Healthy Food Choice

WHOLE FOOD is Nature’s Gift

Whole foods are nature’s way of providing us with the nutrients we need for optimal health. These foods are minimally processed, staying as close to their natural state as possible, and they’re free from added sugars, oils, and flavorings. Packed with essential vitamins, minerals, fiber, and antioxidants, whole foods offer a delicious and nutrient-dense way to fuel your body.

Where to Find Whole Foods

Your choice of where to shop matters. Building a relationship with your grocer and learning the origins of your food can enhance your experience. Locally sourced found at farmer’s markets or regionally grown produce is often the freshest option. Many farms have websites where you can learn more about their practices, and supporting Black farmers is an excellent way to contribute to diversity in agriculture.

When shopping at the grocery store, the perimeter is a good place to start. It’s often stocked with fresh, unprocessed options.

Here are a few examples of whole food “clean eating” that you can easily find at your local grocery store. 

  • Grains – Wheat, wholegrain rice, quinoa, bulgur wheat, rolled oats, faro and barley.

  • Beans and legumes – lentils, kidney beans, lima beans, split peas, chick peas

  • Nuts and seeds (not salted) – peanuts, almonds, cashews, sunflower seeds, linseeds, pumpkin seeds

  • Fruits and vegetables

  • Frozen bagged vegetables

  • Pre-cut fruits and vegetables

  • Whole grain mixes

  • Frozen or fresh lean meat/fish

Whole Foods in the Frozen Section

Frozen options can also fit into a whole foods diet. Look for minimal added sugar, salt, or fat:

  • Frozen bagged vegetables

  • Pre-cut fruits and vegetables

  • Whole-grain mixes

  • Frozen or fresh lean meats and fish

BENEFITS OF A WHOLE FOOD DIET

Eating predominantly whole foods offers numerous health benefits. Nutrient-rich foods reduce the risk of deficiencies and chronic diseases while boosting immunity.

  • Immune Support: Whole foods provide antioxidants and other nutrients that aid white blood cells in fighting bacteria, viruses, and other invaders. A diet low in unhealthy fats supports healthy gut microbiota, enhancing the body's defenses.

  • Heart Health: Fiber in whole foods helps control blood cholesterol levels, supporting cardiovascular health.

  • Weight Management: Whole foods are naturally filling, helping to regulate appetite and maintain a healthy weight.

Fruits, Vegetables, Beans, Nuts

Fruits and vegetables provide the essential vitamins and minerals that meet our daily dietary requirements:

Vitamins and Their Benefits

  • Vitamin A: Found in food such as sweet potatoes, spinach, carrots, and avocado. This vitamin is essential for healthy eyes, skin and immune system health. Our lungs, heart, kidneys as well as other organs benefit from daily intake as well.

  • Vitamin B Complex: Includes B1 through B12, found in dark leafy greens, whole grains, legumes, citrus fruits, bananas, avocados, nuts, seeds, eggs, and dairy. Supports cell health and prevents infections.

  • Vitamin C: Found in citrus fruits, kiwis, strawberries, mangoes, bell peppers, and tomatoes. Vitamin C has antioxidant and antibacterial properties that support immunity and wound healing. Note: If on statins, consult your doctor about grapefruit consumption.

  • Vitamin D: Synthesized through sunlight exposure; food sources include fatty fish like salmon, herring, sardines, egg yolks, mushrooms, and fortified foods like oatmeal and milk. Essential for bone health and calcium absorption.

  • Vitamin E: is found in fat-soluble nuts (hazelnuts, peanuts Brazil nuts, and almonds), seeds (sunflower, and green leafy vegetables (broccoli and spinach). This vitamin is an antioxidant which provides cell protection and is vital for the functioning of the immune system.

  • Selenium: Present in Brazil nuts, beans, lentils, and whole-grain bread. Selenium plays a critical role in metabolism and thyroid function. This trace mineral may help to boost the immune system and fight oxidative stress.

    Supports thyroid function and combats oxidative stress.

  • Zinc: Found in nuts, seeds, legumes, shellfish, and meats. Supports immune function and skin health.

  • Fat-soluble Vitamins are A, D, E, and K which are absorb and transported in the body. They are stored in the body’s fatty tissue, liver and muscles.

  • Fiber Fruits, vegetables, and whole grains are excellent sources of fiber. Fiber helps maintain healthy cholesterol levels, supports digestion, and promotes bowel health.

·      Healthy snacks

  • The rule of thumb is “low salt or unsalted” snacks. Raw and roasted seeds and nuts are great for snacks. Packaged snacks must indicate the contents are free of trans-fats. Trans-fat is banned in the US but may not be elsewhere.

  • A fruit or vegetable salad can be enjoyed in between meals without ruining your efforts to manage your weight.

  • Healthy snack bars are great for on-the-go as well but read the label.

Pescatarian Diet

A pescatarian diet focuses on plant-based foods while incorporating fish and seafood as primary sources of protein. It often includes fruits, vegetables, whole grains, legumes, nuts, and seeds, with some pescatarians also consuming dairy and eggs.

Health Benefits

The pescatarian diet is rich in nutrients that support overall well-being. The pescatarian diet offers a flexible, healthful, and sustainable approach to eating well.

  • Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, these healthy fats promote heart health, reduce inflammation, and support brain function.

  • Lean Protein: Fish provides high-quality protein that supports muscle repair and growth while being lower in saturated fat compared to red meat.

  • Vitamins and Minerals: Seafood is a good source of essential nutrients like iodine, selenium, zinc, and vitamin D, which are vital for thyroid function, immunity, and bone health.

VEGETARIANISM

A vegetarian is someone who does not eat any meat, poultry, game, fish, shellfish or by-products of animal slaughter.

Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds. The inclusion of dairy and eggs depends on the type of diet you follow.

The most common types of vegetarians include:

  • Lacto-ovo vegetarians: Vegetarians who avoid all animal flesh, but consume dairy and egg products.

  • Lacto vegetarians: Vegetarians who avoid animal flesh and eggs, but do consume dairy products.

  • Ovo vegetarians: Vegetarians who avoid all animal products except eggs.

  • Vegans: Vegans avoid all animal and animal-derived products.

 veganism

Prominent types of this lifestyle include:

  • Dietary vegans. Often used interchangeably with “plant-based eaters,” this term refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics.

  • Whole-food vegans. These individuals favor a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

  • Junk-food vegans. Some people rely heavily on processed vegan food, such as vegan meats, fries, frozen dinners, and desserts, including Oreo cookies and non-dairy ice cream.

 
HER NUTRITION