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| Choosing the right foods |
 Refined and unrefined foods |
| Identifying labels |
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| Refined and unrefined foods |
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What are refined foods and why are they bad for you?
The more a food is processed, the fewer nutrients remain. In some cases, additives or preservatives are added and can act as toxins in the body. Additional fat, sugar, and sodium may be added as well. The amount of calories in the product often increases, and nutrient content decreases.
Examples of processed or refined foods:
Frozen meals, prepackaged meals, Fried foods, Cakes, Cookies, Canned biscuits, Chips, Breakfast bars or toaster, treats, white flour, white bread, white rice, white pasta, sodas, juice with sugar, margarine, mayonnaise, foods containing hydrogenated oils.
Many people advocate avoiding processed foods completely due to the toxic nature of additives or the reduced nutritional value. If you do use processed or refined products, use them sparingly and include a variety of whole foods in your diet. Get into the habit of only eating things that nourish your body.
What are unrefined foods and why should I choose to include more of them in my diet?
Whole foods or unrefined foods are considered to be any food that exists in its natural form or as close to it as possible. The more you process food, the less nutrition remains. The amount of calories can increase and nutrients decrease. Whole foods contain essential vitamins and minerals that are needed to insure a healthy immune system and a greater quality of life.
Fruits and vegetables: Fresh is best. Your next best choice is frozen. Canned is your third choice. The canning process usually involves the addition of salts or sugars. Juices are always best when they are 100%, “not from concentrate”.
Whole grains: There are a variety of grains available. Make sure the ingredient label lists the word “whole”. Otherwise, important parts of the grain have been removed. Whole grain foods contain essential antioxidants, minerals and fiber.
Eating more whole grain foods is crucial to health. Studies have linked consumption of whole grains with longer life.
Proteins: Legumes (beans), fish, seafood and soy are some of your best choices. Any meat or poultry should be low in saturated fat. Remove all visible fat and skin to reduce saturated fat content
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| Identifying labels |
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How do I shop for products sensibly? How do I read labels and get the important information that I need?
When shopping, look for nutrient content claims such as "free" and "low" on the front of food packages. These terms signal that a food is low in certain nutrients, such as calories, fat and sodium. You can use them to "budget" your intake of these nutrients. Look for terms such as "good source" and "high" and use them to identify foods that have significant amounts of certain nutrients, such as dietary fiber, vitamins and minerals.
You can believe nutrient content claims that appear on the new label because they can be used only if the foods meet legal standards set by the Food and Drug Administration (FDA). Examples of standards for nutrient content claims are:
 | Fat free: less than 0.5 g fat per serving.
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| Good source of fiber: 2.5 g to 4.9 g fiber per serving.
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| Sodium free: less than 5 mg sodium per serving.
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Look for health claims
You can use health claims, which appear on the front of food packages, to identify foods with certain nutritional qualities related to risk factors and wellness. These are claims about the relationship between a nutrient or a food and the risk of a disease or health-related condition.
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What is healthy lifestyle?
Choosing the right foods
