The benefits of eating whole (minimally processed) foods

Diet is a huge part of maintaining a healthy lifestyle and a lean physique. There are a lot of diet options out there, with a wide range of specific restrictions and recommendations about what and when to eat. Ultimately, weight loss comes down to expending more calories than you consume. But people choose to meet that goal in a variety of ways. A diet made up of 2,000 calories of cake is not going to be as satisfying, or nutrient-rich, as a diet centered around well-balanced macronutrients.

A personalized nutrition plan is one way to tailor your diet to meet your healthy and fitness goals. If you’re looking for some simple guidance that you can follow on your own, we recommend shifting your diet to include more whole foods. These are the foods that can be found when you walk around the perimeter of the grocery store—fruit, vegetables, meat, dairy, nuts. 

When foods are processed, they are combined with additives, such as salt, sugar, and trans-fats, that can add empty calories and throw off macronutrient ratios. Whole foods tend to minimize these additives while also providing more healthy fats, antioxidants, and fiber, which are beneficial for health. Whole foods can promote health in a variety of ways:

Gut Health.
Processed foods often lose dietary fiber that is beneficial to gut health. Excess sugar feeds gut bacteria that can increase cravings for more sugar. Whole foods, on the other hand, can act as a probiotic to encourage gut bacteria that are more beneficial to overall health

Heart Health.

High triglycerides are associated with heart disease. These triglycerides increase with diets high in sugar. Focus on lean meats and fish high in omega-3 fatty acids, nuts, olive and canola oils, and cruciferous vegetables, such as broccoli and cauliflower.

Dental Health.

Dental decay is associated with high sugar and refined carbohydrate intake. Swapping processed foods for minimally processed foods is a way to cut your sugar consumption. 

Reduced Food Cravings.

All that extra salt, sugar, and fat in processed foods tastes great, but it can kick food cravings into overdrive. Whole foods provide a greater sense of satiation and can help reduce the desire to snack when you’re not really hungry. If you are trying to lose weight, whole foods centered around high-protein and high-fiber foods can help.

Consistently choosing less processed food options can help you lose weight, fuel your workouts, and increase your overall health and fitness. If you’re looking for a more tailored nutrition plan that factors in your fitness goals, check in with a certified nutrition coach in a free consultation at Body By Ford.