In the food industry right now there are a lot of words being thrown around like:
GMO (genetically modified organism)
Organic, (refers to food and meat grown or raised without chemicals or pesticides)
Natural, (food that does not contain any additives, such as preservatives or artificial colouring)
Fresh (implies that the food is unprocessed, means that the food is in its raw state) or local and of course seasonal.
But do all of these words really mean better for you? The proof lies in the pudding when it comes to foods that are good for your health. Dietitians encourage us to focus on ‘whole foods’ that are nutrient dense rather than ‘processed foods’ that are energy dense.
What is the difference between the two? Well, nutrient dense foods provide nutrients for your body such as fiber, vitamins and minerals with low added sugar and fat, while energy dense foods, or high calorie foods, provide many calories with little value to your body.
A whole food would be considered, ideally, as a food with only one ingredient i.e. corn on the cob, apple, chicken or a cucumber. These foods may assist you in reducing your cholesterol, regulating your blood sugars and possibly reducing risk for diabetes while also assisting you in maintaining your weight.
A processed food is any food with more than one ingredient, and food companies typically add additional sugars, preservatives, dyes and “bad” fats such as saturated and trans fats.
A perfect example would be a baked potato (one ingredient) compared to instant mashed potatoes.
The ingredients list on an instant mashed potatoes packet may include: POTATO FLAKES (SODIUM BISULFITE, BHA AND CITRIC ACID ADDED TO PROTECT COLOR AND FLAVOUR), CONTAINS 2% OR LESS OF: MONOGLYCERIDES, PARTIALLY HYDROGENATED COTTONSEED OIL, NATURAL FLAVOUR, SODIUM ACID PYROPHOSPHATE, BUTTEROIL.
(Note: hydrogenated oil is trans-fat, which is directly linked to heart disease and plaque build-up). It makes you wonder, with all of these added ingredients and chemicals and altering of oils, is this a real food?
Even when you try to select “healthy options” among packaged foods, there are so many hidden sugars in processed foods that we end up unwittingly eating dessert several times a day. Compare the impact of the diets below. Real health starts with eating real food.
Here are some foods to look for and foods to avoid:
Fruits and Vegetables
Whole foods to look for: fresh fruits, fresh vegetables, frozen vegetables, frozen fruits, unsalted nuts
Processed foods to avoid: fruit or vegetable juices, fruits canned in heavy syrup, fruit snacks/fruit roll ups, veggie or potato chips, salted/seasoned nuts
Meats
Whole foods to look for: fresh lean meats, fresh fish/shellfish, eggs
Processed foods to avoid: bacon, sausage, chicken fingers, fish sticks, hot dogs, deli meats, potted meats and spam
Dairy
Whole foods to look for: low-fat milk (skim or 1%), plain yogurt, low-fat cheese and cottage cheese
Processed foods to avoid: ice cream bars, processed cheese such as Velveeta, sweetened yogurt/parfaits
Source:healthylife
GMO (genetically modified organism)
Organic, (refers to food and meat grown or raised without chemicals or pesticides)
Natural, (food that does not contain any additives, such as preservatives or artificial colouring)
Fresh (implies that the food is unprocessed, means that the food is in its raw state) or local and of course seasonal.
But do all of these words really mean better for you? The proof lies in the pudding when it comes to foods that are good for your health. Dietitians encourage us to focus on ‘whole foods’ that are nutrient dense rather than ‘processed foods’ that are energy dense.
What is the difference between the two? Well, nutrient dense foods provide nutrients for your body such as fiber, vitamins and minerals with low added sugar and fat, while energy dense foods, or high calorie foods, provide many calories with little value to your body.
A whole food would be considered, ideally, as a food with only one ingredient i.e. corn on the cob, apple, chicken or a cucumber. These foods may assist you in reducing your cholesterol, regulating your blood sugars and possibly reducing risk for diabetes while also assisting you in maintaining your weight.
A processed food is any food with more than one ingredient, and food companies typically add additional sugars, preservatives, dyes and “bad” fats such as saturated and trans fats.
A perfect example would be a baked potato (one ingredient) compared to instant mashed potatoes.
The ingredients list on an instant mashed potatoes packet may include: POTATO FLAKES (SODIUM BISULFITE, BHA AND CITRIC ACID ADDED TO PROTECT COLOR AND FLAVOUR), CONTAINS 2% OR LESS OF: MONOGLYCERIDES, PARTIALLY HYDROGENATED COTTONSEED OIL, NATURAL FLAVOUR, SODIUM ACID PYROPHOSPHATE, BUTTEROIL.
(Note: hydrogenated oil is trans-fat, which is directly linked to heart disease and plaque build-up). It makes you wonder, with all of these added ingredients and chemicals and altering of oils, is this a real food?
Even when you try to select “healthy options” among packaged foods, there are so many hidden sugars in processed foods that we end up unwittingly eating dessert several times a day. Compare the impact of the diets below. Real health starts with eating real food.
Here are some foods to look for and foods to avoid:
Fruits and Vegetables
Whole foods to look for: fresh fruits, fresh vegetables, frozen vegetables, frozen fruits, unsalted nuts
Processed foods to avoid: fruit or vegetable juices, fruits canned in heavy syrup, fruit snacks/fruit roll ups, veggie or potato chips, salted/seasoned nuts
Meats
Whole foods to look for: fresh lean meats, fresh fish/shellfish, eggs
Processed foods to avoid: bacon, sausage, chicken fingers, fish sticks, hot dogs, deli meats, potted meats and spam
Dairy
Whole foods to look for: low-fat milk (skim or 1%), plain yogurt, low-fat cheese and cottage cheese
Processed foods to avoid: ice cream bars, processed cheese such as Velveeta, sweetened yogurt/parfaits
Source:healthylife
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