Keep It Fresh and Whole
Committing to buying whole and fresh produce is a great way to protect yourself against self-destruct foods. As a simple rule, the less processing a food has to undergo before ending up in your stomach, the better.
But first we need a proper understanding of what the terms “whole” and “processed” actually mean.
The wholeness scale
Broadly speaking, there are four levels of food wholeness:
Right at the top, we have whole foods that have not been processed at all. These are things like fresh fruit, vegetables, nuts, seeds, fish, eggs, milk and meat. They are generally good and healthy.
One level down, we find mildly processed food. These foods remain healthy because they have been processed using methods and ingredients you could conceivably replicate at home. Whole foods that have been frozen, dried, smoked, baked or juiced fall in this category. However, any added sugar downgrades the food another level.
The next step down is processed food. This is where we need to start exercising some caution. Processed foods are still based mostly on whole foods, but must be made in a factory and often involves some added sugar. Common examples include whole wheat cereals, sweetened fruit juices, canned food, yogurt, processed meats, cheese, chocolate and beer.
Right at the bottom, we find ultra-processed foods. These should be avoided outright. Any food that is based on refined carbohydrates or trans fats or includes any ingredient you cannot instinctively identify will fall in this category. Examples include candy, soft drinks, white bread, packaged pastries, as well as most chips, breakfast cereals and biscuits.
In general, any food that comes in colorful packaging or clearly does not look like it comes from nature should be viewed with skepticism. Develop the habit of reading food labels. It really is quite enlightening!
Go whole or go home
As a general rule, try to get over 80% of your calories from whole or mildly processed foods. Processed foods can be added in moderation after careful study of the food label to make sure it is not ultra-processed. Ultra-processed foods should be avoided as much as possible.
These days, eating whole is not so hard anymore. It just needs a little bit of awareness. Give it a go! I think you’ll like it 🙂