Replacing processed with whole foods and why!

19th April 2023

From Processed to Whole: Why Making the Switch is Simpler and Healthier!

In today's fast-paced world, it's easy to grab a packaged snack or meal and go. However, these processed foods often come with a long list of artificial ingredients, added sugars, and unhealthy fats. Over time, this can take a toll on our health and well-being. By making the switch to whole foods, we can enjoy better nutrition, more satisfying meals, and fewer additives. Here's why making the switch to whole foods is simpler and healthier than you might think. 😉

Why make the switch?

Whole foods are foods that are minimally processed and in their natural state. They include fruits, vegetables, whole grains, nuts, seeds, and lean proteins. Compared to processed foods, whole foods are packed with nutrients, vitamins, and minerals that our bodies need to function at their best. They also tend to be more filling and satisfying, which means we're less likely to overeat or snack on unhealthy foods later.

Processed foods, on the other hand, are often high in added sugars, salt, and unhealthy fats. They also tend to be low in fibre and other important nutrients. This can lead to a range of health problems, including obesity, heart disease, and diabetes.

Some statistics that might be of interest:

▪️According to the World Health Organization, worldwide obesity has tripled since 1975.

▪️A study in the journal Circulation found that consuming ultra-processed foods is associated with a higher risk of heart disease and death.

▪️The American Diabetes Association notes that consuming too much sugar is a major contributor to type 2 diabetes.

The simplicity of eating whole foods:

Eating whole foods doesn't have to be complicated or time-consuming.

Here are some tips for choosing whole foods:

▫️Get the edge: Shop the outer lanes of the supermarket, where fresh produce, meats, and dairy products are usually located.

▫️Label Junkie: Read labels carefully and choose foods that have few ingredients and no added sugars or artificial flavours. If you don't know what an ingredient is, take the extra 5 seconds to google it and the probably 60 seconds to glean whether it is a naturally derived ingredient or a synthetic one.

▫️Home Ec it! Plan your key meals, I have a list of over 30 simple dinners we love. I use it to inspire me when writing my shopping list and planning the week ahead.

▫️Seasoning: Check what is in season and look up dishes you can try with in-season fruit and veg. Also, seasoning your meats and veggies with varieties of herbs and spices doesn't just bring added flavour but also added phytonutrients into your diet.

▫️Rep Prep: Repeated Prep is key! Prepare meals at home using whole food ingredients, such as brown rice, quinoa, or roasted vegetables.

▫️Learn the lingo: if something says 'fortified with', 'added vitamins', 'low fat, 'no added sugars', 'sugar-free'... you need to look even closer as these are mostly going to be highly processed foods. It's better to go whole sugar than sugar-free, full fat over low fat. Where something has to be 'fortified' with additional nutrients it is usually a sign of ingredients that have been over-processed and have lost their natural goodness.

Ok, to make this more practical here are a few easy and tasty whole-food snack ideas:

▫️Fresh fruit, such as apples, small oranges, or berries.

Try looking for a local supplier and what naturally grows in your country.

▫️Nuts and seeds, such as almonds, walnuts, or pumpkin seeds.

Try to eat just the amount that can fit in the palm of your hand. (Same for your protein portions)

▫️Veggie sticks with hummus or guacamole.

Both hummus and guacamole are very quick and easy to make and a great staple to have in your fridge.

▫️Greek yoghurt with honey and berries.

Personally, we use coco start yoghurt instead of dairy-based but don't be fooled by 'Greek Style' yoghurts either, you need to go for actual Greek yoghurt if you can.

▫️Seed crackers- make up some simple seed crackers and add toppings or dips. You can combine sunflower seeds, chia seeds, flaxseed etc and bake and keep stored in an airtight container. I will share the recipe in the FB group soon!

The key to incorporating more whole foods into your diet is to start small and be consistent. Over time, you'll find that eating whole foods becomes second nature and you'll enjoy the benefits of better health and well-being.

How to make the switch:

If you're used to eating a lot of processed foods, it can be daunting to make the switch to whole foods. Here are some practical tips for getting started:

1. Start by swapping processed snacks for whole food options, such as fresh fruit or nuts.

2. Experiment with new recipes that use whole food ingredients, such as quinoa salad or roasted vegetables.

3. Connect with others who are interested in whole foods, either in person or online. You can learn from their experiences and get support as you make the transition.

I host a 15 and 30-day healthy habits programme each month with my team. We do include additional nutritional support for this time to help with your reboot but we focus massively on educating you on what's happening in your body and helping you with shopping lists and recipe books as well as nutrition products so you can find the love of eating whole food. It's designed with busy people in mind so meals are simple, nutritious and delicious! Do pop me a message or comment to find out how I might be able to help you.

Remember, making the switch to whole foods is a journey, not a destination. Don't be too hard on yourself if you slip up or have setbacks along the way. Focus on progress, not perfection, and celebrate the small victories along the way.

By choosing foods that are minimally processed and in their natural state, you'll be able to provide your body with the nutrients it needs to function at its best. Eating whole foods doesn't have to be complicated or time-consuming, and with some small changes to your shopping and cooking habits, you can enjoy a more satisfying and nutritious diet.

So, why not take back control, make a simple switch and create a life you love living!

Love Life,

Aislíng Louise