In recent years, “whole foods” have become a sort of hot button topic. Holistic alternatives are praised in media and magazines alike. And while it seems obvious that eating better is beneficial for your health, the question remains: Why? Below are some of the benefits of holistic eating and some easy tips for incorporating good foods and healthy habits into your diet.
Whole Foods for the Body
Overall wellness is about more than just how hard and how often you work out. True health begins within. Whatever your goals in the gym, a healthy and balanced diet is crucial to a good workout and a healthy lifestyle. To keep your body running at the rate you want it to you need to put in fuel that is balanced and nutritious. Having the proper amount of protein, omega-3s, and other nutrients in your diet gives you deeper fuel reserves that you can tap into during your workout. Processed foods that have empty calories only provide carbohydrates and no sustainable sources of nutrients or energy to benefit your body.
Eating whole foods can also help with portion control. Because processed foods are void of nutrients it’s easy to overeat. This can lead to weight issues and a poor relationship with food. On the flip side, because whole foods carry more nutritional value, they can be more satiating. Since whole foods fill you up quicker and longer, you’ll be less likely to eat more than you should in a given sitting.
Whole Foods for the Mind
Healthy eating does more than just benefit your physical wellbeing. Eating more fruits and vegetables and less processed foods has been shown to alleviate depressive symptoms and raise overall mood. According to complementary and integrative medicine physician Maxine Barish-Wreden, M.D., American reliance of processed foods is one of the nations leading health roadblocks.
The science behind these findings are simple. Processed foods taste good. Combine that with the addictive nature of wheat and sugar and you have a population that is dependent on processed foods for the majority of their daily intake. This problem with these foods comes from the fact that wheat and sugar are known for inflaming the gut and body. This inflammation can lead to increased symptoms of anxiety and depression. By cutting out processed foods and replacing them with whole foods one can increase mood and a decrease depressive symptoms.
Tips to Eat Right
While the evidence points to the fact that whole foods are clearly better for you, it can be hard to know how to get started on healthy eating. Here are a few tips and tricks we’ve compiled to help you eat a more holistic diet.
- Slow Down. Before you reach for those cookies or that bag of chips, take a minute and slow down. Listen to your body and your gut. Analyze why you’re eating. Are you bored or actually hungry? Slowing down can help cut down on overeating. It can also help you compartmentalize and realize what your body actually needs.
- Shop Smart. A simple but easy tool, shopping intentionally can help you stay accountable later. Make sure to look at labels, and stay away from processed foods as much as possible. Remember that healthy food doesn’t always mean slow food. There are many healthy meals that can easily be thrown together when you have the right ingredients.
- Be Balanced. While it’s important to eat healthy, it’s also important to not be obsessive. Overthinking or obsessing over any diet can lead to an unhealthy relationship with food, which can in turn lead to even more unhealthy eating habits. The most important factor when starting a new diet is to remember why you’re doing it. Healthy eating isn’t about beating yourself up for that pizza or having those donuts. It’s about knowing what’s good for your body and working to give yourself the fuel you need.
For more on dieting, read our blog on intermittent fasting here!
Sources:
Barish-Wredin, M., M.D. (n.d.). Eating Well For Mental Health. Retrieved March 18, 2021, from https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health