Refined vs. Whole foods: the 85/15 principle

I am often asked about diets and which ones are best. I suggest that people do not diet, but rather incorporate healthful eating habits into their lifestyle. One way to do this is to incorporate the 85/15 way of eating. This way of eating means that 85% of the time, you would be eating whole, nutrient-dense foods that are nourishing to the body, supplying needed vitamins, minerals, and enzymes. If you are eating healthfully 85% of the time, then the 15% of the time when you indulge in refined, nutrient depleting foods, your body will not suffer because you will have plenty of nutritional reserves on hand. But, what is a refined food and what constitutes a nourishing, whole food? Let's take a look.

​                                                                        STANDARD AMERICAN DIET...IT IS VERY S.A.D.!

The Standard American Diet, the diet that the majority of Americans eat today, is one that is highly processed, refined, and chemicalized. It is primarily made up of junk food and it includes high-sodium and high-fat components. The diet consists of regular use of dairy products, fatty meats, fried oily foods, salty and sugary snacks, coffees, sodas and other stimulating beverages such as alcohol, along with artificial flavorings and additives. You will find high amounts of white sugar and refined flour with this diet as seen in cereals, breads, pastries and doughnuts.

We are being profiled for being S.A.D.

​If you are someone who eats the Standard American Diet, you probably are eating only about 25- 30% of nutrient rich foods. That means that most of your food is refined.

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                                                                  WHAT IS SO BAD ABOUT EATING REFINED FOODS?

Eating refined foods forces the body to pull nutrients from the body’s reserves. The body first pulls from the bloodstream, then the tissues, organs, muscles, and finally from the bones. If you continue to eat this way, your health will eventually decline, leading to illness and disease. Do not feel overwhelmed. Simply begin to eat more healthfully by increasing your consumption of fruits, vegetables, whole grains, and legumes. Before long, you will have adopted the 85/15 principles. Since no one can eat perfectly all of the time, this way of eating takes the stress and guilt out of your eating habits. It also makes you aware of your food choices.

                                                                  ​WELL THEN...WHAT FOODS ARE NOURISHING TO THE BODY?

​Nourishing foods are whole foods that are closest to their original, natural state. Our bodies recognize these foods and instinctively know how to metabolize and use them for energy and repair. The list that follows contains nourishing whole foods:

Proteins – pasture raised meat, chicken, and eggs; wild fish, and legumes

Fats – avocados, olives, nuts, seeds, coconut oil

​Carbohydrates – “SOUL food”...seasonal, organic, unprocessed, and local fruits, vegetables, herbs, and whole grains.

​Be creative with your carbohydrates. You may have heard the saying “eat the rainbow”. This means eat various colored fruits and vegetables, like green, yellow, red, orange, and purple. Each color represents a different nutrient; this way you are assuring vast reserves of vitamins, minerals, and enzymes from your foods. 

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Sources: 
Haas, E. (2006). Staying healthy with nutrition. Berkeley, CA: Celestial Arts.
Hawthorn University. (2010). 85/15: A balanced diet for life. ​