The Importance of Whole Foods

1. The Importance of Whole Foods Eat this. Not that. • What are “Whole” foods? • Foods that have only a marginal amount of processing • Examples: • Fruits and vegetables • Nuts or seeds • Wild or brown rice • Advantages: • More essential vitamins and minerals • More phytochemicals • More fiber and beneficial fats • Better for weight management (digesting whole foods burns more calories) • More filling • Less waste • Disadvantage: • Expensive • Can be time consuming The Basics: Aim for 45-65% of your daily calorie intake from carbohydrates, 20-35% fat, and 10-35% protein • Try this: • Breakfast • Eggs with 100% whole grain toast • Rolled oats/oatmeal • Fresh fruitand yogurt • Lunch • Salad (green, quinoa) • Brown rice and chicken vegetable stir fry • Whole grain tortilla with beans, rice and vegetables • Dinner • Stuffed peppers • Chili • Steamed veggies • Whole grain pasta with olive oil and veggies • Chicken breast • Snacks • Celery and peanut butter • Dried fruit • Unsalted nuts • Veggies and hummus • Instead of this: • Breakfast • Toaster waffles • Pop-tarts • Pre-packaged and flavored oatmeal • Lunch • Frozen pizza • Boxed macaroni and cheese • Fast food • Instant soup • Dinner • Frozen meals • Canned pasta sauce with enriched noodles • White rice • Instant potatoes • Chicken nuggets • Snacks • Potato chips • Packaged cookies • American cheese • Crackers • For a well balanced day: • Eat a breakfast high in protein and fiber to feel fuller longer and save money by snacking less through the day • Eat healthy carbohydrates, such as fruits and whole grains, the only fuel for your central nervous system and brain • What are “Processed” foods? • Foods that have been stripped of many of their natural nutrients and may contain artificial ingredients in order to be used in other products • Examples: • White flour products (tortillas, bread etc.) • Soda • Top ramen and canned soup • Hot dogs • Prepackaged/frozen meals • Advantages: • Quick and convenient • Cheap • Disadvantages: • More additives and preservatives • High sodium, sugar, and hydrogenated oil content • Hidden allergens • More waste • Helpful Tips • Buy bulk –its cheaper! • Cook in bulk –More convenient • Buy frozen fruits and vegetables instead of canned for a higher nutrient content • Rinse canned beans to reduce sodium content • Use flavored vinegars instead of salad dressings • Use herb only seasonings instead of seasoning salt • Use nonfat yogurt instead of mayonnaise • Shop on the parameter of the grocery store Remember fresh is always best! Resources: USDA Dietary Guidelines Harvard Food Plate and Pyramid WWU Dietitian myplate.gov http://www.hsph.harvard.edu/nutritionsource/ Sarah Richey what-should-you-eat/pyramid/ Sarah.Richey@wwu.edu