Foods to Eat, Foods to Avoid

Whole Foods

Whole foods are natural, unprocessed, unrefined foods that come straight from the earth and are identifiable by the fact that they do not have nutrition labels on them and are highly perishable. This would include vegetables such as lettuce, kale, broccoli, fruits such as bananas and apples, grains such as oats and brown rice and even meat and dairy such as chicken or eggs. Most of your diet should come from whole foods since they are the easiest for your body to digest and the most nutrient rich. In fact, many studies have shown that those who consume a diet higher in whole foods have a decreased risk of cardiovascular disease, cancer, and type II diabetes. When possible, purchase organic to reduce the amount of pesticides consumed.

Processed Foods

Processed foods begin as whole foods but are then cooked or juiced which may reduce some of the nutrients. For example, a tomato can turn into tomato sauce and some of the nutrients will cook out. An apple and a stalk of kale may be juiced, and while the vitamins may remain intact, the fiber is removed. These foods are found in the inner aisles of the grocery store and often the main ingredient is a whole food, although additional ingredients have been added.

  

Refined Foods 

Refined foods also begin as whole foods, but are then altered with chemicals or a mechanical process, which reduces the nutrient value. These are foods such as refined sugars, frozen meals and white (bleached) flour. These are the most undesirable foods to eat since they offer little to no nutritional value and can take the body longer to process. These foods are found in the center aisles of the grocery stores and have nutrition labels on them. Many have unidentifiable ingredients and added colors. 

 

Organic vs. Natural Foods

While many people believe that organic and natural foods are the same, unfortunately they are not. Sadly, the word natural is a misleading term used by the packaging companies to make people believe that they are eating a “healthier” food or something comparable to organic. Some ingredients within the food may be natural, but certainly not all. Organic foods are the only ones guaranteed not to allow growth hormones or antibiotics. The foods most recommended to consume as organic would be: produce, meat, dairy and eggs. These contain significant amounts of pesticides and/or hormones, and eating organic will eliminate these toxins in your body. As a side note though, a box of organic macaroni and cheese may contain fewer toxins than regular macaroni and cheese, but it is still a refined food that should be avoided. Stick to whole foods for the majority of your meals.

If you are on a tight budget and organic foods aren’t always a possibility, follow the “dirty dozen” rule. Each year the Environmental Working Group puts out a list of twelve foods that contain the highest amounts of pesticides and fertilizers. It is recommended that the below foods are bought organic:

ü-Apples

ü-Celery

ü-Tomatoes

ü-Cucumbers

ü-Grapes

ü-Hot peppers

ü-Nectarines/Peaches

ü-Potatoes

ü-Strawberries/Blueberries

ü-Spinach/Kale/Lettuce

ü-Bell peppers

ü-Milk/eggs

  Healthy Choices

Eating healthy does not need to be difficult and in fact can be quite rewarding. Here are some tips to get you started:

·      Drink at least 8 glasses of water daily. This will flush toxins and keep your body hydrated adequately. If you enjoy flavored water, squeeze some fresh lemon in or add some sprigs of basil or mint.

·      Avoid sugary beverages. I believe the saying is “don’t drink your calories.” Drinks such as sodas, Gatorade and espresso drinks contain high amounts of refined sugars and excess calories. If you must have something caffeinated, stick to black coffee with organic cream or black tea.

·      Shop the local farmers market. This is usually the freshest produce you will find (keep in mind much of our produce is shipped in and takes weeks in transport). Farmer’s markets are a great way to support local farms and offer many unusual types of produce that may be hard to find in the grocery store.

·      Plan your meals. If you go to the grocery store, what usually happens? You buy junk. However, if you take the time to plan out your meals for the week and write down all ingredients needed, you will likely leave the grocery store with only what you needed- meat and produce.

·      When in doubt, read the label. It is inevitable that at some point you will purchase a refined or processed food.  Read the label and make sure that you can pronounce everything and that the list is minimal (strive for 5 or less).

·      Vary your produce. If you eat a banana every day that is fine, however if you find that you are consuming the same 5 meals every week, your body needs a change. By switching up your produce, you are allowing yourself to get additional nutrients and health benefits.

·      Eat more produce. I’m not saying to become a vegetarian, but make half of your plate fruits and vegetables. The more colors you have in your meal, the more vitamins and minerals you are consuming.