The Importance of Whole FoodsWhat are “Whole” foods?

Foods that have only a marginal amount of processing Examples:• Fruits and vegetables • Nuts or seeds• Wild or brown riceAdvantages:• More essential vitamins and minerals• More phytochemicals• More fiber and beneficial fats• Better for weight management (digesting whole foods burns

more calories)• More filling• Less wasteDisadvantage:• Expensive• Can be time consuming

What are “Processed” foods?

Foods that have been stripped of many of their natural nutrients and may contain artificial ingredients in order to be used in other productsExamples: • White flour products (tortillas, bread etc.)• Soda• Top ramen and canned soup• Hot dogs• Prepackaged/frozen mealsAdvantages:• Quick and convenient• CheapDisadvantages:• More additives and preservatives• High sodium, sugar, and hydrogenated oil content• Hidden allergens• More waste

Helpful Tips• Buy bulk –its cheaper!• Cook in bulk –More convenient • Buy frozen fruits and vegetables instead of

canned for a higher nutrient content • Rinse canned beans to reduce sodium

content• Use flavored vinegars instead of salad

dressings• Use herb only seasonings instead of

seasoning salt• Use nonfat yogurt instead of mayonnaise • Shop on the parameter of the grocery

store

Eat this. Not that.Instead of this:

Breakfast• Toaster waffles• Pop-tarts• Pre-packaged and

flavored oatmeal

Lunch• Frozen pizza• Boxed macaroni

and cheese• Fast food• Instant soup

Dinner• Frozen meals• Canned pasta sauce

with enriched noodles

• White rice• Instant potatoes• Chicken nuggets

Snacks• Potato chips• Packaged cookies• American cheese• Crackers

Try this:

Breakfast• Eggs with 100%

whole grain toast• Rolled oats/oatmeal• Fresh fruit and yogurt

Lunch• Salad (green, quinoa)• Brown rice and

chicken vegetable stir fry

• Whole grain tortilla with beans, rice and vegetables

Dinner• Stuffed peppers• Chili• Steamed veggies• Whole grain pasta

with olive oil and veggies

• Chicken breast

Snacks• Celery and peanut

butter• Dried fruit• Unsalted nuts• Veggies and hummus

Remember fresh is always best!

The Basics:Aim for 45-65% of your

daily calorie intake from carbohydrates,

20-35% fat, and 10-35% protein

For a well balanced day:• Eat a breakfast high in protein and fiber to feel fuller

longer and save money by snacking less through the day

• Eat healthy carbohydrates, such as fruits and whole grains, the only fuel for your central nervous system and brain

Resources: USDA Dietary Guidelines Harvard Food Plate and Pyramid WWU Dietitian myplate.gov http://www.hsph.harvard.edu/nutritionsource/ Sarah Richey

what-should-you-eat/pyramid/ Sarah.Richey@wwu.edu