So, what are examples of whole foods? Think of food that you see and recognize as one that exists in nature, for example, nuts and seeds, fresh fruits and vegetables like avocados, lettuces, apples, cucumbers, snap peas, etc. It’s ok to occasionally consume lightly processed foods. Just be mindful of added sugars, excess sodium, types of fats present. Avoid eating highly processed foods like white bread, snack mixes, chips, crackers, frozen pizza, fast foods, commercially baked goods, soda and other sweetened beverages.

One of the greatest benefits of eating whole foods is their retention of nutrients, phytochemicals, and fiber. They are considered nutrient dense foods that will help prevent chronic diseases like cardiovascular disease, optimize weight, improve gut health, and create a stronger immune system.

Lastly, there are two types of fat listed on food labels, saturated fats and trans fats, AKA trans fatty acids. Both trans-fat and saturated fat can negatively affect your cholesterol by raising LDL “bad” cholesterol and lowering HDL “good” cholesterol. This trend increases your risk of heart disease and stroke.

It is best to eat whole-foods (foods not processed) or minimally processed foods. Let’s rank the level of processing according to the Academy of Nutrition & Dietetics:

• Minimally processed foods are foods simply prepped for convenience and include foods like fresh blueberries, cut vegetables, and roasted nuts.
• Foods processed at their peak to lock in nutritional quality and freshness are foods like canned tomatoes or tuna, frozen fruit, and frozen vegetables.
• Foods with ingredients added for flavor and texture like sweeteners, spices, oils, colors & preservatives include jarred pasta sauce, salad dressing, yogurt, or cake mixes.
• Some of the most heavily processed foods include ready to eat foods like crackers, chips, deli meat, frozen or premade meals like frozen pizza and microwavable dinners.

So, what are examples of whole foods? Think of food that you see and recognize as one that exists in nature, for example, nuts and seeds, fresh fruits and vegetables like avocados, lettuces, apples, cucumbers, snap peas, etc. It’s ok to occasionally consume lightly processed foods. Just be mindful of added sugars, excess sodium, types of fats present. Avoid eating highly processed foods like white bread, snack mixes, chips, crackers, frozen pizza, fast foods, commercially baked goods, soda and other sweetened beverages.

One of the greatest benefits of eating whole foods is their retention of nutrients, phytochemicals, and fiber. They are considered nutrient dense foods that will help prevent chronic diseases like cardiovascular disease, optimize weight, improve gut health, and create a stronger immune system.