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Eating Well Whole Foods Now

Eating Well Whole Foods Now

EatingWell Whole Foods Now

There’s no such thing as “eating perfectly,” and we all need convenience, but that doesn’t mean we should sacrifice our health or turn to processed foods. This special edition from the editors of EatingWell helps demystify the term “whole foods.” What are they and how are they nutritionally important? You’ll also learn how to enjoy the food and the process of sourcing and cooking it through our guide to grocery shopping and to meal prep. Additional highlights include: the principles of real food; a two-week clean eating meal plan; and how to avoid processed foods, and the few you should allow into your diet.

Land:
United States
Språk:
English
Utgiver:
Meredith Corporation
Hyppighet:
One-off
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6 min.
what whole-food eating means now

The term “whole foods” is loosely defined as foods that are as close to their natural state as possible—and we can all picture what whole-food eating looks like: piles of fresh vegetables and fruits, earthy whole grains, legumes and nuts, and moderate amounts of whole-animal cuts of meats, poultry and seafood and minimally processed dairy foods. But the reality is that with the busy lives we lead today, most of us don’t have the time to do all the prepping and cooking that kind of diet requires. We have to rely at least partly on the conveniences our food system gives us. In truth, whole-food eating is going against the grain these days. Our societal default is the highly processed and convenience foods that fill the aisles of our supermarkets, dominate our…

8 min.
how real is your food?

You know the old saying “An apple a day keeps the doctor away?” It’s not apple fritters, apple-flavored breakfast bars or apples-and-cinnamon instant oatmeal. And it’s certainly not any “made with real fruit” roll-up or gummy type of situation. It’s an apple. Picked offthe tree, freshly washed and shined, ready for your bite. It’s a real food, and it’s true: the more real food you eat, the more distance you can keep between you and your doctor’s office. “I’d say close to 100% of my patients would experience a significant health benefit if they ate more real, whole foods,” says Alka Gupta, M.D., co-founder and co-director of the Integrative Health and Wellbeing Program at New York–Presbyterian in New York City. Right off the bat, they’d likely lose weight. A 2019 report…

2 min.
10 easy ways to start eating more real

1 DOUBLE UP Already eating one real food? Challenge yourself to mix another in. Sprinkle nuts and seeds into your oatmeal or salad. Making whole-grain pasta? Add wilted greens and a can of chickpeas. 2 BUY COLD When purchasing any kind of cooking oil, know that “cold pressed” means unprocessed. 3 BAKE THIS WAY When your recipe calls for white flour, replace half with whole-wheat flour. 4 LOOK BEYOND 100% Breads can be 100% whole grain and still be super-processed. Check the label. If there are at least 3 grams of fiber per slice, it’s real. 5 START WITH LENTILS When upping your legume intake, go for a small one, like lentils. They’re easier to digest. Use them as a replacement for ground meat in sauces and chili; toss them in a salad; mix them into rice dishes. 6 CHECK…

5 min.
finding space for sugar in a whole-food diet

Is sugar really lurking in your food, sabotaging your healthy-eating goals? Sugar is the villain of most “clean eating” diets promoted by the wellness industry. Many trendy diets promise weight loss and optimal health by eliminating various food groups, including sugar. Other cautions against eating “too much” sugar are common. But what does “too much” mean? How can we strike a balance between enjoying sweet or sweetened food and consuming too much sugar? As a dietitian, I’ve worked with patients managing diverse health needs who live in constant fear of sugar and carbs. One of my patients continually felt guilt and shame about her consumption of carbohydrates and cookies. She struggled between overindulgence and complete deprivation. After we worked together to learn the science behind sugar, she was able to leave food…

1 min.
keep an eye on sodium

AS WITH SUGAR, most of us are getting far more sodium than we should. The Institute of Medicine recommends capping sodium at 2,300 mg daily, about 1 teaspoon of salt. If you are over 50, are of African American descent or have high blood pressure, chronic kidney disease or diabetes, you may want to go even lower, to 1,500 mg per day. As much as 80% of the sodium in our diets comes from convenience foods. Cutting back on processed foods will help you reduce your salt intake, since most packaged foods contain more sodium than homemade versions. To help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar. Healthy recipes can still use salt—it is essential for bringing out the flavor of foods—but…

3 min.
go ahead, eat these carbs

THE IDEA BEHIND EMBRACING WHOLE FOODS IS FOCUSING ON THE healthiest foods in each category. That means fresh vegetables and fruits, whole grains and healthy proteins and fats. When it comes to the carbohydrates in your diet, stick to healthy ones. That means whole grains over refined grains and sugar. Whole grains deliver fiber, antioxidants and inflammation-fighting phytonutrients. The cleanest whole grains are the ones that look the most like they did when they were harvested, such as quinoa, brown rice and oats. But whole-wheat pasta and whole-grain bread count too—you just may need to check labels. If you’re looking to eat cleaner, use this guide to help you choose and shop for the healthiest carbohydrates. 1 BREAD Even bread that doesn’t taste sweet or salty can have surprising amounts of added…