UNDERSTANDING YOUR NUTRIENTS IN A PLANT-BASED DIET

WHAT ARE WHOLE FOODS?

Whole foods are foods that are not (or minimally) processed. By looking at the food, you know immediately the source… it remains in near original form and is thus highly nutritious. Simple cooking, chopping etc is not considered processing.

A processed food is one that is artificially refined, broken down, had its nutrients removed (especially fibre), chemicals added and often taste altered with salt, sugar, oil etc. Processed food is industrial food created to trigger cravings (food addiction) and prolong shelf lives while reducing production cost. It is NOT healthy.

Classifying processed food (the more processed it is, the more you should avoid it)

  • Unprocessed (whole foods): eat this definitely (until you are full)

    • Fruits and vegetables

    • Whole grains (brown rice, oats, quinoa etc)

    • Herbs, onions, garlic etc

    • Beans, lentils etc

    • Tubers like sweet potatoes / tapioca 

    • Minimally processed foods: eat this too

  • Minimally processed foods: eat this too

    • Wholemeal bread

    • Wholewheat pasta

    • Brown rice noodles 

  • Highly processed foods: limit this

    • White bread / rice

    • Simple noodles / pasta

    • Sugar

    • Cooking oils

    • Plant based meat substitutes

    • Dark chocolate

  • Ultra processed foods (you should really avoid this)

    • Packaged snacks (like potato chips,)

    • Chocolate bars, candy

    • Ice cream

    • Instant noodles and soups

    • Juices

    • Sugared and artificially sweetened drinks