Nutritious food is one of THE key pillars for overall health and well-being. A whole foods lifestyle is one of the best methods to ensure a happier and healthier tomorrow. And, today is THE best time to begin consuming more whole foods. If you’re unsure how to start investing in tomorrow, you are in luck!

 Here is a step-by-step guide about the benefits of whole foods, balancing nutrients, phytonutrients, and meal ideas for any time of the day.

Food is Medicine Whole foods are minimally processed and are nutrient-dense foods such as lean meats, nuts, seeds, legumes, beans, whole grains, fruits, and vegetables. Think of whole foods as a direct connection with nature that is rich in fiber, vitamins, minerals, enzymes, and other essential nutrients.

Whole Food Matters

Always intend to consume foods in a balanced natural state.

Avoid following fad diets and don’t treat eating as a mathematical chore to achieve a health goal. It should be intuitive, energizing, and pleasurable.

The benefits of sticking to whole foods include a decrease in contracting cancer, prevention of type 2 diabetes, and lower rates of heart disease. Nutrients from consuming a variety of whole foods act together, resulting in a healthier spirit, mind, and body.

Define Nutrients, Seek Balance

Every meal you consume should possess a healthy balance of healthy fats (polyunsaturated and monounsaturated), protein (amino acids), and fiber (soluble and insoluble fiber). These macronutrients are vital for your survival.

Fats make you feel satiated after every meal, provide energy, and help your body function at optimal levels. Monounsaturated fats are mainly in olive oil, peanut oil, avocados, peanut butter, and some nuts and seeds. Polyunsaturated fats are predominantly in walnuts, flaxseed oil, fatty fish, and some seeds.

Protein has several functions, it repairs tissue, heals infections, and uses extra amino acids for energy. Additionally, known as the building blocks of your body. Some excellent protein sources are peas, soy products, beans, lean meat, poultry, and unsalted raw nuts and seeds.

The combination of soluble and insoluble fiber are important for digestion. Insoluble fiber helps food transport faster through the stomach, and intestines, and adds heft to the stool. Great sources of insoluble fiber come from vegetables, whole grains, and wheat bran. Soluble fiber slows digestion and draws water and turns to gel. Lentils, fruits, vegetables, barley, oat bran, nuts, seeds, and beans are excellent sources of soluble fiber.

Focus on Phytonutrients

Plant foods are how you consume more phytonutrients and are responsible for disease treatment, prevention, and reversal of major diseases such as heart disease, type 2 diabetes, and hypertension. Scientific research has discovered that fruits, vegetables, tea leaves, and beans can help detoxify the body. These anti-inflammatory and antioxidant effects provide vitality, better physical function, general health, and improved mental health.

Be Mindful of What’s On Your Plate

Cereal is a convenient and common breakfast choice. Exchange cereal for a bowl of porridge with bananas, berries, a dash of cinnamon, and a dollop of nut butter or sprinkle ground flaxseeds over your oats.

Switch up your lunch, and swap a sandwich with white bread for a whole grain sprouted bread with slices of avocado and your choice of an animal or plant-based protein source.

Spaghetti and meatballs is a hearty dinner. Instead, throw together a stir-fry with any vegetables in your fridge, add tofu or your choice of lean meat, a homemade or wholefoods store=bought sauce, and serve it on a bed of quinoa or brown rice.

In Summary

Concentrate on whole foods that strike the perfect balance of healthy fats, fiber, phytonutrients, and protein for every meal. You consider diet as a whole when you consider more than just the macro-nutrients in your meals but the health giving micro-nutrients too. Choosing more nutritious options define the difference between an unhealthy or healthier, happier tomorrow.

Learn more HERE about my top secret weapon to getting whole food micronutrients in every day in THE most simple way. I call them, Potent Plant Powders!

Cheers to whole food and whole health!

~Jacqi

Sources:

https://www.hcf.com.au/health-agenda/food-diet/nutrition/what-are-wholefoods

Whole Foods vs. Processed Foods: Why Less Is Actually Better

https://medlineplus.gov/ency/article/002136.htm

https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats

https://nutritionfacts.org/topics/phytonutrients/