bad fuel (a.k.a. junk food) It will produce unhealthy or weak cells because of the nature and poor nutrition of your diet.

You can’t eat nutritionless food and expect your body’s “cell manufacturing plant” to run efficiently and produce at its best.

It is equivalent to someone giving you a spoon and asking you to nicely and cleanly attempt to cut a steak in half. I’m sure if you try hard enough you’ll eventually get it cut, but it wouldn’t be clean-cut and it’ll most probably look messy. Your cells would be produced in the same condition.

And how true is the saying?

Let me give you the end conclusion to this just so you don’t get too surprised. It’s just a simple fact and not exactly health advice from anyone.

The simple fact is that… You can’t rely on anyone but yourself, and that is by far the best advice and lesson you’ll get from reading this article.

Surely you’ll get to know all the healthy tips and tricks of eating well, know what things you can consider as healthy everyday food to eat, and even how to prep quick & simple healthy meals on a budget.

You’ll also be getting an awesome cheat sheet list of wholesome foods for you to refer to anytime you want to know what to eat or buy…

But the real takeaway is that you’ll educate yourself and learn about different food diets, and how to differentiate between what is real and reliable advice and what is a fad.

You may be thinking to yourself, “but what do I know about how to be healthy or what to eat? That’s why I’m here, I need advice!”

But be rest assured that by the time you are done reading this article you will have a whole new understanding of what it means to be healthy.

Our goal is to get you to become a health ninja .

With some simple tips and advice, you’ll be able to just glance at items in the grocery aisle and quickly identify what is real wholesome natural food versus fake junk food that is disguised and marketed as “healthy.”

Read on and become more aware and health-conscious about the food you put inside your body, It’ll make a big difference in the long run. 

This is something that is not just “theory,” but you will be able to actually feel the difference over time in your everyday life. 

Now let’s start and jump right in .

cooking healthy food

Let’s first start by removing all the fluff and overanalyzing of food, and let’s talk about a simpler and more realistic definition of “health and healthy food”. Here are a few definitions that we think are great, simple, and deliver the right message :

  • “ Foods I can eat frequently that give me enough fuel to get through the day AND don’t make my mind and body feel sluggish and slow .”
  • Another definition is given by Eric Edmeades, and he says: “Starting to take steps towards improving your health doesn’t mean you need to be worried about cutting out of your diet all kinds of things, it means you just need to worry about getting your needs met. Because when your body is well-nourished, then your body will stop craving nonfunctional foods.”

When you think about it, If you care about feeling happy and living a good life , you will need to connect it to your values.

Well, simply speaking some people value their emotional well-being as a part of their health. Health is not all about your physical body alone.

Most don’t directly make such a connection, but your emotional well-being is connected to how you feel inside out.

When you really enjoy your life, you send this message to your genes: ‘I’m useful,’ ‘I’m valuable,’ ‘I should be here.’ So, when you enjoy your life more, you do a huge amount to your own longevity. — Eric Edmeades

In addition, the World Health Organization gave a definition of health that is still used today, 

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” — World Health Organization, 1948

So the word “health” in this context is the complete emotional and physical well-being . With that said, we’ll be covering health from both these angles. 

If you care about your physical and mental health, then you’ve come to the right place!

Let’s start now by decrypting and reconstructing the true understanding of that infamous “D” word: ”Diet.”

healthy diet

Does the word “diet” immediately make you cringe and think of a regimen of bland boring foods for weight loss? If it does, you aren’t alone. 

More often than not, the word “diet ” is misused in our everyday language. Over the years companies have brainwashed people by marketing the word “diet” to describe low-calorie foods that are meant to help with weight loss.

But there is another more accurate meaning of the word “diet”. It refers to the food and drink a person needs to consume every day to sustain a healthy mental and physical state of being. 

“ Nutrition involves more than simply eating a “good” diet—it is about nourishment on every level.”

To define diet and understand its true meaning, we’ll need to go back to its original meaning.

