I'm pretty sure I've been over this before, but for my newer readers, I thought I hit you over the head with this a few more times. If you are reading this blog, I figure you must be a glutton for punishment.
Some whole foods are obvious: an apple, in its whole and natural state is a whole food. A bag of apple chips is not. Apple sauce is not. Apple cider is not.
More obvious examples: a potato, unpeeled and whole, is a whole food. French fries are not. Potato chips are not. Potato juice is not. That's sounds pretty gross, doesn't it? See! Whole foods are better!
Now for some examples you may not have thought of: a whole egg is a whole food. When you just eat the egg white, you miss out on almost all of the nutritional benefits an egg has to offer. Sure, you eliminate a little fat. But you lose almost all the vitamins, the essential fatty acids, the minerals, and some of the protein as well. The yolk is the part that feeds the developing embryo! So that alone tells you this is where the nutrition can be found.
Another example of an extremely healthy food is whole fish. Yes, whole. Sardines, anchovies, and smelt are fish that we can eat whole. This includes everything: the head, the skeleton, all the organs, the skin. Because these fish are small, they are at the bottom of the food chain which makes them very low risk for contaminants such as mercury. In addition, these whole fish contain plenty of high quality protein, omega-3 oils, calcium, and other nutrients. Perhaps these are an acquired taste, but a taste well worth acquiring!
Other examples of healthy whole foods: nuts, seeds, all veggies (usually better if eaten in their whole form, including peel if possible), all fruits, whole animals (such as a whole chicken or lamb, best if all parts are eaten!) Some people would include whole grains on this list, but I do not. For the most part, I feel that grains are too dense in carbohydrates to be considered a healthy food.
Foods that I do not consider whole include: all dried fruits (raisins, prunes, etc.), all processed foods (including whole grain breads, pastas, cookies, etc.), shakes and smoothies (even if made from whole foods are no longer whole once they have been processed), dairy products (except whole milk and whole milk yogurt), nut butters, condiments (mostly), and all forms of sugar (including honey and maple syrup.)
Should you eat ONLY whole foods? Of course, it is up to you. I am trying to eat ALMOST only whole foods. However, I make plenty of exceptions, especially when it comes to dairy. Since I am eating no grains and no sugar, I give myself a little leeway when it comes to cheese and Greek yogurt. But you will need to make these choices for yourself.
Eat what makes the most sense to you. Eat what makes you feel healthy and energetic. Eat foods you enjoy. And then try some new ones! Smelt, anyone?
Some whole foods are obvious: an apple, in its whole and natural state is a whole food. A bag of apple chips is not. Apple sauce is not. Apple cider is not.
More obvious examples: a potato, unpeeled and whole, is a whole food. French fries are not. Potato chips are not. Potato juice is not. That's sounds pretty gross, doesn't it? See! Whole foods are better!
Now for some examples you may not have thought of: a whole egg is a whole food. When you just eat the egg white, you miss out on almost all of the nutritional benefits an egg has to offer. Sure, you eliminate a little fat. But you lose almost all the vitamins, the essential fatty acids, the minerals, and some of the protein as well. The yolk is the part that feeds the developing embryo! So that alone tells you this is where the nutrition can be found.
Another example of an extremely healthy food is whole fish. Yes, whole. Sardines, anchovies, and smelt are fish that we can eat whole. This includes everything: the head, the skeleton, all the organs, the skin. Because these fish are small, they are at the bottom of the food chain which makes them very low risk for contaminants such as mercury. In addition, these whole fish contain plenty of high quality protein, omega-3 oils, calcium, and other nutrients. Perhaps these are an acquired taste, but a taste well worth acquiring!
Other examples of healthy whole foods: nuts, seeds, all veggies (usually better if eaten in their whole form, including peel if possible), all fruits, whole animals (such as a whole chicken or lamb, best if all parts are eaten!) Some people would include whole grains on this list, but I do not. For the most part, I feel that grains are too dense in carbohydrates to be considered a healthy food.
Foods that I do not consider whole include: all dried fruits (raisins, prunes, etc.), all processed foods (including whole grain breads, pastas, cookies, etc.), shakes and smoothies (even if made from whole foods are no longer whole once they have been processed), dairy products (except whole milk and whole milk yogurt), nut butters, condiments (mostly), and all forms of sugar (including honey and maple syrup.)
Should you eat ONLY whole foods? Of course, it is up to you. I am trying to eat ALMOST only whole foods. However, I make plenty of exceptions, especially when it comes to dairy. Since I am eating no grains and no sugar, I give myself a little leeway when it comes to cheese and Greek yogurt. But you will need to make these choices for yourself.
Eat what makes the most sense to you. Eat what makes you feel healthy and energetic. Eat foods you enjoy. And then try some new ones! Smelt, anyone?
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