what are healthy foods?
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What are Healthy Foods?. By Beth Teaford Health and Nutrition Educator. Whole Foods are Healthy Foods. Whole Foods Are:. as close as possible to the way they are found in nature with all their edible parts intact . - PowerPoint PPT PresentationTRANSCRIPT
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What are Healthy Foods?
ByBeth Teaford
Health and Nutrition Educator
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Whole Foods are Healthy Foods
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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 preservativesor artificial vitamins or minerals.
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Where to obtain whole foods.The perimeter of the grocery store (produce,
meats and dairy food sections)Farmers market or standsYour own garden
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Minimally-Processed Foods are Healthy
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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
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What are Processed Foods?Foods that have been
cut up (chopped or ground)heated (cooked)DriedFrozencultured (beneficial bacteria added)fermented
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Commercially-Processed foodsFoods that have been processed in a
industrial plantPackaged in boxes, plastic containers or
glassSome 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
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Affects of processing foodPreserved for future consumptionChanges flavor, textureExtend shelf lifeMake profit for producersUsually destroys/alters
nutrients (makes less nutritious)
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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)
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Unhealthy: Most Packaged Foods
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Some a little Better Packaged Foods
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Processed vs. RefinedAll refined foods have been processed PLUS refinedNot all “processed foods” are refined.
Different levels of processing.Home processing – (freezing, cooking, chopping,
canning of whole foods) – are nutritiousCommerial-minimally processed – may be nutritious
(oatmeal)Highly processed/Refined– not nutritious
The current lingo denounces “processed foods” meaning the highly-processed, refined packaged products
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Examples of Whole Foods
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Water
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Fresh Vegetables – all kinds
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Protein Foods are Whole FoodsMeats (beef, pork- preferably pastured and
game)Poultry (chicken turkey)Fish and seafoodDried beansNuts and seedsEggs
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Plain Whole Milk Dairy Foods are Minimally-Processed Foods
Whole milkPlain, whole milk yogurtNatural cheese (Cheddar, Swiss, Colby)Cream and butter Raw milk is a whole food
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Fresh Fruits are Whole Foods
Fruits areNature’s Dessert!
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Whole Grains and Starchy Vegetables are Whole FoodsWheat berriesOat groatsBarley Brown riceAmaranthQuinoaCornPotatoes
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Steps to a Healthy DietTake Responsibility for
YOURSELF1. Learn to cook for yourself2. Educate yourself
(Don’t just rely on what others say or your hear)
3. Work on one improvement at a time
(ex. Stop drinking sugary beverages.)