Make the switch from processed foods to whole foods, for a healthier outlook on life
Eating mostly whole foods on a regular basis, can help to prevent unwanted weight gain as well as the development of noncommunicable diseases - Anke van Waveren, dietician
POLOKWANE – Every year the country celebrates National Nutrition Week (NNW) to create awareness among consumers about the importance of eating healthy.
NNW runs from 9 to 15 October and the theme for NNW this year is ‘Make eating whole foods a way of life’.
Review spoke to dietitian Anke van Waveren about how to bring whole foods into your diet.
“Whole foods are foods that have not been refined, have been processed as little as possible and are eaten in its natural state. This includes unprocessed food, such as the edible parts of plants for example fruits and vegetables, or minimally processed food, when the inedible or unwanted part of the food removed, such as oats, brown rice and legumes. Both these options should not have added salt, sugar, and/or oils/fats an infrequently contain additives to preserve the properties of the original food.”
Whole foods have benefits like being low in added sugar, fat and salt. Because only the inedible parts of the food are removed through processing, these foods are naturally higher in vitamins, minerals and fibre.
“Eating mostly whole foods on a regular basis, can therefore help to prevent unwanted weight gain as well as the development of NCDs and deaths from these diseases.”
10 Tips on how to include whole foods in your regular diet:
• Enjoy a variety of food. This means that most of what we eat should consist of a variety of plant-based food such as vegetables, fruit, legumes, nuts and seeds, and whole-grains.
• Eat plenty of vegetables and fruit every day. More than five portions of vegetables and fruit combined per day from a variety of vegetables and fruit.
• Try to eat vegetables every day, and not only on weekends.
• Indigenous vegetables and fruit are good sources of vitamins and minerals and should be included where possible.
• Add extra vegetables to recipes such as stews, curries, stir-fries, salads, soups or with starchy dishes like brown rice or whole-wheat pasta dishes or to egg dishes.
• Snack on fresh fruit or fresh vegetables between meals and get your children to do this as well.
• Prepare vegetables and fruit with little (if any) added fat, sugar and salt.
• If you find it difficult to eat a variety of vegetables, you can increase your portion of one vegetable.
• Remember that children are more likely to enjoy eating vegetables when they have eaten a variety from an early age and when they see their parents enjoying vegetables.
• Include dry beans, peas, lentils and soya regularly in meals.
“Choose to eat more whole foods together as a family, making it easier and more practical to implement. Happy wholesome eating.”