I’m sure you’ve even heard your friend at some point saying a sentence like, “yeah I need to lose weight so I’m going on a diet”, or “I’m going to go that paleo diet because my coach says that it’s best for my lifestyle”.

It’s pretty common for somebody to think of a diet as “a temporary change in the way you eat in means of achieving a certain goal”.

That type of thinking is precisely why people often end up in what is called “yo-yo dieting” (going on and off a diet). 

Failure to properly commit to these types of diets can leave you feeling emotionally drained and frustrated. In addition, it also takes a physical toll on your body’s health too.

That’s because modern diets don’t adhere to the perfect human diet prescribed for us by evolution.

Scientists know that every living organism on planet Eart has a diet specific to their species. But somewhere along the way, we forgot about the perfect human diet that evolution has prescribed for us. — Eric Edmeades

So basically, in short, every organism in the world has a particular diet it needs to sustain itself. Ants, elephants, humans, and all organisms have a particular diet specific to their physiology.

Real lasting transformation is not about having to adhere to restrictive and strict rules around food. It’s about changing your relationship and psychology with food.

So now that we know humans have a specific diet naturally assigned to us by nature, let’s explore how you can start eating healthy today by using that very tip!

healthy food

So we’ve explained the meaning behind the metaphor “you are what you eat”, as well as how you should think abou t your mind and body’s health sustenance based on your diet.

Naturally, after all this information, the question you are probably pondering is “what should I eat?”

Need not worry because we’ve got you covered .

What foods should you eat every day?

The human diet is not a secret nor is it unattainable. Being healthy shouldn’t be so complicated to follow or understand. If it is, then your doing it wrong.

Go to any good source of health information and you’ll find that doctors, websites, and health nutritionists all generally recommend the same list of healthy foods with some variations.

So we curated a simple and to-the-point list of whole foods. We also included some of the most nutritious vegetables, meat, and grain options that you can easily get a hold of from your local grocery store.

What makes our list special? Well, pretty much nothing on this list is special, and that’s the point of why you should consider following it. It’s simple and based on the universal needs of a human diet.

An easy-to-follow whole foods list (with infographic guide)

you are what you eat essay 200 words

Protein (pick one per meal)

  • 3.5oz (100g) chicken / turkey
  • 3.5oz (100g) pork
  • 3.5oz (100g) salmon
  • 3.5oz (100g) tuna / sardines
  • 2 x medium eggs
  • 7oz 200g plain yogurt
  • 7oz 200g cottage cheese 
  • 1oz (30g) cheese
  • 3.5oz (100g) tofu / tempeh
  • 1 cup cooked soy/edamame
  • 1 cup cooked peas 
  • 1 cup cooked chickpeas 
  • 1 cup cooked  beans 
  • 1 cup cooked lentils 
  • 1 cup cooked quinoa
  • 2oz (60g) protein powder  

Carbs ( pick one per meal)

  • ½ cup cooked rice
  • 3.5oz (100g) potatoes 
  • ½ cup cooked  oatmeal
  • ½ cup cooked pasta
  • ½ cup cooked buckwheat
  • ½ cup cooked whole grain flour
  • ½ cup cooked millet
  • ½ cup cooked amaranth
  • ½ cup cooked barely
  • ½ cup cooked peas 
  • ½ cup cooked chickpeas 
  • ½ cup cooked beans 
  • ½ cup cooked lentils 
  • ½ cup cooked quinoa
  • ½ cup cooked corn

Healthy fats ( pick one per meal)

  • 1oz (30g) nuts
  • 2 tbsp seeds
  • 1 tbsp nut or seed butter
  • 2 tbsp cocoa powder
  • 2 tbsp carob powder
  • ½ tbsp vegetable oil

Drink (optional, pick one per meal)

  • 8oz (240ml) smoothie
  • 8oz (240ml) fresh juice
  • 8oz (240ml) milk substitute almond / soy / oat / cereal

Instructions: In this meal plan, the majority of your diet will consist of fruits and vegetables as they take up ½ of your plate in every one of your meals.

