Eating mostly whole foods is an effective way to combat chronic diseases, improve digestion and strengthen immunity. The main goal should be limiting or avoiding processed food that contains added sugars, sodium, unhealthy fats and many additives.
Focus instead on eating more fruits, vegetables, whole grains and lean proteins such as fish or chicken.
Fruits and Vegetables
Fruits and vegetables provide us with essential fiber, vitamins, and minerals – not to mention phytochemicals, which provide a powerful natural defense against disease – including cancer.
Whole food refers to any substance which resembles its natural state in some way, such as fruits or vegetables like kale and spinach which make up nutritious whole food options.
Either raw or cooked, whole foods are excellent options to add variety to your diet. Fresh, frozen and canned are all suitable choices; just avoid processed snacks like potato chips and candy!
Use fresh, canned and frozen fruits and vegetables in healthy recipes such as salad with grilled salmon or stir-frys. When selecting packaged produce, carefully read its ingredient list in order to select least-processed options.
Whole Grains
Whole grains provide carbohydrates, fiber and multiple essential nutrients. Whole grain food sources include wheat, rice, barley, oats, millet, triticale (a wheat-rye hybrid) and pseudograins such as amaranth and quinoa. Eating whole grain foods instead of refined ones has been associated with reduced risks for obesity as well as chronic diseases including cardiovascular disease and diabetes.
All whole grains contain three components–bran, germ and endosperm. The outermost bran layers contain antioxidants, B vitamins and minerals while their inner core of germ contains protein, vitamin E, healthful fats as well as some carbohydrates and some proteins and minerals. And then their starchy center portion transports carbohydrates along with some proteins and minerals for your consumption.
Choose whole grains instead of refined when shopping for bread, cereal and snacks. Look out for products bearing a 100% Whole Grain Stamp or similar seal indicating they contain at least 8 grams (half an ounce equivalent) of whole grains per listed serving size. Read ingredient lists carefully in food packages to identify products lower in saturated fat and added sugars.
Lean Meats and Poultry
Lean meats and poultry are protein-rich foods, offering essential vitamins such as niacin, B6 and B12. A diet rich in lean meats provides an excellent source of iron.
Opt for skinless chicken, turkey, lean beef and fish as part of an overall healthy eating plan to lower your dietary fat consumption and mitigate heart disease risks. Be wary of processed meats as these often contain high levels of saturated fats.
Lean meat cuts and healthier cooking methods such as broiling or baking instead of frying are an effective way to limit fat intake, while organically raised animals with access to roam freely provide even healthier fat profiles.
Lean meats and poultry contain protein which, combined with strength training, can promote muscle growth while aiding weight loss by increasing satiety. A diet comprising lean meats provides B vitamins, zinc, selenium and potassium; processed meats tend to contain higher levels of fat and sodium than their leaner alternatives.
Seafood
Seafood is a broader term than fish, comprising both fin and ground seafood (haddock, plaice and cod) as well as crustacean shellfish such as lobsters crabs shrimp and others. Integrating seafood into your diet provides many essential nutrients essential for overall wellbeing such as proteins, omega-3 fatty acids and vitamins A-D.
Seafood diets tend to contain less saturated fat than diets dominated by meat and dairy products, making it an excellent heart-healthy option. Consuming seafood at least twice weekly could help prevent and treat various diseases or conditions such as arthritis, cardiovascular disease and depression.
Whole foods are natural, nutritious, and minimally processed food products. Unfortunately, however, the concept of “whole foods” can become clouded with ideas of some foods being “good” while others “dirty”, leading to restrictive eating habits and restricted menu options. To combat this tendency, be open-minded when selecting nutritious processed food options while simultaneously cutting back on unhealthy options.
