What’s a Healthy, Whole Foods Diet?
Daemon Jones, ND
Copyright Center for Mind-Body Medicine 2008
What’s a whole food, anyway?
Copyright Center for Mind-Body Medicine 2008
Whole foods are:
• Foods that are eaten in close to their natural state
– Example: a chicken breast instead of a chicken nugget
• Foods that are not processed or refined
– Brown rice instead of Uncle Ben’s Minute Rice
•
Foods that do not contain:
– synthetic chemicals, additives, preservatives or artificial
colors
Copyright Center for Mind-Body Medicine 2008
A basic
whole Foods
foods diet
is:
Basic
Whole
Diet
composed of basic food nutrients--
Proteins
Carbohydrates
Fats
We will use these categories to build our meals.
Copyright Center for Mind-Body Medicine 2008
Examplesof
of Proteins
Proteins
Examples
• Fish
– Fish Cod, Flounder, Halibut, Herring, Mackerel, Mahi Mahi,
Red Snapper, Salmon, Swordfish, Trout, Tuna
– www.oceansalive.org website for fish safety information
• Poultry or foul
– Chicken, Duck, Turkey, Ostrich, Goose
• Red meats
– Lamb, Buffalo, Cow, Pig
Copyright Center for Mind-Body Medicine 2008
Examplesof
of Proteins
Proteins
Examples
• Legumes and beans
– Pinto beans, Navy beans, Green peas,
Lentils, Black-eyed peas, Chick peas
(garbanzo beans), Lima beans, Soy beans
(Tofu, Miso, Edamame)…
• Nuts and seeds
– Almonds, pecans, walnuts, cashews…
– Sunflower, flax and pumpkin seeds…
Copyright Center for Mind-Body Medicine 2008
Why
are proteins
Why
Proteins
areimportant?
Important
•
•
•
•
•
•
•
Support proper metabolism
Essential for creation of hormones
Building blocks for the immune system
Needed for growth and repair of all cells
Preserve and build muscle mass
Energy source when carbohydrates not available
Stabilize blood sugars and helps feel full
Copyright Center for Mind-Body Medicine 2008
Healthy
Carbohydrates
Carbohydrates
Vegetables
Fruits
Copyright Center for Mind-Body Medicine 2008
Grains
Types
Carbohydrates
Type
ofofCarbohydrates
Healthy Carbs (Complex carbohydrates)
–
–
–
–
Are found in vegetables, fruits and whole grains
Take longer for the body to process (stabilize blood sugars)
Are good fiber sources
Contain phytonutrients, minerals & vitamins
Unhealthy Carbs (Simple Carbohydrates)
– Break down into sugar fast
– Have little to no fiber
– Are found in highly processed foods like cookies, candies, white
flour, pastas and chips
– In large amounts are associated with obesity and chronic
disease outcomes
Copyright Center for Mind-Body Medicine 2008
Healthy Carbohydrates
Vegetables:
•
•
•
•
•
•
•
•
•
•
•
•
•
Asparagus
Watercress
Mushrooms
Onions
Green Peppers
Rhubarb
Bean Sprouts
Zucchini
Cauliflower
Rutabaga
Celery
Cucumbers
Beets
•
•
•
•
•
•
•
Brussels Sprouts
Sauerkraut
Cabbage
Broccoli
Summer squash
Carrots
Lettuce:
– Bib
– Romaine
– Green Leaf
– Red Leaf
• Tomatoes
• Eggplant
• Turnips
• Greens:
– Turnip
– Beet, chard
– Spinach
– Collard
Copyright Center for Mind-Body Medicine 2008
Healthy Carbohydrates
Fruits:
•
•
•
•
•
•
•
•
•
•
•
•
•
apples
apricots
blackberries
blueberries
cranberries
raspberries
strawberries
cherries
purple grapes
nectarines
peaches
plums
tangerines
•
•
•
•
•
melons
dates
figs
raisins
dried fruits
Copyright Center for Mind-Body Medicine 2008
Healthy Carbohydrates
Grains:
Grain Products:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Brown Rice
Wheat
Spelt
Oats
Barley
Quinoa
Rye
Teff
Corn
Kamut
Millet
Buckwheat
Amaranth
Millet
Barley
100% Whole Wheat Pasta
100% Whole Wheat Tortilla
100% Multi-Grain Bread
100% Whole Grain Brown Rice
Whole Grain Breakfast cereals
(ideally with fiber greater than
sugar grams, with a minimum
of 5 grams of fiber)
Copyright Center for Mind-Body Medicine 2008
Why are carbohydrates important?
•
•
•
•
•
•
Main fuel source for the body: ENERGY!
Regulation of blood sugar
Prevent the breakdown of protein for energy
Recognition and signaling in the body
Support digestion and elimination (fiber)
Prevention of ketosis
Copyright Center for Mind-Body Medicine 2008
Fresh & Seasonal
• Buy fresh, seasonal, local
and organic when available
and affordable
• Better yet-- grow your own!
Courtesy: Washington Youth Garden
Copyright Center for Mind-Body Medicine 2008
Types of Fats
• Good Fats/Oils
– Essential Fatty Acids ( EFA) Omega 3, 6 and 9
• Bad Fats/Oils
– Hydrogenated and partially hydrogenated oils
– Oils that have used and are sitting around
– Why? Because they cause:
• clotting of the arteries
• increased cholesterol
• oxidation (or rusting) of cells– similar to a cut apple turning
brown and mushy in the air.
Copyright Center for Mind-Body Medicine 2008
Examples of Fats
• Good Fats/Oils
–
–
–
–
Cold water fish
Raw nuts and seeds
Avocados
Cold pressed oils
•
•
•
•
Extra Virgin Olive Oil
Safflower oil
Sunflower oil
Flax oil
• Bad Fats/Oils
– Fat from red meats (beef, lamb, pork)
– Butter
– Cream
Copyright Center for Mind-Body Medicine 2008
Why are fats important?
• For skin, nails, hair and cell development
• For hormone development
• Involved in our nervous and neurological
systems (mood and memory!)
• Direct cell communication by keeping
membranes healthy so messages between
cells can take place
Copyright Center for Mind-Body Medicine 2008
How do we put it all together?
Protein
Veg/Fruit
Grains
Copyright Center for Mind-Body Medicine 2008
Making A Meal
• Example using animal protein
–
–
–
–
3 oz piece of salmon
1 cup of lightly cooked broccoli and carrots
1 cup of brown rice
½ cup of baked apples
• Example using vegetable protein
– 2 cup of stir fried chick peas, spinach, onions,
mushrooms and bell peppers
– 1 cup of brown rice
– ½ cup of baked sweet potatoes
Copyright Center for Mind-Body Medicine 2008
Enjoying Your Meal
• Before beginning your meal, take three
slow breaths….relax…and enjoy!
Copyright Center for Mind-Body Medicine 2008
For more basic food information:
www.whfoods.com
Copyright Center for Mind-Body Medicine 2008
Visit us on the web
www.cmbm.org
Copyright Center for Mind-Body Medicine 2008