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We’ve all been there.
One minute, someone’s telling you that red wine is superior to white—so, of course, that bottle of Chardonnay sitting in the fridge becomes a total mistake.
Then, it’s all about spinach being leagues better than romaine—sorry, Caesar salad, but you’re out.
And who can forget the grand declaration: “GRAINS ARE EVIL!!”?
If you’re nodding your head in frustration, you’re not alone.
Does good nutrition really have to be this complicated?
The short answer is: Nope!
If you’ve ever felt overwhelmed by the constant back-and-forth on what’s “healthy” and what’s not, I have a one-step solution that could simplify everything:
Eat more minimally-processed foods.
Let’s Break It Down
When we say “minimally-processed,” we’re talking about foods that are pretty close to how they’re found in nature.
Think whole foods like sweet potatoes, broccoli, chicken, or an apple that your grandma would recognize. Basically, foods that haven’t been through a science experiment before landing on your plate.
Sounds simple, right?
But you might be asking—why is this such an important principle?
Well, here are three big reasons why this approach works:
Reason #1: You’re Preserving Nutrition—Not Just Your Sanity!
The more a food gets processed, the more it tends to lose in the nutrition department. It's like that game of telephone you played as a kid—by the time the message got to you, it was complete gibberish.
In food terms, that means valuable fiber, healthy fats, vitamins, and minerals get lost somewhere in the process.
Worse, processed foods often gain some extra “goodies” we didn’t ask for—like excess sugar, refined starch, unhealthy fats, sodium, preservatives, and fillers. I’m looking at you, suspiciously neon cheese puff snack. So, by choosing minimally-processed options, you're more likely to get all the good stuff—like that juicy fiber and those essential nutrients.
In other words, you’re getting the real deal, not the food version of a Hollywood reboot that no one asked for.
Reason #2: Whole Foods Are Linked to Long-Term Health Wins
Studies show that diets rich in minimally-processed foods are linked to lower rates of some serious health problems—think heart disease, cancer, depression, and type 2 diabetes. So, in a way, you’re not just protecting your waistline—you’re guarding your heart, your brain, and your entire future.
Think of it like an all-in-one insurance policy for your body. It’s kind of like installing antivirus software for your health—but tastier.
Reason #3: You’ll Feel Fuller and Eat Less (Yes, You Read That Right!)
Here’s where the magic happens: minimally-processed foods are usually higher in fiber and protein and lower in calories per volume.
What does that mean for you? They keep you fuller for longer.
These foods naturally help regulate your appetite, so you're not constantly hitting the snack cupboard like it's some sort of national emergency.
If you’ve ever stared down a bag of chips, promising yourself you’ll only eat a handful, only to look down ten minutes later and find the bag mysteriously empty… well, you know the struggle. Whole foods just don’t have that same power to lure you into the endless snack vortex.
The Reality of Sticking to Whole Foods
But wait—before you go thinking you’ll need to become the person who never touches a cookie again, here’s the thing: It’s really hard to eat ONLY whole foods.
Life happens. Sometimes you’re in a rush. Sometimes that snack bar in your glove compartment is your only hope of survival between errands. And yes, sometimes a tub of ice cream just feels right.
That’s okay. The goal isn’t perfection. Instead, picture food on a continuum. Not everything falls into a black-or-white, 100% fake or fresh-from-the-farm category.
So instead of thinking you have to go cold turkey (on everything but actual turkey), try to gradually move toward eating more foods that are less processed than what you usually reach for.
You don’t need to be the person who shows up at a potluck with a kale smoothie in hand—just make small improvements.
Not All Processed Foods Are Bad!
That’s right, I said it: some processed foods are actually pretty awesome.
Take whey protein powder, for instance. It’s an easy way to get a protein boost when you’re on the go. Or canned fish—packed with omega-3s and last forever in your pantry. And who doesn’t love those little emergency nut butter packets?
Snack attacks are real, and sometimes you need something to fight back.
Even chopping, cooking, and blending your foods at home are forms of processing. So, let’s not throw shade at every kind of processing—what we really need to look out for are the ultra-processed foods.
Ultra-Processed Foods: Deliciously Dangerous
We’re talking about those star-shaped cereal puffs, electric blue energy drinks, and pretty much anything that’s shelf-stable for over a year.
These foods aren’t just processed—they’re engineered to make you want more. They’re so good, so convenient, and so… well… addictively tasty that you might find yourself eating way more than you planned.
A word of warning: These ultra-processed foods are designed to hijack your brain’s reward system, making it nearly impossible to resist overindulging.
Ever try eating just one nacho?
Spoiler alert: it’s impossible.
So, What’s the Game Plan?
Aim for balance, not perfection – Start by adding more minimally-processed foods into your daily routine. You don’t have to overhaul your entire diet tomorrow. Small swaps, like having a side of roasted veggies instead of fries or grabbing a handful of nuts instead of a candy bar, can make a big difference over time.
Look at the continuum – If 100% whole foods seems unrealistic, that’s okay. Just move along the scale. Choose foods that are slightly less processed than what you usually eat, and make that your new normal.
Let yourself enjoy life – A diet that lets you enjoy pizza night with your family or a cupcake at your friend’s birthday party is more sustainable than one that’s super restrictive. Just try to make those treats the exception, not the rule.
Wrapping It All Up: Simplicity is Key is The #1 Nutrition Principle
At the end of the day, the best nutrition advice is often the simplest.
The #1 Nutrition Principle is to eat more minimally-processed foods. That’s it.
No need to debate whether red wine is superior to white, or if spinach really beats romaine.
So, next time you’re at the grocery store, just try to fill your cart with a few more whole foods and a few less boxes of “mystery” snacks. And when you do indulge in the good stuff—like that perfectly toasted slice of sourdough or a small scoop of gelato—enjoy it without guilt.
Life is about balance, not perfection. And when you focus on eating more minimally-processed foods, your body (and mind) will thank you for it.
Ready to simplify your nutrition and feel better than ever? Let’s chat!
Sign up here for a Free Nutrition Strategy Session and start building healthier habits today.
Chat soon,
Coach JB
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