Whole Foods
All-Natural or All-junk?
The whole
foods diet is where a person only eats, natural, minimally processed foods to
ensure overall health. Whole foods are, according to registered dietitian
Elaine Magee, “foods that are as close to their natural form as possible”
(Magee). Seems super simple to eat them, right? I mean it’s what our ancestors
did for hundreds of years. Processed
foods are full of additives such as sugar, salt, and preservatives. Next time
you look at salad dressings check the amount of sugar is in there. It will blow
you away! To start switching to whole foods you can start simply. Such as eat “whole
grains instead of refined grains” or instead of chicken nuggets eat baked
skinless chicken, fresh berries instead of a granola bar”(Magee). Another great way to start out is just cooking
your own food that way you know exactly what is in there. Buying oatmeal, a cinnamon instant package is
different than making rolled oats then adding cinnamon to it.
Magee also discusses the health benefits from eating whole
foods. Saying whole foods are “our best
bet for improving health, and preventing disease” (Magee). This is due to the high fiber in fruits,
veggies and whole grains, as well as the phytochemicals.
The author lists 6 benefits from eating whole foods.
Phytochemicals which
contain antioxidants, that cause cells to break down fat and cholesterol. Foods
that contain this are darker berries, tomatoes, grapes. Eating lots of fruits
and veggies will ensure adequate intake of these. Overall, Nutrient intake. Almost 1/3 of Americans, get too little vitamin C,
½ too little of vitamin A, greater than ½ are deficient in magnesium, and up to
“92% to 97% of fiber and potassium”(Magee). These nutrients help lower noncommunicable
disease such as “cancer, heart disease, high blood pressure, and diabetes”(Magee).
Increasing intake of good fats. Most Americans get too much
omega 6s which are in processed foods, by eating whole foods there will be an
increase in omega 3s which is great for the brain. Fiber increase which is from the fiber in fruits, veggies and whole
grains. Fiber keeps a person fuller
longer, and keeps a regular digestive tract. “Eating fiber-rich foods is linked
to control of blood sugar, blood lipids, and weight in adults”(Magee). Yay, something to control weight. Whole grains from whole foods. Whole grains are low in glucose aka sugar
which is good for reducing the risk of diabetes. In the article there was a
study done that showed that teens that ate more whole grains had less abdominal
fat.
Overall, it makes sense to cut
back on processed foods and switch to a more whole foods diet. I wanted to discuss this nutritional piece
for my last post because nutrition is the biggest aspect for maintaining a
healthy weight while exercise is very minimal. You can’t out run a bad diet.
Right now, as college students we are at the most important stage in our life
for healthy habits to stay. So why not change now? To eat more whole foods to
not only ensure a healthy weight, but to be much healthier overall.
Magee, E. (n.d.). The Whole Foods Diet. Retrieved March 02, 2018, from
www.webmd.com/food-recipies/features/the-whole-foods-diet
When we're younger, we're always taught to always eat our fruits and vegetables, but some of us always looked disgusted as our mom placed the green, wet vegetable on our plates known as the green bean. I was a kid raised off fruits and vegetables, and surprisingly loved it! As I came to college I realized there were so many options to choose from so I strayed away from the things that were healthy, to the ones that were more "fun" to eat.
ReplyDeleteI agree that as a college student, "we are at the most important stage in our life for healthy habits to stay," as you said, and we need to maintain eating the right foods that makes us healthy. Sometimes we'd rather eat junk, but we need to realize that's not such a good idea. We should have a healthy, balanced diet, and splurge on the fun foods every once in awhile without devoting junk as our only consumption. Everyone has a "cheat day" right? We just need to control it enough so we don't have a "cheat everyday" mindset.
I was just thinking about how maintaining a healthy weight is based on nutrition way more than exercising. Obviously exercise is essential, but there is no way that we are going to be in shape if we eat processed foods all the time. I agree with Whitney, I have always loved fruits and vegetables as well. I love healthy, whole foods and would eat them all the time if I could. Unfortunately my life is so busy that it's just not possible to be healthy for every single meal. Sometimes you just have to get what is quick and cheap. However, I am not going to use that as an excuse to eat unhealthy all the time. Most things are okay in moderation, right? It is definitely okay to treat yourself every once in awhile, as long as we are doing that in moderation. I really liked this post, it was very informational.
ReplyDeleteRachel Kaiser
Guilty! Caught red handed! I do not always eat the way I should. I enjoy fresh food that doesn't have preservatives but sometimes, its easier to grab something from a package over whole foods but I regret it later because I know I need to eat better. I love fresh fruit and uncooked vegetables but it is difficult to eat on the go and I am still in college so I don't have much time to prepare my meals. Think was amazing how informative it was. I know what whole foods are but this made me see that there is a scale for the level of health. I was always told the granola is good for you but whole granola is better than a granola bar and of course whole oats over rolled oats (I did not know there was a big difference) so some foods are healthier than the one we often eat but there are healthier, whole foods that are even better for us.
ReplyDeleteYES! As much as I know that whole foods are so great for you, I have definitely caught myself slipping back into more processed foods than normal, which is unfortunate. I love all of the benefits that come from eating whole foods. I never knew how nutrient deficient that most people are. I think we can really minimize the severity of this. I truly think that people do not know how to nourish their body properly. It is so easy to buy processed cereals and to eat out every single day. Although those things are convenient, they destroy our bodies. This is exactly why the obesity and diabetes rates are so high. Not only are whole foods delicious, but they are also so great for your body. I love how you shared all of the positive health benefits that whole foods have for your bodies. Thinking about this, I know that health disparities make equal access to whole foods extremely difficult. Some people may not have access to grocery stores that serve whole foods. Hopefully that those disparities can change and people can have access to living a healthier lifestyle.
ReplyDeleteThis post is so true but hard to do when our lifestyle get in the way. When you do try to eat healthier sometimes it costs more too. However, with obesity, heart disease and diabetes only getting worse in our country, we definitely need a reality check. What we put in our bodies impacts our health and how we feel about ourselves. When you mentioned salad dressing it spoke to me, the amount of dressing people put on salads kills the whole purpose which is why I switched dressing for vinegar! Other than that great post!
ReplyDeleteKayla J. Ruiz
Hollie,
ReplyDeleteAnother great informative post. Yes nutrient intake is vital, knowing what you're putting in your body is so important. My doctor always said that if I can't pronounce it, then I shouldn't eat it. Which is true! There are so many things being put into foods that have no nutritional value! All of these chemicals and unnatural ingredients can effect and ultimately damage our bodies and the way they work. Living healthier lifestyles is in our best interest, especially as college students. Our habits now will definitely influence our habits later.
Great post Hollie! Unfortunately I LOVE LOVE LOVE junk food so much. This is such a bad habit that I have developed over the years. I try to eat healthy but I truly think i'm addicted to junk food. It is really nice to know what all nutrients that I receive from fruits and vegetables. And it is not like they are nasty to me. They just don't taste as good as junk food does. Any tips on how to break this habit.
ReplyDeleteHollie,
ReplyDeleteThis was a great post! I really enjoyed the takes that you took on the importance of a healthy lifestyle. It is always important to maintain a healthy lifestyle. While this all sounds so easy, it is often hard to stray away from junk foods while they are quicker, cheaper, and more accessible. I truly am addicted not only to fast foods because of the tastes but because of the convenience that comes along with it. On the way to class, to meetings or even in between break times it is so much easy to just grab something quick even though it may not be such a good choice health wise.