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Learn what real food is, how it is different from processed foods, and which is more affordable.
What is Real Food?
We all know some foods are healthier than others. Fresh vegetables will always be healthier than the fried version of potatoes (AKA French fries). An apple straight from the orchard will beat cookies any day.
But it’s not always that simple, is it? What about some of the gray areas? Is everything that is sold in a package bad for you? Should I buy full fat or low-fat? Do I need to buy everything organic to be healthy?
Our first step to eating real food is to define what it is. Real food is: Food that is as close to its natural and original state without any alteration of any kind. Real food is whole foods which are unrefined and unprocessed and do not contain added ingredients, such as salt, simple carbohydrates, or fat.
Real foods include:
- Whole fruits and vegetables (some preferably organic)
- Dairy (also preferably organic)
- Whole grains (like brown rice, 100% whole wheat bread and whole wheat pasta)
- Wild caught fish (which are free of harmful chemicals)
- Organic or grass feed meat (which are free of hormones and antibiotics)
- Organic poultry
- Legumes, nuts, and seeds
- Unrefined sweeteners (like raw honey and maple syrup)
RELATED: Dirty Dozen and Clean Fifteen Lists by EWG
What is Processed Food?
After learning what real food IS, let’s find out what real food IS NOT. Real food is not processed food. And what, you ask, is processed food?
Processed food is “food” which is fake and junk which has little to zero nutritional value, high in calories, highly processed, ready to eat and with little preparation. These foods are normally high in fat, sugar, and salt which makes you overweight and sick!!
Processed foods include:
- Packaged high-calorie snack foods, like chips and cheese snacks
- Convenience foods like frozen dinners and pizza
- Boxed meal mixes, loaded with sodium and fat
- White pasta, white bread and white rice
- Canned foods with lots of sodium
- Sugary breakfast cereals
- Pies and cake mixes
- Soft drinks
Typically, you will find processed foods on the inner aisles of your local grocery store. In contrast, real foods tend to line the outer edges of the store (think produce department, meat department, and the dairy section). This is a good rule to keep in mind when shopping, as it can also simplify your shopping trips!
Real Food vs. Processed Food
What’s the difference between real and processed foods? Here is a quick list of guidelines for each type:
Processed Foods:
- Have a long list of ingredients, many of which are unpronounceable!
- Contain unhealthy ingredients, such as trans fat (partially hydrogenated oil), saturated fat, artificial additives and preservatives.
- Are high in sodium and/or refined sugars, such as high-fructose corn syrup.
- Are high in calories (which may cause weight gain).
- Do not contain nourishing, filling ingredients (as a result, you may overeat).
Real Foods:
- Are minimally processed; they are closest to their natural form.
- Will nourish and energize your body with important nutrients.
- Include fruits, vegetables, whole grains, meat, nuts, beans, and dairy.
- Often do not have a label (such as fresh produce).
- Contain very few (usually less than five) ingredients, many of which are pronounceable.
Are All Packaged Foods Bad?
It’s clear that many unhealthy foods come in packages (frozen pizza); yet, did you know that many healthy foods also come in packages? This is good news. This means that not EVERYTHING packaged is bad for us and, fortunately, there ARE real food “convenience” foods!
A few examples of healthy packaged foods include:
- brown rice
- oats
- frozen vegetables
- canned beans
- canned tomatoes
- canned tuna
- …and MANY others!
Is Real Food More Expensive Than Processed Foods?
Fortunately, real food is frequently less expensive than processed food items! Additionally, real foods are more satiating, meaning they will keep you full longer than sugary, empty-calorie foods. This means that you won’t consume as much, thus saving you money!
The very first swap I made for my family was to replace cold cereal with whole grain oats, because I began to add up the number of boxes of cereal we went through in a matter of 1-2 days! (My husband admitted that if he hadn’t married me and my cooking, he’d be eating cereal for breakfast, lunch, and dinner! And we’re talking the Lucky Charms and Cocoa Puffs types of cereals…!) Compared to a canister of oats, cereal was nearly quadruple the price per serving, and we rarely even felt full from eating it!
Here is a brief cost analysis of processed items vs. real food*:
- Boxed flavored rice mix: 15 cents/oz. vs. Real brown rice: 6 cents/oz.
- Boxed high-sugar cereal: 32 cents/oz. vs. Rolled oats: 9 cents/oz.
- Frozen fish sticks: 30 cents/oz. vs. Canned tuna: 17 cents/oz.
- Boxed potatoes: 26 cents/oz. vs. Fresh potatoes: 4 cents/oz.
*Costs are approximate and will vary based on location, store, season, etc.
Conclusion
Knowing the difference between real foods and processed foods is one very important first step in making positive changes to your eating habits and, therefore, your overall health. Real food is readily available through farmer’s markets, local produce stands and butchers, and mainstream grocery stores. Additionally, there are many online markets and delivery services which offer whole foods at good prices and even ship to your home!
Related Posts:
- How Our Family Switched to Real Food
- 10 Essential Real Food Pantry Staples
- Real Food Shortcuts to Use When You Don’t Feel Like Cooking
- A Year of Real Meals: Seasonal Recipes and Meal Plans for Your Entire Year
- 9 Ways to Afford Organic Food
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