A Whole Foods Diet You Can Live By

A diet rich in whole foods is a diet you can and should live with. Eating whole foods has numerous benefits and simply makes a whole lot of sense.

A whole food is one that is in its original form and not processed or stripped down of its nutrients. Since humans are programmed to eat close to nature, our bodies respond well to whole foods. Think of all foods Mother Nature provides, and you are most likely thinking of a whole food. Ask yourself if your food looks like something from nature, like a carrot or an apple, and it probably is. If your food looks like something man-made, like a Pop Tart or marshmallow, it is about as far away from being a whole food as it possibly can be.

Processed food make up a high percentage of North American diets. Fast food restaurants, canned, frozen or pre-packaged foods are so readily available and easily prepared, some over-worked parents look to them for their children's meals. Processed food is stripped of most nutrients, are high in sodium and very high in the fats that are not good for you. Some fast food restaurants are offering healthier choices and getting on the bandwagon to combat childhood obesity, but the bottom line is most important and the selections that sell well, like double cheeseburgers and French fries, stay on the menu.

Getting whole foods into your life is not as daunting as it may seem. Included in the list of whole foods are vegetables and fruit, whole grains, beans and legumes, eggs, seafood and small fowl. Using all the parts of the food, right down to the bones, is the best way to maximize nutrient intake and get the most value from your food. Whole foods are more likely to protect against disease than their processed counterparts and studies show their ability to combat certain cancers, digestive ailments and heart disease.

Whole grains like Kasha, Quinoa, wild rice and Amaranth, are nutritionally superior to refined grains and retain their bran, germ and endosperm. Refined grains, like white flour and white rice, only maintain the endosperm. Whole grains slow the digestion process and are digested slowly so more nutrients can be absorbed. They are rich in dietary fiber, antioxidants, protein, vitamins and minerals. Refined grains can spike blood sugar levels while whole grains, because of their slow digestive properties, can actually level off blood sugar.

Whole vegetables and fruit should be eaten fresh and if possible, straight from the garden. When preparing your vegetables, keep as much of the skin on as possible and cook only moderately. Steaming or quickly stir frying may retain more nutritional value than deep frying. Better yet, eat them raw.

With the evidence leaning towards better health through whole foods, why not make an effort to put more of these smart and nutrient packed foods into your diet. It's s easy as washing a plum or a carrot. Eat close to nature and keep your food clean and unprocessed and you'll reap the benefits of whole foods.

Susannah Marchese is a certified Pilates fitness instructor and a senior contributing editor to the popular informative website Everything About Pilates.