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Whole foods – What is the right understanding?

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You are what you eat‘, that’s right, the foods you eat affect your health and quality of life. And today, we are always looking for new healthy eating trends, however, the proliferation of dietary methods also causes a lot of confusion and can distract from the basic principles of nutrition. and the most important.

You can easily come across a lot of articles online like: 10 best foods for health? Are such articles reliable? The best way is to arm yourself with knowledge.

Today we are going to learn about the simplest way to eat, which is Whole foods.

What are Whole Foods?

practical training

First, in order to know something about something, I think we need to know what it means first. So what are Whole foods?

I would like to keep the term “whole foods” to be correct with international terminology!

Whole foods are foods that are in their most natural, “original” state when they have not been processed or refined before entering our body.

With whole foods, it’s as simple as going into your garden and getting the most natural food or at the market near your house with fresh fruits, vegetables, or legume family, The “sisters and sisters” of the nutrition house, the cereals from brown rice or the foods from animals are also foods that are included in the whole foods! Or to answer the question “what are whole foods?” In the simplest terms, whole foods are all foods that are in their natural state and have not been altered or modified.

And so, whole foods contain no additives, salt, fat or preservatives at all.

However, with some articles I accidentally read there is an exception for milk. Pasteurization of milk is considered a process that does not affect the natural nutrients of milk.

Why are whole foods good for you?

Compared to processed foods, whole foods are in the most natural state, providing a good source of nutrients, essential vitamins and minerals. In addition, whole foods contain a lot of fiber and healthy fats but are low in calories, so they are good for the body to prevent diseases such as obesity, heart disease, type 2 diabetes and improve resistance.

Whole foods in their natural state also contain phytochemical antioxidants – these are natural compounds found in plants that help protect cells from damaging free radicals.

Healthy whole foods group

what is whole foods

Vegetable: appreciated for its low calories but high nutrients and high fiber content.

Fruit: Natural snacks are for us when they provide minerals and antioxidants that help keep the body healthy.

Nutritional nuts: are popular today because of the healthy fat content that is good for the body and the nutritional values ​​that they bring.

Meat and fish: This is the most common source of protein for all of us, except for those following a vegetarian or vegan diet.

Milk: Dairy products or naturally fermented yogurt are convenient and low-cost sources of protein and calcium.

Egg: provide fat, micronutrients beneficial to the body.

Healthy carbs: For those who do not restrict carbs in their diet, starchy foods like potatoes will be good for their body.

Pea family: provide protein, micronutrients, fiber beneficial for health.

Water: 70% of our body is water, water makes up the majority of our body, can vary with tea or coffee in moderate amounts a day.

Herbs and spices.

Learn about whole foods plant-based (WFPB)

I would like to note a bit, this is not a regime that encourages us to be vegetarian! Many people confuse the WFPB diet with vegetarianism. Vegetarianism for religious reasons, I apologize for not mentioning in this nutrition article, but eating for health according to the WFPB diet is simply not eating meat, dairy and eggs based on the science presented. out by researchers!

whole foods plant-based

What is Whole foods plant-based (WFPB)?

With the WFPB diet, that means you’ll eat the most natural, unprocessed or minimally processed plant-based foods, including fruits, vegetables, whole grains, kinds of bean. Those who follow the WFPB diet will not consume poultry, meats, seafood, eggs, dairy and refined products such as sugar, oils or whitening powders, etc.

WFPB . main food groups

Fresh fruit: citrus, apple, kiwi, strawberry, grape…

Green vegetables:

  • Flowers: broccoli, cauliflower, angelica flowers, pumpkin flowers…
  • Stems and leaves: spinach, broccoli, lettuce…
  • Tubers: carrots, sweet potatoes, potatoes…

Mushroom: Shiitake mushrooms, shiitake mushrooms…

Bean: black beans, green beans, peanuts…

Nutritional seeds: almonds, cashews, walnuts…

Whole grains: brown rice, oats…

Healthy fats: butter, olive oil, coconut oil…

Plant-based milks: almond milk, coconut milk, cashew milk…

Spice: basil, black pepper, chili, turmeric, ginger…

Plant-based proteins: Tofu

WFPB Maximum Restricted Food Groups

Fish: fish

Meat: pork, beef…

Poultry: chicken, duck, horizontal…

Milk: dairy products such as yogurt, cheese, etc.

Egg: eggs and egg products.

Foods to stay away from when following the WFPB

Fast food: fries, sausage…

Confectionery, soft drinks: cakes, sodas, juices, candies, sugary cereals.

