Healthwatch by Shyft

Looking for some healthy eating advice?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

The Power of Whole Foods: Why You Should Incorporate Them into Your Diet

The Power of Whole Foods: Why You Should Incorporate Them into Your Diet
Content
Content

Eating whole foods means consuming food in its natural state or as close to it as possible. It means avoiding processed foods, which have added sugars, preservatives, and chemicals that can negatively affect our health.

In today’s fast-paced world, where convenience foods are readily available, it’s easy to overlook the importance of whole foods in our diets. However, incorporating whole foods into our diets is crucial for our overall health and well-being.

What Are Whole Foods?

Whole foods are foods that are unprocessed or minimally processed, and they are as close to their natural state as possible. They include fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods are packed with essential nutrients, including vitamins, minerals, fibre, and antioxidants. In contrast, processed foods often lack these nutrients and are high in calories, unhealthy fats, and added sugars.

Why Are Whole Foods Important?

Whole foods are essential for maintaining good health and preventing chronic diseases such as obesity, type 2 diabetes, heart disease, and certain types of cancer. Here are some of the reasons why:

  1. Nutrient Density

Whole foods are packed with nutrients, including vitamins, minerals, fibre, and antioxidants, which are essential for our health. These nutrients are often lost during processing and are not added back during fortification.

  1. Fibre Content

Whole foods are rich in fibre, which is essential for healthy digestion and preventing constipation. Fiber also helps to reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

  1. Antioxidants

Whole foods are rich in antioxidants, which are essential for protecting our cells from damage caused by free radicals. Free radicals are unstable molecules that can damage our cells and contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

  1. Lower in Calories

Whole foods are often lower in calories than processed foods. This means that we can eat more of them without consuming too many calories. This can help to prevent obesity, which is a significant risk factor for chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

  1. Reduce the Risk of Chronic Diseases

Consuming a diet rich in whole foods has been shown to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. This is because whole foods are packed with essential nutrients that our bodies need to function correctly.

  1. Incorporating Whole Foods into Your Diet

Incorporating whole foods into your diet doesn’t have to be complicated. Here are some tips to get you started:

  1. Shop the Perimeter of the Grocery Store

The perimeter of the grocery store is where you’ll find most of the whole foods, including fresh fruits and vegetables, whole grains, and lean proteins. Avoid processed foods in the centre aisles.

  1. Choose Whole Grains

Choose whole grains such as brown rice, quinoa, and whole-wheat bread instead of refined grains such as white bread and pasta.

  1. Eat a Rainbow of Fruits and Vegetables

Eat a variety of fruits and vegetables of different colours to get a wide range of nutrients. Aim for at least five servings of fruits and vegetables each day.

  1. Snack on Nuts and Seeds

Snack on nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds instead of processed snacks.

  1. Cook at Home

Cook at home as much as possible, using fresh ingredients. This way, you know exactly what’s in your food.

Conclusion

Incorporating whole foods into your diet is essential for maintaining good health and preventing chronic diseases. Whole foods are packed with essential nutrients, fibre, and antioxidants that our bodies need to function correctly.

By making small changes to your diet, such as shopping the perimeter of the grocery store, choosing whole grains, eating a rainbow of fruits and vegetables, snacking on nuts and seeds, and cooking at home, you can easily incorporate more whole foods into your diet. Remember that every small step counts, and making these changes can have a significant impact on your health in the long run.

So next time you’re reaching for that processed snack, try reaching for a piece of fruit or a handful of nuts instead. Your body will thank you for it.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Nutrition 101: A Beginner’s Guide to Eating Well

Proper nutrition is the foundation of good health. It is essential for the growth, development, and maintenance of the body. But with so many fad diets and conflicting information, it can be challenging to understand what a healthy diet means. This blog aims to explore the importance of proper nutrition in everyday life and provide practical tips for achieving a healthy and balanced diet. What is Proper Nutrition? Proper nutrition refers to the intake of essential nutrients for the body's… Read more

Featured

Nutrition 101: A Beginner’s Guide to Eating Well

Nutrition 101: A Beginner’s Guide to Eating Well

Proper nutrition is the foundation of good health. It is essential for the growth, development, and maintenance of the body. But with so many fad diets and conflicting information, it can be challenging to understand what a healthy diet means. This blog aims to explore the importance of proper nutrition in everyday life and provide practical tips for achieving a healthy and balanced diet. What is Proper Nutrition? Proper nutrition refers to the intake of essential nutrients for the body's…

book

4 minutes

|

calendar

26 May 2023

Featured

Diet for Hyperthyroidism

2 minutes

06 Apr 2023

Diet for Hyperthyroidism

Apart from medications prescribed by your doctor, it has been observed that a healthy lifestyle, appropriate diet, and exercises also play an important role in overall improvement. If we talk about food products, some help in improving the condition while others worsen it or create hindrances in the action of prescribed medicines. Overproduction of thyroid hormones is observed in cases of hyperthyroidism and is often characterised by symptoms like: marked weight loss, increased sensitivity to heat, palpitations, anxiety, profuse sweating,… Read more

Diet for Hyperthyroidism

Diet for Hyperthyroidism

Apart from medications prescribed by your doctor, it has been observed that a healthy lifestyle, appropriate diet, and exercises also play an important role in overall improvement. If we talk about food products, some help in improving the condition while others worsen it or create hindrances in the action of prescribed medicines. Overproduction of thyroid hormones is observed in cases of hyperthyroidism and is often characterised by symptoms like: marked weight loss, increased sensitivity to heat, palpitations, anxiety, profuse sweating,…

book

2 minutes

|

calendar

06 Apr 2023

Combatting Emotional Eating

5 minutes

06 Apr 2023

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find… Read more

Combatting Emotional Eating

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find…

book

5 minutes

|

calendar

06 Apr 2023

Nourish Your Gut: The Top Foods for a Happy Microbiome

The gut microbiome is like a delicate balance, and what you eat can either tip the scales in favor of good health or lead to trouble. Gut health is the talk of the town these days and for good reason! Our gut is home to an incredibly complex ecosystem of bacteria, both good and bad, and it plays a crucial role in regulating our digestion, metabolism, and even our mood. In recent years, research has shown that the gut microbiome… Read more

Nourish Your Gut: The Top Foods for a Happy Microbiome

Nourish Your Gut: The Top Foods for a Happy Microbiome

The gut microbiome is like a delicate balance, and what you eat can either tip the scales in favor of good health or lead to trouble. Gut health is the talk of the town these days and for good reason! Our gut is home to an incredibly complex ecosystem of bacteria, both good and bad, and it plays a crucial role in regulating our digestion, metabolism, and even our mood. In recent years, research has shown that the gut microbiome…

book

4 minutes

|

calendar

06 Apr 2023

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all