Ditch the Processed Stuff: Why Whole Foods Are Your Secret Weapon
Ever wonder why some foods seem to give you a quick burst of energy that fades fast, while others leave you feeling fueled and ready to tackle the day? It all comes down to what your body is using for fuel – and the best fuel source? Whole foods! Whole foods, in their unprocessed state, offer a diverse range of essential nutrients the body requires for optimal health and function, so increasing your whole food intake is a really simple way to improve your diet.
Unlike their heavily processed counterparts, whole foods are the unprocessed or minimally processed building blocks of a healthy diet.
They remain close to their natural state, requiring little processing, which means they retain the nutrients that help us thrive. Ultra-processed foods (like chips, cookies, candy, etc.) often include artificial flavors, colors, sweeteners, preservatives, added sugars, and unhealthy fats, all designed to make them hyper-palatable, leaving us wanting more. This is why it’s easier to overeat a bag of potato chips than it is to overeat a bag of carrots.
Whole foods offer a spectrum of essential nutrients and include foods like:
Fruits: A naturally sweet and delicious way to get essential vitamins, minerals, and fiber.
Eggs: A complete protein source, meaning they contain all nine essential amino acids your body needs. Eggs are also a good source of vitamins and minerals.
Meat: Unprocessed or minimally processed meats, poultry, and fish are excellent sources of protein, essential for building and repairing tissues.
Sweet Potatoes: A versatile and nutritious root vegetable, sweet potatoes are a good source of fiber, vitamin A, and antioxidants.
Nuts: Provide healthy fats, protein, and essential vitamins and minerals. Enjoy them in salads, yogurt bowls, or even homemade trail mix.
Vegetables: Packed with vitamins, minerals, and fiber, vegetables come in a wide variety of colors, each offering a unique range of health benefits.
Legumes: Beans, lentils, chickpeas - packed with protein and fiber. They can be enjoyed on their own or incorporated into soups, stews, and salads.
Some processing methods, like freezing or canning, can be done to whole foods without significantly decreasing their nutritional value. The key is to minimize the amount of processing and added ingredients to reap the full benefits. Start increasing your whole food intake bit by bit by aiming to add one whole food to each of your meals and snacks, like adding berries to your breakfast, chopped veggies to your lunch, or a sliced apple with your afternoon snack. Small increases in your whole food intake daily can yield big results.
DID YOU KNOW?
Studies have shown a diet rich in whole foods can reduce the risk of chronic diseases like heart disease, type 2 diabetes, and even certain cancers, thanks to beneficial antioxidants, vitamins, and minerals that combat inflammation and cell damage.
Curious how I can help you achieve your health goals? At Prioritize Health, we believe in making healthy living easy and practical through personalized nutrition plans, easy-to-follow strategies, and ongoing support & motivation. Schedule a FREE consultation here or learn more now.