Starch types: bread, white rice, pho,…

Packaged and frozen foods.

Artificial sweeteners: Sweet’N Low, Equal, Splenda,…

Processed meat products: bacon, pate…

I know when I see this list, a lot of people will ask, “Is it lacking in nutrients?“, “Is there enough protein or protein for the body?“. These are misconceptions when only meat and fish provide nutrients to the body. I take this example, with 100g of calories from meat will contain 8g of protein and 7.4g of fat, the same with 100g of calories from broccoli but you will have 11g of protein and only 0.4g of fat.

Another example to make this point clear, omega-3 does not only come from fish, it is also found in chia seeds, hemp seeds, walnuts, cabbage. Or calcium can be found in collard greens, kale, broccoli or almonds. With just these examples, you can see the importance of plants that can completely replace animal foods. When I come here, I really feel that nature is so wonderful. Hehe

Whole grain – whole grain, whole grain

what is whole grain

What is Whole Grain?

Whole grain is understood as whole grains, also known as whole grains, whole grains. With natural properties, whole grain is a grain that only needs to remove the outer husk of the cereal grain and retain the entire inside of the grain, ie retain all the nutritional value in each grain. cereal grains that pre-processed and processed grains do not have.

Main ingredients of whole grain

Whole grain has 3 main components: bran, endosperm and embryo.

Bran: This is the first layer, known as the shell, which is the protective layer of the seed. Despite its protective effect, it is also high in fiber, essential vitamins and minerals.

Endosperm: This is the second layer of the grain, which is also considered the main component of the cereal grain. The endosperm contains a lot of starch inside, protein.

Embryo: The core of the seed is the embryo, it contains the most nutrient-rich ingredients in the seed, including antioxidants, vitamins E, B1, B5, … and healthy fats that are good for the body.

Whole grains include which types of seeds?

cover do an whole food plant based

Whole grains are divided into the following main grain groups:

Barley, whole grain rye…

Whole beans: green beans, black beans, soybeans…

Whole grains of corn

Nuts: millet, whole grain oats…

So whole grain – are whole grains good for our health? – YES, absolutely yes. Whole grains contain many nutrients and essential vitamins and minerals for the body. Using whole grains in our diet is healthier, and it’s definitely better than refined, processed grains.

For now, let’s try to find out a typical “em” of whole grain, which is oat – oats, with a popular dish. oatmeal Please!

How to understand Oatmeal?

what is oatmeal

Oatmeal Oatmeal, a popular breakfast food, is considered a nutritious whole grain. Oatmeal when combined with water, animal milk or plant milk gives you a nutritious breakfast!

Nutritional value contained in Oatmeal

Dry oatmeal and cooked oatmeal have different nutritional values, because cup of dry oatmeal can make 1 cup of cooked oatmeal (because of the higher water content in cooked oatmeal). ).

Let’s see what nutrients in 1 cup of oatmeal (90g) contains:

Dry Oatmeal (90g)Cooked Oatmeal (90g)
307 calories166 calories
10.7g protein5.9g protein
5.3g fat3.6g fat
54.8g of carbohydrates28.1g carbohydrates
8.2g fiber4g fiber

Oatmeal is a nutritious breakfast, using oatmeal helps us prevent cardiovascular diseases, reduce blood sugar and even lose weight! Ideally, I recommend using unrefined oatmeal or, if available, only preliminary processing to keep the nutrients in the oats intact!

The easiest way to cook a breakfast with Oatmeal

breakfast with oatmeal

  • ½ cup rolled oats
  • 250ml milk (I usually use almond milk – or whatever plant-based milk you have)
  • 1 pinch of salt for flavor

Put it all in one pot and bring to a boil. At first, you will find this cooking method is similar to cooking porridge. Reduce heat and stir occasionally until the oats are soft!

Cooking time depends on the type of oats you choose, it ranges from 10-60 minutes! Usually with crushed or rolled oats, the cooking time will be 10-20 minutes. With whole oats will boil for 50-60 minutes.

summary

peace of mind

Actually until now, I feel like we are gradually returning to the most basic, simple, primitive things. When our ancestors in the past hunted, gathered, and ate the most natural foods, today, we should also choose foods that are in their most original state.

With whole foods, whole foods plant-based and oatmeal, although it sounds very fancy, but it is surprisingly simple. We just need to focus on natural products with 1 main ingredient, prioritize using plants over animals, and consume food in the most natural state possible, limiting the amount of processing.

I hope that through this article, you can choose for yourself a healthy diet for good health, disease prevention and the healthiest body. Let’s “prevention is better than cure” guys!

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