The food we eat can have a major impact on our overall nutrition. Whole foods are generally close to their natural form, while processed foods have been changed through methods such as cooking, grinding, freezing, or adding ingredients.
What Are Whole Foods?
Whole foods are foods that are minimally processed and retain much of their natural nutritional value.
Examples:
- 🍎 Fresh fruits
- 🥦 Vegetables
- 🫘 Beans and lentils
- 🌾 Whole grains
- 🥜 Nuts and seeds
- 🥚 Eggs
- 🐟 Fish
What Are Processed Foods?
Processed foods have been altered from their original form. Processing isn’t necessarily unhealthy—some processed foods can be nutritious and convenient.
Examples:
- Frozen vegetables
- Plain yogurt
- Canned beans
- Whole-grain bread
- Cheese
Some highly processed foods contain larger amounts of added sugar, sodium, saturated fat, or refined carbohydrates.
Examples:
- Soft drinks
- Packaged sweets
- Chips
- Candy
- Some fast foods
- Highly sweetened breakfast cereals
Whole Foods vs. Highly Processed Foods
| Whole/Minimally Processed | Highly Processed |
|---|---|
| Fresh fruit | Candy |
| Vegetables | Sugary snacks |
| Dal and beans | Some packaged instant meals |
| Oats | Sugary cereals |
| Nuts | Many flavored snack foods |
| Plain yogurt | Some sweetened desserts |
Why Choose More Whole Foods?
Whole and minimally processed foods often provide more fiber, vitamins, minerals, protein, and other beneficial nutrients. They can also make it easier to build a balanced diet.
Does This Mean You Must Avoid Processed Foods?
No. Processing itself doesn’t automatically make food unhealthy. For example, pasteurized milk, frozen vegetables, canned beans, and plain yogurt can all be nutritious choices.
A practical approach is to make vegetables, fruits, whole grains, pulses, nuts, seeds, and other minimally processed foods the foundation of your diet while limiting highly processed foods that are high in added sugar, sodium, or unhealthy fats.
Simple rule: Choose whole or minimally processed foods most of the time, and enjoy processed foods in moderation.