1. By Beth Teaford Health and Nutrition Educator

2. 1. Whole Foods are Healthy Foods

3. Whole Foods Are: as close as possible to the way they are found in nature with all their edible parts intact. Contain no added sugars, refined fats, flavor enhancers, chemical preservatives or artificial vitamins or minerals.

4. Where to obtain whole foods. The perimeter of the grocery store (produce, meats and dairy food sections) Farmers market or stands Your own garden

5. 1. Minimally-Processed Foods are Healthy

6. Why are whole/ minimally- processed food healthy? Contain all the substances the body needs to utilize the food Do not contain substances that cause harm to the body Do not contain altered/destroyed nutrients from processing

7. What are Processed Foods? Foods that have been cut up (chopped or ground) heated (cooked) Dried Frozen (beneficial bacteria added) cultured (beneficial bacteria added) fermented

8. Commercially-Processed foods Foods that have been processed in a industrial plant Packaged in boxes, plastic containers or glass Some can be nutritious ex. frozen plain vegetables/fruit, canned beans, oatmeal, nut butters w/o added sugar or fat, plain yogurt) If the food in the package is missing any parts or has added artificial ingredients, it’s a refined food

9. Affects of processing food Preserved for future consumption Changes flavor, texture Extend shelf life Make profit for producers Usually destroys/alters nutrients (makes less nutritious)

10. What are Refined Foods? (highly-processed products, “food-like substances”, “junk food”) -Parts of the original, whole food have been removed (examples: white flour, white rice, sugar, juice) -Contain added harmful ingredients (sugars, refined vegetable fats, refined grains, chemical preservatives, artificial flavors)

11. Unhealthy: Most Packaged Foods

12. Some a little Better Packaged Foods

13. Processed vs. Refined All refined foods have been processed PLUS refined Not all “processed foods” are refined. Different levels of processing. Home processing – (freezing, cooking, chopping, canning of whole foods) – are healthy/nutritious Commercial: minimally processed – may be healthy/nutritious (oatmeal) Commercial: Highly processed/Refined– not healthy/nutritious The current lingo denounces “processed foods” meaning the highly-processed, refined packaged products

15. Water

16. Fresh Vegetables – all kinds

17. Protein Foods are Whole Foods Meats (beef, pork- preferably pastured and game) Poultry (chicken, turkey) Fish and seafood Dried beans Nuts and seeds Eggs

18. Plain Whole Milk Dairy Foods are Minimally-Processed Foods Whole milk Plain, whole milk yogurt Natural cheese (Cheddar, Swiss, Colby) Cream and butter Raw milk is a whole food

19. Fresh Fruits are Whole Foods

20. Whole Grains and Starchy Vegetables are Whole Foods Wheat berries Oat groats Barley Brown rice Amaranth Quinoa Corn Potatoes

21. Steps to a Healthy Diet Take Responsibility for YOURSELF 1. Learn to cook for yourself 2. Educate yourself (Don’t just rely on what others say or you hear) 3. Work on one improvement at a time (ex. Stop drinking sugary beverages.)

22. NUTRITION FACTS Not really useful when following a whole foods, minimally-processed foods diet Based on calorie counting and NOT food quality

26. INGREDIENT LIST Use to identify if the food contains unhealthful additives such as flavor enhancers, refined fats, artificial flavors, vitamins and colors GENERAL RULE: Avoid packaged food with more than 5 ingredients

27. Identify Whole, Processed, Refined Foods Circle the WHOLE FOODS in GREEN Circle the PROCESSED FOODS in YELLOW Circle the REFINED FOODS in RED