A whole foods diet involves eating foods without added sugar, salt or unhealthy fats – such as fresh produce, lean meats, whole grains, nuts and seeds.
Approach isn’t about following a strict diet but more about making healthier lifestyle decisions that could lower rates of heart disease, diabetes and cancer.
Processed Foods
Food processing extends the durability and flavor or texture of foods while simultaneously making them ready-to-eat. Pasteurizing milk, canning fruits and vegetables or vacuum packing meat are examples of processes which preserve food quality while also extending shelf life and decreasing spoilage. Ingredients such as sweeteners, oils, colors or preservatives may be added for flavor or texture variations or preservative purposes; additionally certain processed foods may contain essential nutrients that prevent deficiencies like iron in cereals and milk, iodine in salt or vitamin D in breads.
At least some of the food we consume has been processed to some degree. Processed foods range from minimally processed (fresh blueberries, roasted nuts or salad mix) to what nutrition experts refer to as ultra-processed items (like sugary soda or chips). Nearly all store-bought items have been at some point been subjected to some sort of processing process – some processed items may provide vital nutrition while others could potentially harm us; it’s best to read labels and avoid high amounts of sodium, fat and sugar for best results.
Fruits and Vegetables
Fresh fruits and vegetables contain essential vitamins, minerals, antioxidants and fiber that can help boost immune system health, support digestive health and protect against chronic diseases. Consuming them regularly can also help maintain proper digestion.
A whole food diet emphasizes fresh produce while restricting processed options. Adherence to food safety protocols and special tools for cutting and trimming produce are necessary in this diet, while developing an awareness for what constitutes vegetables or fruits can make your grocery store shopping experience much simpler.
Mistakenly buying fruits and vegetables without paying attention to their specific classification can lead to unhealthy dietary decisions; one example being tomatoes are technically considered vegetables even though many recipes call them fruits. To prevent confusion over food categories and type, always keep track of the nutrient content as your foods are processed.
Grains
Grains are edible seeds from grass-like plants. Some common examples of true grains, or cereals, include wheat, barley, rye, triticale, oats millet rice and corn; while pseudocereals such as buckwheat and amaranth belong to another family called Poaceae (grassaceous plants).
Eating a variety of whole foods can help maintain overall body health, with these items typically offering more natural flavors and taking longer to prepare than processed products.
Processed foods often contain excessive sugar, salt, unhealthy fats and artificial flavors; choosing to consume only whole foods helps decrease your risk for heart disease, diabetes and certain cancers.
Whole grains contain fiber and many essential nutrients, such as folic acid, zinc, iron, magnesium manganese and B vitamins. People who eat more whole grains have lower body weights and are at lower risk for type 2 diabetes and heart disease. Furthermore, folate from grains helps protect newborn babies against neural tube defects (14)
Meats
Whole foods are foods with minimal processing such as washing or cutting. As a result, they tend to retain more vitamins, minerals and fiber than processed products.
Processed foods are products that have been altered significantly from their original state, typically by adding salts, sugars, fats and preservatives in order to extend shelf-life and alter flavor. Heavily processed products often contain more sodium, fat and sugar than the body needs for adequate functioning.
Whole foods include unprocessed meats such as chicken and fish, unrefined grains, vegetables, fruits and legumes such as beans or peanuts that do not contain artificial additives and processed sugars and fats. Aiming to include more whole foods into your diet gradually while gradually decreasing your consumption of highly processed products with long ingredient lists or excess saturated fat, added sugar or sodium content is key.
