what are healthy foods?
Post on 22-Feb-2016
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What are Healthy Foods?
ByBeth Teaford
Health and Nutrition Educator
Whole Foods are Healthy Foods
Whole Foods Are:as close as possible to the way
they are found in nature with all their edible parts intact.
Contain no added sugars , refined fats, flavor enhancers, chemical preservativesor artificial vitamins or minerals.
Where to obtain whole foods.The perimeter of the grocery store (produce,
meats and dairy food sections)Farmers market or standsYour own garden
Minimally-Processed Foods are Healthy
Why are whole/ minimally- processed food healthy?Contain all the substances
the body needs to utilize the food
Do not contain substances that cause harm to the body
Do not contain altered/destroyed nutrients from processing
What are Processed Foods?Foods that have been
cut up (chopped or ground)heated (cooked)DriedFrozencultured (beneficial bacteria added)fermented
Commercially-Processed foodsFoods that have been processed in a
industrial plantPackaged in boxes, plastic containers or
glassSome can be nutritious
ex. frozen plain vegetables/fruit, canned beans, oatmeal, nut butters w/o added sugar or fat, plain yogurt)
If the food in the package is missing any parts or has added artificial ingredients, it’s a refined food
Affects of processing foodPreserved for future consumptionChanges flavor, textureExtend shelf lifeMake profit for producersUsually destroys/alters
nutrients (makes less nutritious)
What are Refined Foods?(highly-processed products, “food-like substances”, “junk food”)
-Parts of the original, whole food have been removed
(examples: white flour, white rice, sugar, juice)-Contain added harmful ingredients
(sugars, refined vegetable fats, refined grains, chemical preservatives, artificial flavors)
Unhealthy: Most Packaged Foods
Some a little Better Packaged Foods
Processed vs. RefinedAll refined foods have been processed PLUS refinedNot all “processed foods” are refined.
Different levels of processing.Home processing – (freezing, cooking, chopping,
canning of whole foods) – are nutritiousCommerial-minimally processed – may be nutritious
(oatmeal)Highly processed/Refined– not nutritious
The current lingo denounces “processed foods” meaning the highly-processed, refined packaged products
Examples of Whole Foods
Water
Fresh Vegetables – all kinds
Protein Foods are Whole FoodsMeats (beef, pork- preferably pastured and
game)Poultry (chicken turkey)Fish and seafoodDried beansNuts and seedsEggs
Plain Whole Milk Dairy Foods are Minimally-Processed Foods
Whole milkPlain, whole milk yogurtNatural cheese (Cheddar, Swiss, Colby)Cream and butter Raw milk is a whole food
Fresh Fruits are Whole Foods
Fruits areNature’s Dessert!
Whole Grains and Starchy Vegetables are Whole FoodsWheat berriesOat groatsBarley Brown riceAmaranthQuinoaCornPotatoes
Steps to a Healthy DietTake Responsibility for
YOURSELF1. Learn to cook for yourself2. Educate yourself
(Don’t just rely on what others say or your hear)
3. Work on one improvement at a time
(ex. Stop drinking sugary beverages.)
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