The Whole Foods Diet:
Eating what Mother Nature gave us.
Our mothers always want the best for us and it is no different with Mother Nature. She gives us the best "whole" or "real" foods to eat but just like children, we don't want to eat them. This diet teaches you to use those healthy, non-processed foods to make delicious meals and make better choices for your overall health and well being. "Whole foods" are unprocessed, unrefined, traditional foods without ingredients. They are superior in nutrition and taste to processed foods, are nonaddictive, and exist in tremendous variety.
The more we learn about nutrition, the more it seems we should eat the way people did a hundred years ago. Recent research appears to be pointing us in the direction of eating mostly "whole foods" – that is, foods that are as close to their natural form as possible.
This means eating:
Whole grains instead of refined grains whenever possible.
Fruits, vegetables, and beans instead of supplements to provide the fibre and vitamins they contain.
A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavourings, and preservatives.
A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
A blueberry smoothie made with blueberries, yogurt & a frozen banana instead of a sugary slushy or icee that is full of artifical colouring and artificial flavours.
List of Whole Foods:
Fresh fruit Fresh vegetables
Whole grains Beans and other legumes
Nuts and seeds Seaweed (sea vegetables)
Raw milk Eggs
Unprocessed meat without additives
Organ meat without additives
Fish and shellfish without additives
Characteristics of Whole Foods:
Unprocessed and unrefined
No additives: nothing has been mixed in, cooked in,
baked in, sprinkled on, or injected
Not in boxes, bags, jars, or cans
Contain no fillers, no artificial colours
No chemicals or ingredients you cannot pronounce
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No nutrients have been lost to processing. The food contains all its original protein, fibre, healthy fat, vitamins, minerals, enzymes, and unique nutrients.
The "complete package" enables us to absorb the food's entire nutritional value. Fibre, for example, helps the body to process the food's sugars without an insulin spike. The food is greater than the sum of its parts; its unique mix of nutrients increases the nutritional value of all its components. This is called food synergy.
Because of this Food Synergy with all nutrients working together to give your body the fuel it needs you know when you are full when you eat whole, healthy foods. They are naturally filling and pleasing. For this reason, it is difficult to overeat foods that have their original fibre, vitamins, minerals, and healthy fats. It may be that we overeat processed foods because our bodies are trying and failing to find the missing nutrients so you become hungy shortly after you are finished eating, no matter how much processed food you eat.
In any case, processed foods are engineered with sugar and additives to trigger overeating. They fool both the senses and the appetite "thermostat."
Get Healthy Eating Whole Foods
Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains lead to a reduced risk of diseases such as:
many types of cancer
type 2 diabetes
So what's so good about healthy whole foods?
For one, they're loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene.
Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.
One problem with processed food is that, during manufacture, many healthy nutrients are removed.
For instance it is a known fact that when whole grains are refined, the bran and the coat of the grain are removed.. Many nutrients are then lost, most significantly fibre. Then, during the enrichment process, nutrients may be artificially added back in but even after 'enrichment' as they call it, the final product is likely to be less nutritious than the whole grains you started with.
Eat as Mother Nature would want you too and you will be healthy.... Your mother wouldn't stear you wrong would she?
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