When you want to get enough protein, add it from the PROTEIN section list. To get a good start to your day, add an item from the CARB list and one more from HEALTHY FATS for energy and good digestion. 

And don’t forget to keep you keep your food varied and exciting by mixing and matching items for an optimal healthy meal.

Lastly, any fruit, berries, vegetables, and mushrooms are unlimited but they have to be part of your meal to keep snacking at a minimum. 

If you’d like to take a deeper dive into understanding more about why you sometimes feel like snacking, check out our related article on The Six Human Hungers that are currently driving your food choices.

daily healthy foods grocery

Healthy foods to eat every day (choosing pre-packaged foods)

So we provided an easy-to-read and downloadable list of healthy foods to eat guide. You can mix and match whatever you want to create your own simple and healthy balanced meal at any time of the day.

But we didn’t stop here.

We’ve also included valuable tips on how to shop for prepackaged food at the grocery store on your lazy days. 

3 secret tips when buying pre-packaged foods

To build healthier habits and start eating well, you’ll need to be mindful of your psychology around everyday food you’ll come across. Not all food that claims to be ‘natural’ is healthy .

So you’ll need to get smarter about shopping and reading food labels at a glance.  Here are 3 tips to help you become more mindful about the food you eat .

#1: Watch out for the many names of ‘sugar’

You’ll be shocked to know that food labels use about sixty-five different names of sugar — and many of which you won’t recognize. 

Some example names include brown sugar , cane sugar , invert sugar , corn sweetener , dextrin , molasses, and the list goes on.

The bitter truth about sugar is that the food industry got us addicted to it by using conniving and skeevy tactics by adding more than one type of sugar to avoid labeling sugar at the very top of the list. 

This fools you into thinking that there is less sugar than actuality.

The best way to avoid being misled by labels on processed foods is to avoid sugars altogether . After all, “you are what you eat”, so think of what you want to fuel your body with.

Sugar triggers appetite, so food manufacturers put it everywhere. Roughly 70% of packaged foods contain some form of sugar, corn syrup, or other refined sweeteners. And we are getting addicted. — Eric Edmeades

#2: Learn the secret behind reading food labels

Ingredients on the back of labels are not listed randomly. Every label is legally required to list ingredients by quantity — from highest to lowest . 

So an easy tip to remember when reading food labels is to: keep an eye out for brands that list whole foods in the first top three ingredients and always be suspicious of labels with a really long list of ingredients!

#3: Ignore health claims on packaging

Words like ‘ light ,’ ‘ multigrain ,’ and ‘ natural .’ Heck, even the word ‘ organic ‘ has lost its meaning when it comes advertized as a claim on the front of the package. These healthy words are often misleading and you may need to do your homework on that one. 

Here’s an example, “multigrain” can sound like it’s healthy, but did you know that it only means that it contains two or more grains? And they are most probably refined (not whole) grains.

All these terms are just marketing tactics designed to mislead and confuse you into thinking that their product is actually healthier than it actually is.

If you decide to buy packaged foods with these tips you’ll at least be able to identify the low-quality products from high-quality products.

A Word to Remember

We’ve created these awesome white papers for you to download for FREE . If you read them along with this article as a guide, it’ll help you become more conscious about the food you eat well as identify the 65 hidden names of sugars in the food you consume.

After all, it’s always important to remember that you are what you eat, and what you consume in the long run will, in turn, result in how you feel and look in the future.

Never neglect your wellbeing. You are the most important thing in the world. Always remember to love yourself, love your body, love your health.

Recommended Free Masterclass For You

you are what you eat essay 200 words

How to Eat Your Way to Your Ideal Weight, Extraordinary Health & a Lifetime of Youthful Vitality

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Home / Essay Samples / Food / Importance of Food / You Are What You Eat

You Are What You Eat

  • Category: Food , Life
  • Topic: Importance of Food , Personality

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