Copyright Center for Mind-Body Medicine 2008 Whats a Healthy, Whole Foods Diet? Daemon Jones, ND.

Copyright Center for Mind-Body Medicine 2008

What’s a Healthy, Whole Foods Diet?Daemon Jones, ND


What’s a whole food, anyway?


• Foods that are eaten in close to their natural state– Example: a chicken breast instead of a chicken nugget

• Foods that are not processed or refined– Brown rice instead of Uncle Ben’s Minute Rice

• Foods that do not contain:– synthetic chemicals, additives, preservatives or artificial

colors

Whole foods are:


Basic Whole Foods Diet

composed of basic food nutrients--

Proteins Carbohydrates Fats

We will use these categories to build our meals.

A basic whole foods diet is:

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Examples of Proteins

• Fish– Fish Cod, Flounder, Halibut, Herring, Mackerel, Mahi

Mahi, Red Snapper, Salmon, Swordfish, Trout, Tuna– www.oceansalive.org website for fish safety information

• Poultry or foul– Chicken, Duck, Turkey, Ostrich, Goose

• Red meats – Lamb, Buffalo, Cow, Pig




• Legumes and beans– Pinto beans, Navy beans, Green peas,

Lentils, Black-eyed peas, Chick peas (garbanzo beans), Lima beans, Soy beans (Tofu, Miso, Edamame)…

• Nuts and seeds– Almonds, pecans, walnuts, cashews…

– Sunflower, flax and pumpkin seeds…



Why Proteins are Important

• Support proper metabolism• Essential for creation of hormones• Building blocks for the immune system• Needed for growth and repair of all cells• Preserve and build muscle mass• Energy source when carbohydrates not available• Stabilize blood sugars and helps feel full

Why are proteins important?


Carbohydrates

Vegetables Fruits Grains

Healthy Carbohydrates


Type of Carbohydrates

Healthy Carbs (Complex carbohydrates)

– Are found in vegetables, fruits and whole grains– Take longer for the body to process (stabilize blood sugars)– Are good fiber sources– Contain phytonutrients, minerals & vitamins

Unhealthy Carbs (Simple Carbohydrates)

– Break down into sugar fast– Have little to no fiber– Are found in highly processed foods like cookies, candies, white

flour, pastas and chips– In large amounts are associated with obesity and chronic

disease outcomes

Types of Carbohydrates


Vegetables:• Asparagus• Watercress• Mushrooms• Onions• Green Peppers• Rhubarb• Bean Sprouts• Zucchini• Cauliflower• Rutabaga• Celery• Cucumbers• Beets


• Brussels Sprouts• Sauerkraut • Cabbage• Broccoli• Summer squash• Carrots• Lettuce:

– Bib– Romaine– Green Leaf– Red Leaf

• Tomatoes• Eggplant• Turnips

• Greens:– Turnip– Beet, chard– Spinach– Collard



Fruits:• apples• apricots• blackberries• blueberries• cranberries • raspberries• strawberries• cherries• purple grapes• nectarines• peaches • plums• tangerines

• melons • dates • figs• raisins• dried fruits


Grains: • Brown Rice• Wheat • Spelt• Oats• Barley• Quinoa• Rye• Teff• Corn• Kamut• Millet• Buckwheat • Amaranth• Millet• Barley

Grain Products:• 100% Whole Wheat Pasta• 100% Whole Wheat Tortilla• 100% Multi-Grain Bread • 100% Whole Grain Brown Rice• Whole Grain Breakfast cereals (ideally with fiber greater than

sugar grams, with a minimum of 5 grams of fiber)



• Main fuel source for the body: ENERGY!• Regulation of blood sugar• Prevent the breakdown of protein for energy• Recognition and signaling in the body• Support digestion and elimination (fiber)• Prevention of ketosis

Why are carbohydrates important?


• Buy fresh, seasonal, local and organic when available and affordable

• Better yet-- grow your own!

Fresh & Seasonal

Courtesy: Washington Youth Garden


• Good Fats/Oils– Essential Fatty Acids ( EFA) Omega 3, 6 and 9

• Bad Fats/Oils– Hydrogenated and partially hydrogenated oils– Oils that have used and are sitting around– Why? Because they cause:

• clotting of the arteries• increased cholesterol• oxidation (or rusting) of cells– similar to a cut apple turning

brown and mushy in the air.

Types of Fats


• Good Fats/Oils– Cold water fish– Raw nuts and seeds– Avocados– Cold pressed oils

• Extra Virgin Olive Oil• Safflower oil• Sunflower oil• Flax oil

• Bad Fats/Oils– Fat from red meats (beef, lamb, pork)– Butter– Cream

Examples of Fats


• For skin, nails, hair and cell development• For hormone development• Involved in our nervous and neurological

systems (mood and memory!)• Direct cell communication by keeping

membranes healthy so messages between cells can take place

Why are fats important?


How do we put it all together?

Protein

Veg/Fruit

Grains


• Example using animal protein– 3 oz piece of salmon– 1 cup of lightly cooked broccoli and carrots – 1 cup of brown rice– ½ cup of baked apples

• Example using vegetable protein– 2 cup of stir fried chick peas, spinach, onions,

mushrooms and bell peppers– 1 cup of brown rice– ½ cup of baked sweet potatoes

Making A Meal


• Before beginning your meal, take three slow breaths….relax…and enjoy!

Enjoying Your Meal


For more basic food information:www.whfoods.com


www.cmbm.org

Visit us on the web

Copyright Center for Mind-Body Medicine 2008 Whats a Healthy, Whole Foods Diet? Daemon Jones, ND.

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