Selecting whole food plant-based eating patterns can benefit your health and well-being, with Registered Dietitian Nutritionists acting as guides.
Search for minimally processed foods with short ingredient lists that contain less saturated fat, added sugar, and sodium.
Whole foods offer an abundant source of protein, vitamins, and minerals. Many shoppers are now prioritizing animal proteins such as organ meats in their diets; searching for recipes which combine traditional muscle meats with these proteins.
Fruits and Vegetables
Fruits and vegetables are essential components of a balanced diet, providing essential fiber, vitamins, and minerals as well as antioxidants that may lower cancer and heart disease risk (1).
Though fruits and vegetables share many similarities, their distinction isn’t always apparent to consumers. A tomato botanically falls under the category of fruit but in everyday usage is considered a vegetable; while sweet potatoes technically count as root vegetables but when baked into pies can even qualify as dessert.
Whole Foods recently unveiled its inaugural small-format Daily Shop store in Manhattan’s Lenox Hill neighborhood. These smaller outlets are tailored for quick, grab-and-go trips with reduced product offerings and prominent displays of Whole Foods’ 365 private label, which emphasizes value.
Whole Grains
Foods made with whole grains provide essential fiber, B vitamins, iron and other nutrients for good health, so the whole foods concept encourages people to include more of these nutritious options into their diets.
Studies have demonstrated the correlation between higher whole grain intakes and reduced risks of heart disease, diabetes and obesity; however, and reduced risk. There has been considerable debate regarding what constitutes a minimum whole grain content to qualify as whole food.
Whole grains contain all three original parts of a grain: bran, germ and endosperm. Whole grains contain potentially beneficial compounds like lignans and phytosterols as well as energy and numerous dietary fibers. Most people don’t consume enough whole grains; increasing to three ounce-equivalents daily will improve overall diet quality while lowering risks of chronic diseases.
Lean Meats
Lean meats not only reduce calories, but they provide essential vitamins and minerals such as protein, iron and zinc. Furthermore, these lean cuts contain less saturated fat than their fatty counterparts.
Grass-fed meat and poultry is rich in omega-3 fatty acids and may provide more antioxidants than conventionally raised products, so when selecting this type of food it is essential to choose lean cuts carefully while understanding organic versus conventional options when shopping.
Grilling, baking or steaming lean meats should not add excess fats; cooking above 74 degrees Fahrenheit could result in moisture loss of up to 25%! For optimal results we suggest marinades or cooking sprays without additional oils as alternatives for optimal preparation of lean meats. At Back In A Flash Chiropractor & Massage we strongly suggest opting for these options for best results.
Nuts and Seeds
Nuts and seeds, packed with healthy ‘good fats’ and fiber, are great heart-healthy options that contain numerous essential vitamins and minerals. In addition, nuts can be an excellent source of protein.
Seeds – such as sunflower, flax and pumpkin seeds – offer many nutritional advantages. They’re rich in B vitamins, folate, vitamin E and alpha-linoleic acid (ALA), an omega-3 fatty acid.
Seeds contain high quantities of calories and protein, while at the same time having reduced saturated fat content than meats. By including them in your diet, they may help you feel full and stave off hunger for longer.
Dairy Products
Dairy products — such as milk, cheese and yogurt — provide calcium, vitamin D and protein, while also helping your energy levels and maintaining strong bones and teeth.
Dairy-rich diets are part of a whole foods eating plan. A recent study discovered that people who follow mostly plant-based diets had lower risks of heart disease and other health conditions than those eating mostly animal-based food products.
Entering The Daily Shop at Lenox Hill may feel similar to visiting a typical Whole Foods Market, yet with some key distinctions. In particular, this store emphasizes self-checkout, does not feature service food counters, and has a smaller overall store footprint in order to reduce costs and boost profitability.
