Nutrition Tips: How to Choose Whole Foods Over Processed Options

In the quest for a healthier lifestyle, one of the most impactful decisions you can make is to choose whole foods over processed options. Whole foods are minimally processed and minimally refined. Meaning: they’ve not been produced or worked over in a lab somewhere.

Whole foods provide a wealth of nutrients in their natural state. In contrast, processed foods often contain added sugars, unhealthy fats, and artificial ingredients, which can contribute to a variety of health issues such as obesity, heart disease, and diabetes. Here are some tips to help you make the switch to whole foods and reap the benefits of a nutritious diet.

What’s Really the Difference Between Whole Foods and Processed Foods?

Whole foods are foods that are as close to their natural form as possible. They include fruits, vegetables, whole grains, nuts, seeds, and legumes.

Processed foods, on the other hand, have been altered from their original state through cooking, refining, or adding ingredients. Think foods like sugary cereals, packaged snacks, and sugary drinks.

Of course, there’s an apple, an apple toaster strudel, and everything in between.

Food processing exists on a sliding scale. On one end are whole, minimally processed foods. On the other end are highly processed foods. And in between…

While there’s a bit of room for subjectivity in the middle of the spectrum, we can all agree on one thing: basing your diet around minimally processed foods is ideal. Here’s why…

Why Base Your Diet Around Minimally Processed Foods?

They help you meet your nutrition needs.

Your body needs nutrients to function at every level. The more active you are, the more nutrients – both macro and micro – you likely need.

Minimally processed foods contain more nutrients than highly-processed foods. The more processing, the less fiber, fatty acids and other micronutrients. To make up for the loss of flavor and mouthfeel, and to make foods more shelf-stable, additives, preservatives, refined sugars, trans fats and other fillers are added in.

Your health benefits.

Studies show that human beings are healthier when their diet consists of mostly minimally processed foods. Researchers have found correlation between a whole foods diet and lowered risk of certain chronic diseases including diabetes, heart disease, depression and some cancer.

Weight management and appetite regulation feel easier.

Minimally processed foods tend to:

• contain more fiber and protein, both of which are satiating and take longer to digest.
• take longer to eat which allows your brain and body to recognize when it’s full.
• pack more volume per calorie. Aka: give you more nutrients and fill you up for fewer calories.

How to Choose Whole Foods Over Processed Options

Now that you know why you ought to choose whole foods over processed options (which in my opinion makes adhering to the advice much more meaningful), let’s shift into the how.

Shop the Perimeter

Shopping the perimeter of a grocery store is a popular strategy for focusing on fresh, whole foods and avoiding processed items typically found in the center aisles. A typical grocery store set up organizes fresh produce, meat and seafood around the edges of the store. These departments sell the kinds of foods that need refrigeration, unlike the center aisles loaded with shelf-stable items.

Here’s how to shop the perimeter to help you choose whole foods over processed options:

1. Start with Produce: Begin your shopping trip in the produce section. Look for a variety of colorful fruits and vegetables. Aim to fill your cart with a mix of different types to ensure a well-rounded diet.
   
2. Move to the Protein Section: Next, head to the meat, poultry, and seafood section. Look for lean protein options such as chicken breast, turkey, fish, and lean cuts of beef or pork. Consider adding plant-based proteins like tofu or legumes.
   
3. Visit the Dairy Section: Continue along the perimeter to find dairy products like milk, yogurt, and cheese. Opt for low-fat or Greek yogurt and choose cheese in moderation.
   
4. Explore the Bakery Section (Optional): Some stores place the bakery section on the perimeter. If you’re looking for whole-grain bread or other baked goods, this is where you’ll find them.
   
5. Finish with the Frozen Section (Optional): While not always located on the perimeter, the frozen section is typically where you’ll find frozen fruits, vegetables, and other minimally processed items. These can be convenient and nutritious options.

