The power of whole foods in nutrition has become more and more popular amongst positive nutrition messages. So what does it mean? Whole foods are foods that are unprocessed or processed and refined as little as possible before being eaten. Whole foods typically do not contain added ingredients, such as salt or sugar. Fresh fruits and vegetables are good examples of whole foods and are most nutritious when eaten in their original form. Other examples include unpolished grains and beans.
Whole grains are at the center of a healthy, balanced diet. By definition, whole grains contain the entire part of the grain, which includes the bran, the endosperm, and the germ of the original grain. Whole grain products are easy to find in any supermarket. More and more food companies are making whole grain versions of their foods available to consumers that are nutritious as well as delicious. For example, whole wheat pasta used to be a less popular option but today there are many brands to choose from that are easy to prepare and widely acceptable. It is recommended that we eat at least three servings of whole grains each day because of the evidence that they help cut the risk of cancer and heart disease.
Whole grains are a natural source of protein and carbohydrate. They also are full of various vitamins, minerals and other nutrients such as fiber and phytochemicals, which are nutrients that may help to keep your immune system strong and protect the human body from disease.
The term “whole foods” isn’t limited to just fruits, vegetables and whole grains. Skinless baked chicken is certainly preferable to processed chicken nuggets that are high in fat, sodium and unhealthy additives. Processed foods, while often convenient and easy to prepare, often lack healthy nutrients that were once present in the ingredients. With all of the extra fat and sugar in processed foods, the calories can quickly add up. Weight gain is often the consequence to a meal plan that heavily relies on processed convenience foods. But eating more healthy whole foods may actually help with weight maintenance and weight loss. The natural fiber in many fruits, vegetables and grains may fill you up without adding many calories.
So, choose more whole foods and get your new year off to a good healthy start. Include plenty of fresh fruits and vegetables into your diet every day and when in doubt, lean unprocessed proteins are good choices. Round out your plate with whole grains for energy.
