Firstly, let’s clarify what a whole food is.

It’s a food eaten in its natural state.

It is the difference between potatoes and mashed potato or apples and apple juice.

That being said, both of these whole foods are fine to change state (and not be eaten whole) as long as you don’t lose any of their vital parts – easy with mashed potato, not so easy with apple juice.

What can become unhealthy about these whole foods changing state are the additional extras (buttery mashed potato, I’m looking at you).

Surely consuming the juice of the apple is still good?

Not so much.

The main benefit of consuming whole foods is their synergy. Consuming single vitamins does not show the same success as when consumed in combination.

Why?

The different phytochemicals and proteins interact perfectly within the food, making it maximally absorbable for you.

For example, the proteins in the skin of an apple interact perfectly with the flesh to enable you to absorb all the vitamins and minerals. They naturally have the right proportions to interact with each other.

These are often microscopic nutrients that we can’t see and may not have discovered yet, i.e totally irreplaceable synthetically.

When whole grains are refined, the bran and coat are often removed; the most significant loss is fibre. Some companies then artificially enrich their oats to add the fibre back in, but as mentioned before, they just won’t have the natural synergy that the original whole food had.

LIMITING NUTRIENTS

As well as synergy in nutrient absorption, whole foods can also limit how the body absorbs fats and sugars.

When almonds are eaten whole, we don’t absorb all the fat that’s in them because the fat remains bound in the nuts’ cells. But grind the nuts up – think ground almonds and nut butters – and the oil is released from the cells, making it more available for the body to absorb.

Similarly, the sugar in fruits is absorbed more slowly than the sugar in fruit juice because it comes with fibre and other nutrients that help to slow down the absorption. You’re also likely to get less sugar when you eat fruit than when you drink the juice. While you might eat only one orange whole, you’ll drink the juice from several in one glass.

FRAGMENTED FOODS

Fragmented foods are foods that have missing parts.

Typical offenders are: 

– White flour

– White Sugar

– White Rice

– Skimmed Milk

– Juice

Oil is included in this list, so, where possible, choose coconut or extra virgin olive oils, which are pressed rather than processed.

I personally, would find it hard to live without these, which makes it delicious news that a healthy regime would include 70-80% whole foods. 

Whole grains are a key component as they have strong antioxidant properties to help protect the body against free radicals as well as phytoestrogens and phytochemicals that break down carcinogenic substances. Grains have a more concentrated amount of these phytochemicals than fruits and vegetables.

FAKE NEWS

A whole foods diet can be misunderstood as plant-based or vegan. This simply isn’t true. It could be argued that most meats are a muscle and not part of the whole animal but they are nutritionally-dense and meat can be part of a healthy diet. 

A ‘typical’ Western (predominantly UK) diet is built around animal products. Newer, science-backed guidelines indicate that this is not the healthiest way to eat. Instead, animal products — if you choose to include them at all — should take a supporting, rather than the starring, role.

HOW TO EAT MORE WHOLE FOODS

1. Planning Ahead 

It is a lot easier to stay consistent and achieve the right balance of foods if you plan your meals ahead; focussing on whole foods, grains, lean proteins and nuts. It also means, that when you can’t plan; meals out, lunch on-the-go you can be more relaxed as you are confident that when you can eat whole foods you are. 

2. Smart Shopping Habits

• Shop the Perimeter: Focus your shopping on the outer aisles of the grocery store where fresh produce, dairy, meat, and whole grains are usually located. That way, when your basket is full you won’t want to pick up the white rice, it’ll be too heavy. 
• Read Labels: When buying packaged foods, choose items with minimal ingredients and avoid those with additives, preservatives, and artificial ingredients.

3. Gradual Changes and Healthy Snacking

• Start Small: Begin by replacing one processed item with a whole food each week. For example, swap white bread for whole-grain bread or sugary cereals for whole grain. 
• Healthy Snacks: Keep whole food snacks like fresh fruit, nuts, and yogurt on hand to reduce the temptation of processed snacks.

4. Cooking at Home

• Simple Recipes: Focus on easy recipes that emphasize whole foods. Cooking at home allows you to control the ingredients and avoid hidden sugars and unhealthy fats. Try not to get absorbed by Instagram-nutritionists with complicated recipes. 
• Experiment: Try incorporating one new vegetable or grain into your meals each week to add variety and maintain interest.

5. Enhancing Daily Habits

• Eat More Fruits and Vegetables: Incorporate more fruits and vegetables into your diet through smoothies, salads, and snacks.
• Choose Whole Grains: Replace refined grains with whole grains such as brown rice, quinoa, bulgur, and whole-wheat pasta. Experiment with different grains like farro, barley, and millet.
• Stay Hydrated: Drink plenty of water throughout the day. To make it more appealing, infuse it with fruits like lemon or berries.
• Limit Processed Foods: Find healthier alternatives to processed foods. For example, make homemade granola instead of buying packaged versions. Choose whole food snacks like sliced veggies with hummus or plain yogurt with nuts and seeds.
• Mindful Eating: Pay attention to your hunger and fullness cues. Enjoy your meals without distractions to appreciate whole foods and avoid overeating.
• Education and Experimentation: Stay informed about the benefits of whole foods. Be open to trying new recipes and foods. Get your family involved in cooking and trying new whole foods, making it a fun and educational activity for everyone.

By implementing these practical tips, you can gradually incorporate more whole foods into your diet, leading to improved health and well-being.

INTUITIVE EATING

Intuitive Eating is a process by which you listen to your bodies natural need for foods.

That craving for chips after a night out? Is actually a craving for the salt to rehydrate ourselves after alcohol.

During a biological female’s time of the month; they can crave chocolate. This is due to glucose-leveling insulin trying to raise blood sugar. These are signs that our bodies know what they want.

If you practice it enough, you can become pretty good at working out which nutrients your body craves. That feeling that you really want a green smoothie? Is your body wanting greens.

Following your bodies craving only encourages it to give you more signals. 

Take this with a pinch of salt, my body has often craved the whole packet of hobnobs or the whole crispy top of the cottage pie; that intuitive eating would be following a craving and as you imagine there is a difference. 

Read | A Quick Guide to Intuitive Eating