Everyone's taking about whole foods... well what exactly are whole foods?
Whole
foods are foods as they are found in their form in nature. They contain flavor and
ingredients that nature intended. They are free of artificial flavors and
colors as well as added chemicals which are used to increase shelf life of
processed foods. Since whole foods have been minimally processed, they provide
more natural ingredients such as vitamins, minerals, and fiber.
FRUITS
Fruits
are most flavorful and nutritious when they are eaten in season. Eat a variety
of organically grown fruits to coincide with the change of seasons. Fruit
selections include: apples, apricots, avocados, bananas, berries, cherries,
grapes, grapefruit, guavas, kiwis, mangos, melons, oranges, papayas, peaches,
persimmons, plums and pomegranates.
VEGETABLES
Vegetables are also most
nutrient-dense and flavorful when organically grown and in season. It is
important to include both raw and cooked vegetables in your diet. Raw
vegetables are higher in vitamin, mineral, and fiber content. Cooked vegetables
are easier to digest. Vegetable selections include: artichokes, asparagus,
beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chard,
collard, cucumbers, eggplants, kale, lettuce, mushrooms, parsnips, peppers,
potatoes, pumpkins, radishes, rutabagas, spinach, sweet potatoes, turnips, and
yams. Sea vegetables such as arame, dulse, hiziki, kombu, nori, and wakame, are
good sources of minerals.
GRAINS
Whole
grains contain more natural vitamins, minerals, protein, and fiber than refined
grains. In addition to whole wheat, whole grains include amaranth, barley,
brown rice, buckwheat (kasha), bulgur (parboiled, dried, cracked wheat),
couscous (coarsely ground steamed wheat), millet, oats, polenta (coarse
cornmeal), quinoa, rye, and wild rice. It is important to eat a variety of
grains in your diet. This helps prevent allergies to wheat, which is the most
widely consumed grain in the United States. Health food stores and a growing
number of grocery stores carry products such as pasta, breads, cereals, and pancake
mixes that are made from a variety of grains.
LEGUMES
Legumes
are seeds that are grown in pods. They include beans, lentils, peas, and
peanuts. They are a good source of both protein and fiber. Many nutritious
products are made from soybeans including tofu, tempeh, garden burgers, and soy
milk. Other beans include adzuki, black, broad (fava), butter, garbanzo
(chickpeas), kidney, lima, navy, pinto, and black-eyed peas.
NUTS AND SEEDS
Nuts
are most healthy in their raw, natural form. This does not include nuts that
have been salted, sugarcoated, or roasted. Roasting of nuts decreases their
content of minerals and B vitamins. Choose nut butters that have not been
hydrogenated. This process alters the monounsaturated oil in nuts forming
cholesterol raising saturated fats. Pumpkin, sunflower, and sesame seeds are
good sources of protein, minerals, and vitamin E.
SWEETENERS
Refined
white sugar can be substituted with less refined sweeteners that contain some
nutritional value. Examples include: honey, molasses, pure
maple syrup, barley malt syrup, brown rice syrup, date
sugar, dried can juice, or fruit juice concentrate
SEAFOOD
Seafood
is a good source of protein. It also contains various vitamins and minerals
depending on the type of seafood. Some sea foods such as haddock, mackerel,
salmon, sardines, and trout contains beneficial omega-3 fatty acids. These
omega-3 fatty acids may raise protective HDL cholesterol and guard against
heart disease. They also are important for proper brain, eye, hair, and skin
development. Some research studies suggest that omega-3 fatty acids may also
help to protect against and treat certain auto-immune disease such as
rheumatoid arthritis due to it's anti-inflammatory properties.
MEATS/POULTRY/EGGS/DAIRY
Animal
food sources are most healthy when the animals have been raised without
antibiotics and added hormones and other toxins. In addition, choose animal
products from animals that have been raised without cages. Cage-free animals
experience healthier, less stressful living environments this affects the
quality of food they produce. There are a growing number of dairy alternatives.
They include: almond milk and cheese, rice milk, soy milk, cheese and yogurt,
brazil nut cheese, nutritional yeast, and tofu sour cream. Other foods high in
calcium include dark leafy vegetables such as kale, collards, and mustard greens;
sea vegetables and beans.
OILS
Use
monounsaturated oils such as olive and canola (rapeseed) oil for sautéing foods
because they are more stable on high heat. Polyunsaturated oils such as sunflower,
safflower, and sesame, less heat stable oils, can be added to foods after it
has been cooked or used in salad dressings. “Cold-pressed” oils are best
because the slow-turning presses that crush out the oil generate little heat so the vitamin E and antioxidants are not destroyed. Heat-pressed oils are
treated with petroleum-derived solvents and are bleached and deodorized.
Deodorized oil is pale and very bland tasting. Oils should be stored in a dark place or even in the
refrigerator to prevent spoilage due to oxidation from heat and light.
Beneficial omega-3 fatty acids are found in canola, flax, soybean, and walnut
oils.
SEASONINGS
Seasonings enhance or add
flavor to food. Whole food seasonings include herbs such as basil, chili peppers, cilantro,
dill, garlic, lemon, lime, mint, onion, orange zest, parsley, rosemary, sage,
and an insane amount of culinary herbs.
Adapted from BCNH handout.
Disclaimer: Information is for health education only and is not
meant to diagnose, treat, or cure any disease or medical condition. Always see your health care provider for proper
diagnosis and treatment. Information on herbs and supplements has not been
evaluated by the FDA
