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.)