08/21/2014 Leave a comment
The phrase “whole foods” refers to foods that are raw, unprocessed or as close to nature as possible. Whole foods include whole grains, whole raw fruits and vegetables, and unprocessed chicken and meats. It is easier to improve your diet by replacing processed foods with natural, whole foods than you might think. Whole foods are generally lower in calories and carbohydrates than highly processed foods such as frozen dinners and fast food. Switching from processed to whole foods means meal preparation will take a little more planning, but your health and your waist line will thank you.
Add more whole foods to your regular diet by replacing highly processed white flour with whole grains. Instead of white bread, choose whole wheat, oat and bran breads. Opt for fresh or frozen whole fruits and vegetables instead of canned. The canning process includes cooking and adding preservatives. Many canned fruits and vegetables have added sugar or sodium. The canning process also removes beneficial phytochemicals and nutrients that your body needs for good health. Buy fresh or frozen as opposed to canned vegetables and fruits, so that you can enjoy all the benefits of eating vegetables.
Pass by the convenience foods, such as frozen macaroni and cheese, chicken nuggets, fish sticks, and frozen meatloaf in the freezer section. These foods are usually high in calories, carbohydrates and are loaded with sodium and preservatives. Fresh, skinless chicken breasts baked or grilled with whole wheat rolls, fresh vegetables or a salad makes an excellent whole food dinner. Forget the instant mashed potatoes that are loaded with preservatives and other chemicals. Choosing long grain and wild rice as a side dish is another way to add whole foods to your diet.
Beans, rice and legumes can replace high-calorie side dishes, such as macaroni and cheese and instant mashed potatoes. As for potatoes, they are an excellent whole food. If you don’t have time to peel, cook and whip your own potatoes, a baked (sweet) potato is just as delicious and takes less preparation time. Top your baked potato with low-fat sour cream and some fresh chopped green onions for delicious side dish. Many supermarkets offer fresh fish and other seafood. Select local fish or fish that is flown in daily. Fresh fish can be a little more expensive than the fish in the freezer, but one taste of fresh grilled perch or shrimp will convince you it’s worth the price. A salad with a mixture of lettuces, spinach, radishes, carrots, bell peppers and tomatoes is the perfect way to start any whole foods meal.
Many of the preservatives we consume come from snack foods and sodas. Rather than potato chips and snack crackers, satisfy your snack urge with fresh sliced apples, bananas, grapes and berries. You can also enjoy raisins, nuts and other dried fruits. Keep some banana and apple chips in your desk for a quick, naturally sweet snack. Blend up a berry smoothie with fresh berries, ice and 100 percent fruit juice for a refreshing whole foods treat. Keep a bowl of fresh apples, oranges, and bananas on the counter for a healthy, quick after work or after school snack. Tea, especially green tea, is a refreshing alternative to sugary soda. Toss the cold breakfast cereals and fill your pantry with whole grain cereals instead. Whole oats, wheat germ and quinoa are healthy, whole food breakfast choices. Add fresh fruit for extra flavor and nutrients. Avoid using processed sugar. Sweeten your morning oats with honey or natural maple syrup.