How to Eat More Whole Foods
The standard American diet is filled with processed foods that prioritize convenience and flavor — but not nutrition. To lengthen the shelf life of certain foods, the more perishable nutrients are removed and replaced with salt, sugar and quick-burning carbs. Whole-grain foods still contain the bran or germ, which provide more nutrients. However, those spoil more quickly than their processed equivalents. (Think: white rice vs. brown rice.)
Another nutrient you’ll miss out on? Fiber! (Learn how to easily add five grams of fiber to your day.) It’s only found in whole, plant-based foods. Want to maximize the nutrition in your meals? Set a goal to eat more whole foods. Follow these simple tips:
- Snack on vegetables and fruit. It’s perfectly fine to choose “convenience” versions of whole foods, such as precut vegetables or sliced fruit, especially if you’re on the go or short on time. Which these versions are sometimes criticized for the added packaging, they also make fresh fruit and vegetables more accessible to those who might not have the ability or resources to process them into ready-to-eat formats.
- Cook at home more often. Start small, with one day per week, then slowly add more home-cooked meals to your routine. Sign up for a meal prep delivery service if you’re new to cooking. This can also help minimize food waste if you’re cooking for 1 or 2 people.
- Read labels. Look for minimally processed versions of your favorite foods, from tortillas to breakfast cereal. Choose products with shorter ingredient lists.
- Swap out processed foods. Choose whole-grain pasta and bread over white ones, whole-wheat flour for white flour and brown rice for white rice.
- When it comes to meats and other proteins, choose minimal ingredient lists. Opt for plain chicken grilled with your favorite seasonings over pre-breaded nuggets or cutlets. Swap in fish filets (frozen is an affordable option) for fish sticks.
- Wash and prep vegetables as soon as you get them home from the store, so they are ready to eat when you get hungry. This time-saver might help you reduce food waste and entice you to reach for healthier options, even when you’re tired or busy.
Have you heard about VeggieGest®, the digestive enzyme supplement for veggie-heavy diets — including clean and whole foods diets?*
