- Examples of whole foods: fruit, potatoes, brown rice, vegetables, chicken, fish, beans, milk, raw nuts, raw honey, quinoa
- Examples of processed foods: canned fruit, french fries, white rice, chicken nuggets, pasta, cheese puffs, bread, jam (all processed food comes in containers)
What to do: Put More Whole Foods in Your Diet
- Figure out what processed foods you are eating in your current diet. Take a look at your Mindful Log and highlight all the processed foods you are eating. Are you having a bagel for breakfast and chicken salad for lunch?
- Think of whole food replacements for your processed food, or just cut back on it. If you're having a bagel for breakfast every morning, think about switching to oatmeal, fruit and a hard-boiled egg. If you're pressed for time, create your own sugar-free fruit and yogurt smoothie. Do you have chicken salad for lunch? Try grilled chicken over a green salad. Get creative with your diet.
- Be moderate. If you love pasta, I don't expect that you will cut it out of your diet. Have it less and make healthier choices. I love pasta and used to have it 3 times a week or more. Now I cut my portions and frequency down (less pasta, more veggies or sauce) and use whole wheat pasta. The whole wheat makes it marginally better (it's still processed). After a lot of searching I finally found one that I like - the Whole Foods store brand.
- Eat a wide variety of whole foods. If you eat a broad and varied whole foods diet, you can get all your nutrients from food (which is the best, most easily absorbable way to get nutrients.) It's great that you're eating fresh spinach for your vegetable every day, but branch out! Try swiss chard, broccoli, asparagus, kale, collard greens, etc. Try whatever is on sale. The world is your oyster.