Read Labels

Reading food labels can help you make informed decisions and choose more whole foods while avoiding highly processed options. Here are some tips:

• Check the Ingredients List: Look for foods with shorter ingredient lists that contain ingredients you recognize. Whole foods like fruits, vegetables, whole grains, and lean proteins typically have simpler ingredient lists compared to processed foods.
  
• Look for Whole Grains: When buying grain products like bread, pasta, and rice, look for the word “whole” at the beginning of the ingredient list (e.g., whole wheat flour, whole grain oats). Avoid products made with refined grains.
  
• Watch for Added Sugars: Check the ingredient list for added sugars, which can appear under various names like sucrose, high-fructose corn syrup, and agave nectar. Choose foods with little or no added sugars.
  
• Check the Fiber Content: Whole foods are generally higher in fiber. Look for products with at least 3-5 grams of fiber per serving.
  
• Limit Sodium: Processed foods often contain high amounts of sodium. Choose foods with lower sodium content, and aim to stay within the recommended daily limit (usually around 2,300 mg per day for adults).
  
• Consider Fat Content: While not all fats are bad, whole foods tend to be lower in unhealthy fats like saturated and trans fats. Look for products with lower amounts of these fats.

Stock Up (and Save Money) in the Bulk Section

The bulk section in any grocery store typically offers a variety of whole ingredients like grains, legumes, nuts, seeds, and spices. These whole foods are less processed than their packaged counterparts and can be used to create nutritious meals from scratch. Plus, buying in bulk will save you money!

Plan ahead to shop the best buys in this section:

• dried fruit
• beans and legumes
• seeds and nuts
• dried herbs
• spices

Choose Whole Grains

Whole grains are in their natural, unprocessed state. In comparison to processed grains, whole grains have more fiber, minerals and vitamins, they have a lower glycemic index, and they improve satiety.

Shopping for whole grain products can be a bit tricky, as many products are labeled as “whole grain” but may still contain refined grains or other additives. Here are some tips to help you shop for truly whole grain products:

1. Read the ingredients list: Look for products where the first ingredient listed is a whole grain (e.g., whole wheat, whole oats, whole rye, whole barley, brown rice, quinoa, etc.). Avoid products where the first ingredient is “enriched” or “refined.”
   
2. Look for the Whole Grain Stamp: The Whole Grain Stamp, developed by the Whole Grains Council, is a symbol that indicates the product contains significant amounts of whole grains. Look for the stamp on the packaging and choose products with the stamp whenever possible.
   
3. Check the fiber content: Whole grain products are typically higher in fiber than refined grain products. Look for products that contain at least 3 grams of fiber per serving.
   
4. Avoid added sugars: Some whole grain products, especially cereals and granola bars, can be high in added sugars. Check the nutrition label and ingredient list to avoid products with excessive added sugars.
   
5. Choose minimally processed grains: Opt for whole grains that are minimally processed, such as steel-cut oats, quinoa, and brown rice, over highly processed grains like white rice and white flour.
   
6. Be wary of “multigrain” or “wheat” products: These terms can be misleading, as they do not necessarily mean the product is made from whole grains. Look for the word “whole” before the grain (e.g., whole wheat) to ensure it’s a whole grain product.

Be Snobby at the Deli Counter

Many deli meats and cheeses are highly processed and contain additives that may not be beneficial for health. In fact, some deli meats have been linked to an increased risk of cancer, heart disease, and other health issues. You don’t have to skip it entirely, but be ultra-choosey.

When purchasing from the deli counter, look for lean meats such as turkey, chicken breast and roast beef. If there are in-house roasted or low sodium options, great! And don’t be afraid to ask for the ingredient list. You’re eating it. You deserve to know.

Don’t Shop While Hungry

We’ve all been behind the wheels (so to speak) of a shopping cart with a growling stomach, catching ourselves tossing in items that aren’t on the list simply because we’re starving and they look good in the moment. Save your sanity and your money: don’t shop on an empty stomach!

And when in doubt…stick to the list (you can use mine, if you want)!