Choose whole foods: Whole foods are often more filling and nutritious

When it comes to healthy eating, there are a lot of conflicting messages out there. One day, we're told that low-carb is the way to go; the next, we're hearing that high-carb is the key to longevity. With so much information out there, it can be challenging to know what to believe. However, one piece of advice that most experts agree on is the importance of choosing whole foods. Whole foods are foods that are as close to their natural state as possible. They're minimally processed, and they don't contain additives, preservatives, or artificial ingredients. Examples of whole foods include:

• Fruits and vegetables: Apples, bananas, berries, carrots, kale, spinach, and other fresh produce.

• Whole grains: Brown rice, quinoa, oats, and other whole grains that haven't been stripped of their nutrients.

• Legumes: Beans, lentils, chickpeas, and other legumes that are rich in fiber and protein.

• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds that are packed with healthy fats.

So why are whole foods so good for you? Here are just a few reasons:

• They're nutrient-dense: Whole foods are packed with vitamins, minerals, and antioxidants that are essential for good health. When you eat a diet rich in whole foods, you're providing your body with the nutrients it needs to function at its best. For example, berries are packed with vitamin C and other antioxidants that help protect your cells from damage caused by free radicals. Leafy greens like kale and spinach are rich in iron and calcium, which are essential for healthy bones and blood. And whole grains like brown rice and quinoa are a good source of B vitamins, which are important for energy production and brain function.

• They're more filling: Whole foods are often more filling than processed foods because they contain more fiber and protein. When you eat whole foods, you're less likely to overeat or snack on junk food because you're already feeling satisfied. For example, a serving of brown rice and vegetables will keep you feeling full and satisfied for longer than a serving of white bread or crackers. And a handful of nuts or seeds makes a great snack because it provides a good balance of protein, healthy fats, and fiber.

• They're better for your digestive system: Whole foods are easier for your body to digest than processed foods because they contain natural fibers and enzymes that aid digestion. When you eat whole foods, you're giving your digestive system a break from the hard work of processing artificial ingredients and additives. For example, legumes like beans and lentils are a great source of fiber that helps keep your digestive system healthy and regular. And fermented foods like yogurt and kefir contain probiotics that promote healthy gut bacteria and aid digestion.

So how can you start incorporating more whole foods into your diet? Here are a few tips:

• Shop the perimeter of the grocery store: The perimeter of the grocery store is where you'll find most of the whole foods. This is where the fresh fruits and vegetables, lean proteins, and whole grains are typically located. Try to focus your shopping on these areas and avoid the processed foods in the middle aisles.

• Experiment with new recipes: One of the best ways to start incorporating more whole foods into your diet is to try new recipes. Look for recipes that feature whole foods as the main ingredient, and experiment with different flavors and cooking techniques. For example, you can try making a quinoa and black bean salad, a vegetable stir-fry with brown rice, or a smoothie bowl with fresh fruit and nuts.

• Prepare meals in advance: Preparing meals in advance is a great way to ensure that you have healthy, whole foods on hand when you need them. Try batch cooking on the weekends and store meals in individual containers in the fridge or freezer. This will make it easy to grab a healthy meal or snack when you're short on time.

• Read labels carefully: When you do buy packaged foods, be sure to read the labels carefully. Look for foods that contain whole ingredients and avoid those that are high in sugar, sodium, or artificial ingredients. Pay attention to serving sizes and be mindful of portion control.

• Don't be too hard on yourself: Remember that healthy eating is a journey, not a destination. It's okay to indulge in a treat now and then or to have a less-than-perfect meal. The important thing is to focus on making whole foods the foundation of your diet and to aim for balance and moderation.

Choosing whole foods is an essential step towards a healthier, more nourishing diet. Whole foods are packed with nutrients, more filling, and better for your digestive system than processed foods. By incorporating more whole foods into your diet, you can improve your overall health and well-being. Start by shopping the perimeter of the grocery store, trying new recipes, preparing meals in advance, and reading labels carefully. Remember that healthy eating is a journey, and every step counts.

Last Updated: April 13, 2023