SWITCHING TO WHOLEFOODS IN 6 SIMPLE STEPS
1. WHAT IS A WHOLEFOODs DIET?
A wholefood diet is a way of life, more so than a diet. You are eating foods that you could find in the wild including fresh fruit and vegetables and whole ingredients. Wholefoods have had no processing, additives, preservatives, chemicals, colours or flavours added.
Generally, I recommend a wholefood Paleo based diet. The paleo philosophy is similar in that in Paleolithic times you would consume food as a hunter-gatherer. Here are the basics:
Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
Avoid: Processed foods, sugar, soft drinks, grains, most dairy products (especially low-fat), legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
The Paleolithic philosophy is based on a higher intake of protein from animal sources, eating the entire animal - the nose to toe approach.
A note on grains: The amount of grains is reduced which is beneficial to many, as grains are highly sprayed (unless they are organic). Generally, they are dense carbohydrates that spike your blood sugars and raise your insulin levels which make you hold onto fat. If they contain gluten, they will increase inflammation. There is also increasing research into the impact of gluten on the thyroid, gut integrity and behavioural disorders in children. Rice is also a grain, but unfortunately it is becoming higher in arsenic levels. Brown and black rice is higher in arsenic because it collects in the husk of the rice. Therefore, I recommend Indian basmati rice as it is the lowest in arsenic levels. Grains are important in moderation and the gluten-free grains like rice, buckwheat (more like a fruit), quinoa and amaranth are great alternatives.
2. REDUCING PROCESSED FOODS & PACKAGED FOODS
Processed and packaged foods contain additives, flavourings, sugar, salt, preservatives and chemicals and are detrimental to our health. These substances are added to food to increase shelf-life, flavour and texture.
3. START READING THE INGREDIENTS LIST
It is so important to start reading the ingredients list so we know what is actually in our food. Anything that has numbers, letters or words you can’t pronounce are most probably highly processed. Pay attention to the ingredients list and avoid the nutritional panel as it can be confusing. The ingredients list will start with the ingredient that is the largest proportion to the least.
4. QUALITY PROTEINS
Whilst most people respond well to the paleo way of eating, some people are concerned about the amount of meat they are consuming. However, the best barometer is your body, so listen to it. How do you feel? You may prefer to experiment with meat-free days and obtain your protein from fish, nuts, seeds and eggs on those days.
Always purchase grass-fed or organic meat. Grain-fed meat contains inflammatory markers such as gluten and residue of pesticides and chemicals from the grains the animal has consumed. Grass-fed and organic is the way to go. My favourite Sydney based meat suppliers are:
5. HEALTHY SWAPS
Start with something you consume daily that is processed and swap it out for a healthier wholefood version. For example, store-bought breakfast cereal is often laden with sugar and has little nutritional value. Opt for a paleo muesli with full-fat Greek yoghurt or Coconut yoghurt and a handful of berries. I always recommend a protein-heavy breakfast that satiates and keeps you fuller for longer. Try scrambled eggs with a side of greens sauteed in butter and garlic.
6. BE PREPARED FOR CHANGE & SOME DISRUPTION
It might take 3-4 weeks until you find your groove with shopping and your taste buds adjust. If your taste buds are used to a high level of processed foods, give it some time and experiment. Remember it takes 21 days to form a new habit!
Research local suppliers or delivery options for you to purchase your wholefoods on a budget. Some of my favourites include:
Pete’s Organic Market
Community Organics
Honest to Goodness
Scoop Wholefoods
Source Bulk Wholefoods
See below diagram of the ‘Real Food Pyramid’, which might differ somewhat to the pyramid that you have learnt about in the past. The majority of our food intake should be coming from vegetables, preferably local, in-season and organic wherever possible. Followed by quality protein, such a red meat, fish, eggs, quality fats, nuts, seeds, fruit and dairy (if tolerated).
For further information or if you would like a personalised consultation, please book an appointment.
Image credit: MaraZe/Shutterstock.com
