Week 3 Peak Performance Winter Guide Blog: Support your Health with Real Food
Eating well is about eating Real Food and not following the latest fad diet. The goal is to avoid ultra-processed foods while eating whole, unprocessed foods at least 80% of the time.
What does it mean to eat real food?
Eating real is about cutting out the sugars, added salt, artificial sweeteners, fast food and ultra-processed package foods and eating more whole fruits, vegetables, whole unprocessed grains (oats, quinoa, farro), beans, lentils, nuts, fresh meats, eggs, and much more.
Eating real, unprocessed fresh foods improves metabolism, reduces the risk for chronic diseases, enhances digestive health, promotes weight management, and supports a healthy immune system. These health & wellness benefits have been shown in many randomized control studies, observational research, and meta-analyses.
Randomized Controlled Trial: Whole Food Dietary Pattern Reduces Respiratory Infection Symptoms. In 2020 a multicenter randomized control trial found that children who followed a whole food diet (vegetables, meat, whole milk etc.) had significantly fewer days per month with cold/URTI symptoms compared with the control group, including reduced use of antibiotics and fewer doctor visits. (Nutrients 2020).
Here are some tips & tools to support eating real:
- Review this cart and try to avoid eating “Group 4” foods at least 80% of the time
- Eat the “rainbow” and have at least 5 servings of fresh produce a day
- Add more fiber, by swapping ultra-proceed, simple carbs with whole grains
- Cut out sugary drinks (extra empty calories) and enjoy unsweetened teas or sparkling water
- Cook new recipes – and pack yummy leftovers for lunch the next day