Nutrition: The ins and outs of a ‘wholefoods’ diet.

When it comes to our nutrition, there is a lot of clutter…. but one thing that most diets seem pretty consistent on is that we need to “Eat more whole foods”. So, yeah, of course you know it’s important, but are you still a little confused as to what the hell  ‘eat more wholefoods’ actually means when it comes to doing your thing in the kitchen?

In the most basic terms, it simply means eating more of the food that still looks as it did growing in nature, or at least, very close to it. Basically, food that has not been processed, or has been only minimally processed. The premise of this is that everything (all the nutrients and fibre) in that whole fruit, vegetable, grain, legume (beans, peas, lentils), nut or seed is already perfectly arranged: as the old saying goes, “Don’t mess with Mother Nature.”

Why we need to Eat More Wholefoods

The human body runs most efficiently on food that is in its natural form, or very close to it. It recognises the food and knows what to do with it, how to digest it and use it or alternatively, store the energy.

When you eat wholefoods (or real foods as they are also known) such as legumes, or fresh vegetables and fruits, numerous factors in these foods – but especially the fibre – help to slow the release of glucose into the blood. This results in a more sustained release of energy. Real foods typically and naturally contain more fibre, vitamins and minerals (than highly processed foods) and therefore, provide more of a challenge for the digestive system – slowing things down. Which in this instance is a positive thing!

What (and how) you eat is critical to your ability to absorb nutrients and obtain energy from your food. Eating a wholefoods diet rich in fresh vegetables, nuts, seeds, some fruit, proteins and good fats works to fuel most people.

Our modern diet has increasingly become full of “messed with” or processed food.  By this, we are referring to food that has been overly altered during the food manufacturing process. Sugar, salt, and oil (as well as other chemicals, sweeteners, colours, flavours and preservatives) are often added in with whole foods during processing, while other things may be removed, such as all-important fiber and water (which is why we don’t fill up as easily on processed foods and often develop digestive complaints, like constipation).

When the body sees a potato coming down the digestive track, through evolution it recognizes it and can move straight into an efficient digestive process.   However, when an oily, salty potato chip comes down the digestive track, it is a little less clear as to what it should do with it! There is scientific theory that indicate our bodies have not adapted to being able to efficiently metabolise a lot of today’s processed foods.

There are many reasons manufacturers process food, but mainly it’s to concentrate flavors, thereby making the product more appealing to our taste buds, so we’ll continue buying it, and the manufacturer will continue to make nice profits. Processing and packaging foods can also result in a product that lasts longer on the shelf, and is convenient to eat. These foods are typically very high in calories, have little to no fibre and are low in nutrients. And in case you hadn’t twigged just yet, none of these advantages of processing a food item is for our benefit (hint hint – think company profits!).

However, all processing needn’t be avoided: there are some great food sources that are minimally processed including brown rice, wholegrain pasta, wholegrains like quinoa, buckwheat, barley and oats etc, cooked whole foods (beans, tomatoes, vegetables); frozen fruits and vegetables; and full-cream organic dairy (if you can tolerate it) and non-dairy milks and condiments (salsa, mustard, vinegar). The best choices will be those that do not contain any added salt, sugar, and oil.

Processed food products that should be avoided (or at the most, ‘sometimes’ foods) are those that have been overly manipulated with minimal resemblance to the food that they came from – are full of salt, sugar and oil – such as: potato chips and crackers; snack bars and candy; most frozen dinners/desserts; boxed cereals (even fortified ones!); commercially-made breads; jars of soups, spaghetti and pizza sauces; flavoured yogurts and other refrigerated prepared foods and condiments. Fast food restaurants also add a LOT of salt, sugar and oil to their food.

How to Eat More Wholefoods

In order to move towards a diet rich in ‘wholefoods’, unless you’re dealing with a whole fruit, vegetable, grain, legume, nut or seed, always check out the ingredient list on the package so you know what you’re putting into your body. We all need to buy ‘convenience’ foods from time to time, so just remember to check that the ingredient list is the same (or almost the same) as the list of ingredients that you would use if you were making that dip/ pasta/ dish etc at home.  Then you can decide if you’re okay with it, given your health goals.

When shopping, stick to the perimeter of your supermarket, where the fresh produce and fridges and freezers are located.  Spend as little time, and money, as possible in the middle aisles where MOST of the food is highly processed. Better yet, order direct from the source, or shop at local farmers’ and produce markets where you can truly understand the origins of your food.

Keeping your kitchen well stocked with whole foods, will certainly make it easier for you to start making more nutritious choices with your eating. And, best of all, your body will immediately begin reaping the benefits, with greater and more balanced energy.  And let’s face it – that is what it is all about.

And if you are still not convinced – let us leave you with this one.  We all know the saying, “You are what you eat”, so please don’t be cheap, easy or manufactured!  ;-).

Let us know how you go,

Anna & Em xo