Trust, but verify. And then verify AGAIN.

When it comes to your health it's OK to ASK questions, be CURIOUS, be a SKEPTIC in the food aisle. Everytime you walk an aisle in the supermarket, it is really no different than going to the car dealership. It's ALL about the SALE. Both lure you in, persuade you to buy with attractive marketing and colorful packaging. The food aisle is more subtle, yet if you don't go in with a plan you risk spending your whole check on junk. When it comes to your health, it's okay to be curious, skeptical, and ask questions! The food industry is a multi-trillion-dollar business, and just like a car dealership, grocery stores use attractive marketing and colorful packaging to entice you to buy. But unlike car salespeople, there's no salesperson following you down the food aisle.

Every decision you make in the food aisle impacts you and your families health today, tomorrow and years to come. Be your own health advocate and stay informed.

Convenience often takes precedence over nutrition. No Judgement- it happens. When you are take the time to learn, you may just make better choices. This post is about understanding the differences between foods that are "alive- real" vs foods that are "fake- dead".

Processed foods, with their long shelf lives and appealing flavors,take up probably 80% of the supermarket aisles. If you want to make effort to learn and become more health consciousness about your own health- you need to know what foods you are buying and why. The difference between these two food categories (Processed and Unprocessed ) are explored below, along with the benefits of choosing unprocessed options when you have the choice to do so.

Understanding the Difference

Unprocessed Foods

Unprocessed foods are minimally altered from their natural state. They are typically fresh, whole foods that require little to no processing. These foods are nutritious- "I'm doing something really good for my health type foods"

Examples include:

• Fruits and Vegetables: Fresh, frozen, or canned without added sugars or preservatives.

• Legumes: Beans, lentils, and chickpeas.

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.

• Lean Proteins: Chicken, fish, and tofu.

Processed Foods

Processed foods undergo altercations- chemically changing the food- to improve their taste, texture, or shelf life. These processes often involve adding preservatives, artificial flavors, colors, and excessive amounts of salt, sugar, and unhealthy fats. Processed foods, which make up a significant portion of supermarket shelves, often prioritize convenience over nutrition (packaged /convenient food)

Examples include:

• Packaged Snacks: Chips, cookies, and crackers.

• Fast Food: Burgers, fries, and pizza.

• Canned Soups and Ready Meals: Pre-packaged meals that require minimal preparation.

• Processed Meats: Sausages, hot dogs, and bacon.

• Sugary Drinks: Soda, juice, and energy drinks.

  
  

Choose Unprocessed Foods, When You CAN

Why opt for unprocessed foods?

• Improved Nutrition: Unprocessed foods are packed with essential vitamins, minerals, and fiber, which are crucial for optimal health.

  
  

• Weight Management: Unprocessed foods are generally lower in calories and higher in fiber, which can help you feel fuller for longer and reduce your overall calorie intake.

  
  

• Better Digestion: Unprocessed foods are easier to digest and can promote a healthy gut microbiome.

  
  

• Increased Energy Levels: Nutrient-dense unprocessed foods provide sustained energy throughout the day whereas processed foods make you crave more, leaving you to feel tired

  
  

• Improved Mental Health: A diet rich in fruits, vegetables, and whole grains has been linked to better mood and reduced symptoms of depression and anxiety.

  
  

Tips for Incorporating More Unprocessed Foods into Your Diet

• HABITS:  If your diet consists mostly of processed foods, consider just adding one healthy unprocessed food or entire meal into your weekly routine. If most of your meals are highly processed convenience foods- try incorporating a piece of fruit or veg to that meal.

  
  

• Cook at Home: While not always ideal for the individual working out of the home- try to Prepare meals over the weekend, using fresh ingredients to control the ingredients and cooking methods. If you eat out 3 nights a week- cut it back to 2.

  

  
  

• Read Food Labels: Pay attention to ingredient lists and avoid products with excessive additives and preservatives. I.E. :

  • Sodium Nitrate/Nitrite: Commonly found in cured meats like bacon and hot dogs

    
    

  • Sulfites: Used to prevent browning and microbial growth in foods

    
    

  • Monosodium Glutamate (MSG): A flavor enhancer often added to processed foods like soups, sauces, and chips

    
    

  • Artificial Sweeteners: These include aspartame, sucralose, and saccharin, which are often used to replace sugar in low-calorie or sugar-free products

    
    

  • Artificial Colors and Flavors: These synthetic compounds are added to foods to enhance their appearance and taste. Choose Fresh Produce: Opt for fresh, seasonal fruits and vegetables whenever possible.

    
    

• Limit Processed Snacks: Reduce your consumption of chips, cookies, and other processed snacks.

  
  

• Drink Water: Stay hydrated by drinking plenty of water throughout the day.

We can't make changes unless we know why we need to make the changes and how to make change. Continue to research and educate yourself on your most important asset- YOUR HEALTH! Small changes can lead to big results. If you are interested in a Kitchen

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