In an earlier article, I wrote about the benefits of a predominantly whole-foods, plant-based diet with respect to Disease Prevention & Reversal. Here, I want to explain the difference between "whole foods" and "refined foods" (aka "processed foods" or, as Michael Pollan calls them, "edible food-like substances"). I also want to talk a little about nutrient density.

Perhaps nutrient density is really the place to start! I'm sure everyone's heard of "empty calories" -- think about a cup of sugar... or vegetable oil... or white flour! All these are highly refined, highly-caloric foods that have had most of the nutrients stripped away in the processing. In contrast, think of eating fresh beets (cf. sugar beets), or raw sunflower seeds, or whole-wheat of some kind--all these foods in their fiber-rich, natural state! As such, they are usually lower in calories (per ounce) than their refined counterparts and are digested and absorbed more slowly, with less fluctuation in blood sugar. At the same time, they are much more nutrient dense! Our goal, whether gradually or all at once, must be to eliminate-- or, at least, minimize --the consumption of empty calories. We can do this simply by making it a point to eat whole-foods, instead of refined foods! Natural foods instead of processed foods! Real food instead of edible food-like substances! Once we have grasp this distinction-- firmly and with both hands --the grocery store shelves will never look the same to us again! And once we really begin to act on this knowledge, the nutrient density of our diet will naturally increase, even as our calorie intake naturally declines (with little or no concern for "portion control"). At this point, we need only tweak our diet a bit more, giving proper emphasis to those foods that are most nutrient dense: leafy green vegetables!

To learn more about nutrient density, see the following articles:

What is a Nutritarian?

Nutrient Density

Dr. Fuhrman's Health Equation: H = N/C

Vegetarian or Vegan Diets

Applicable Food Rules by Michael Pollan:

# 24 "Don't eat anything your great-grandmother wouldn't recognize as food."

This rule will help us avoid edible food-like substances. Remember, it's not just that highly refined foods are generally bad for us, it's also the case that they push good, wholesome food off our plates, so avoiding them is a win-win situation!

#47 "Eat when you're hungry, not when you're bored."  (One old wives test: If you aren't hungry enough to eat an apple, you aren't hungry.)

I really like this "old wives test."  It doesn't mean you have to eat an apple, but it's a good way to judge whether or not you are really hungry or just bored. If you're just bored, maybe drink a glass of water, instead! If you are really hungry, some kind of whole/unrefined food will hit the spot!

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