Eating real food may sound weird for some individuals. All food is real, right?
Not exactly.
Some refer to products closest to their natural state as “real food.” Such foods are minimally processed, rich in nutrients and vitamins, and have few or no additives. You can compare the fresher foods with ultra-processed foods, which are highly refined and high in added sugars, sodium, and other preservatives.
Nourishing yourself with real food is an excellent plan for long-term health improvement. It might give you more energy for daily activities and sports, pack your body with essential nutrients, and enhance your quality of life.
This time, you’ll learn how to create and eat real recipes of whole foods using simple hacks. Moreover, you will learn the main perks of eating real food and the risks of eating too many ultra-processed foods.
Keep it simple and affordable! Enhance your diet with real, whole foods found at your local market. These nutrient-rich options are just as beneficial as pricier organic alternatives.
We have collected the top 5 simple hacks to teach yourself to eat real food.
Real food examples:
We listed the whole foods, took notes, and now we can answer the question, “How do I eat a real food meal plan?”
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Some individuals find it difficult to eat real food the whole day.
We understand that you have your job, school pick-up and drop-off, and various activities. You cannot always eat real food.
Therefore, a good idea is to add one simple real food dish into your routine each day.
A great example would be a veggie salad with seeds and prepared meat in the oven.
For dessert, you can enjoy fruits and nuts. Alternatively, you can include one real food component in each meal.
Let’s say you’re making dinner from a box, like mac and cheese or rice-a-roni. Add steamed or roasted broccoli, carrots, or any other vegetable on hand and a protein source like canned beans or rotisserie chicken.
Real food should always be in your fridge, freezer, and pantry:
Fill your grocery cart with lean meats, whole grains, fruits, vegetables, beans, etc.
Frozen, dried, and canned items are convenient and minimally processed whole foods. Just look out for added sugars and excessive sodium.
Many of us love sweets or chips, but their consumption is connected to pleasure and not for health-boosting purposes. Ergo, you don’t have to deprive yourself of them, but ensure you add whole, nutrient-rich foods to your processed meal.
Many processed convenience foods lack fiber and protein.
Adding vegetables and a protein source can help balance your meal. You’ll still get the taste you want, but you’ll have a well-rounded, nutritious meal and probably feel fuller for longer.
A veggie starter is a winning idea, as research indicates that starting your meal with veggies or protein-rich foods may lower blood sugar glucose (2). After your real food starter, you can switch to processed meals.
Nothing motivates us to enjoy real food as much as the benefits for our bodies.
This review will explore some of the paramount perks of real food and its long-term effects on health. Keep reading a review to learn more about it.
Read more: How to Stay in Shape: Tips For Long-Term Health
Eating real food means consuming products that have not been processed and/or cooked in a way that reduces their quality and/or nutrients.
You already know the list of real food, and here is the list of the most highly processed foods to limit or avoid:
Not all processing is a problem.
Freezing, drying, and canning foods can increase shelf life and convenience without affecting nutritional quality. You can focus on limiting the above foods while enjoying the convenience of frozen fruits and vegetables, canned beans, and whole-grain pasta or bread.
Eating real food does not have to be complicated.
Add more wholesome and nutritious options to your diet rather than eliminating your favorite processed foods.
Create balanced meals and snacks by adding whole real food recipes and combinations without necessarily taking anything away.
Alcohol includes empty calories and a lot of sugar and affects your health negatively.
A recent study disapproved of the myth that alcohol has positive health effects (3). Therefore, it’s better to avoid it and make water your priority.
New research highlights the significant benefits of eating fruits and vegetables. One of the paramount perks is a reduced risk of early mortality (4).
For example:
Some of the best real food for your body include:
| Nuts | Fruits and veggies | Fish, Eggs, and Meat | Whole grains | Dairy |
|---|---|---|---|---|
| Almonds | Apples | Oily fish | Whole oats | Cheese |
| Brazil nuts | Broccoli | Chicken | Barley | Milk |
| Hazelnuts | Kale | Eggs | Quinoa | Yogurt |
| Walnuts | Avocados | Beef | Brown rice | Kefir |
| Cashews | Leafy green veggies | Turkey | Bulgur | Quark |
Veggies are the winning option for everyone who wants to stay healthy and energetic. You can add many of the best vegetables to eat daily to your simple recipes.
You can buy them pre-chopped or frozen for convenience without worrying about reduced nutritional quality. They still count as whole, real foods.
You may harm your health if you don’t eat real food and only consume highly processed, packaged-based refined products.
According to a large study involving more than 100,000 adults, eating more ultra-processed food was linked to an increased risk of cardiovascular, coronary heart, and cerebrovascular diseases (5).
Too much ultra-processed food can also lead to weight gain and cognitive decline (6)(7).
Increased mortality risk and low energy are potential side effects of avoiding real foods.
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Eating real food can boost your physical and mental well-being because it’s rich in nutrients that help you function properly.
Veggies, fruits, and other whole foods are excellent sources of vitamins and minerals, which promote brain, heart, and digestive health.
For instance, fruits and vegetables are rich in dietary fiber, promoting:
Read more: Benefits Of Super Greens: 11 Reasons To Include Them In Your Diet
Research has confirmed that plant-based real foods can improve the health and function of the skin barrier (9).
Regarding fish, we can see that it’s rich in Omega-3 fatty acids, Vitamins D and B12, which have several health benefits, such as:
Dairy is also a great calcium, vitamin D, and protein source. It is beneficial for bone and digestive health (11).
Real food provides nutrients that may enhance physical, emotional, and mental health, leading to:
“Real food” typically refers to minimally processed products to retain nutrients. Such foods are rich in nutrients and have few to no additives. Examples of real food include fruits, vegetables, whole grains, nuts and seeds, dairy, fish and poultry. Red rice, black rice, wild rice, and brown rice are real foods because they are whole grains (12). White rice is not a whole grain but contains resistant starch, which acts similarly to fiber in the digestive system when cooked, cooled, and reheated. White bread is usually not considered “real food” because it’s highly refined. Yet, you can include plenty of whole-grain breads in your real food diet. Many experts recommend against skipping meals for weight loss or general health, and some people with certain health conditions or taking certain medications should not skip meals. However, there is a growing trend for weight loss called time-restricted feeding. This version of intermittent fasting involves consuming all meals within a set time frame each day. People who practice this often only have time for one or two meals a day, but the meal(s) they choose to skip will vary based on personal preferences and schedules.Frequently Asked Questions
What is real food called?
Is rice a real food?
Is bread a real food?
Which meal is best to skip?
Eating real food means consuming products that have not been processed or cooked in a way that reduces their quality and nutrients.
The typical list of real foods encompasses fruits and veggies, beans and legumes, whole grains, nuts and seeds, dairy, eggs, meat, fish, and poultry.
You explored how to eat real food today using simple hacks. We discovered that eating real food is vital for physical and mental health while eating only processed meals might harm you.
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