In an era dominated by processed foods, understanding the importance of a healthy diet rich in fresh foods is more critical than ever. The definition of what constitutes a healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease. A large and growing body of evidence supports that intake of certain types of nutrients, specific food groups, or overarching dietary patterns positively influences health and promotes the prevention of common non-communicable diseases (NCDs). Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets such as the Mediterranean diet or have been constructed as part of dietary patterns designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets. Choosing whole, less processed foods-vegetables, fruits, whole grains, pulses (beans, lentils, and peas), dairy, nuts, seeds, and high-quality animal and plant proteins-lays the foundation for clean eating. This article explores the myriad benefits of prioritizing fresh, whole foods in your diet, backed by scientific research and expert recommendations.
Understanding a Healthy Diet
A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body [10]. Macronutrients (i.e., carbohydrates, proteins, and fats) provide the energy necessary for the cellular processes required for daily functioning [11]. Carbohydrates are the primary source of energy in the diet and are found in the greatest abundance in grains, fruits, legumes, and vegetables [14]. In terms of deriving a health benefit, whole grains are preferred over processed grains, the latter having been stripped of germ and bran during the milling process, resulting in lower amounts of fiber and micronutrients [15]. Meta-analyses of prospective cohort studies have linked increased whole-grain intake to a reduced risk of coronary heart disease, stroke, cardiovascular disease, and cancer, as well as to the decreased risk of mortality due to any cause, cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease [15,16,17]. Fresh fruits and vegetables supply energy as well as dietary fiber, which promotes the feeling of satiety and has positive effects on gastrointestinal function, cholesterol levels, and glycemic control [18]. In addition, fresh fruits and vegetables are key sources of phytochemicals (e.g., polyphenols, phytosterols, carotenoids), which are bioactive compounds believed to confer many of the health benefits associated with fruit and vegetable consumption [19]. The mechanistic effects of these various phytochemicals are unclear but include their antioxidative properties, as well as their role in regulating nuclear transcription factors, fat metabolism, and inflammatory mediators. For example, flavonoids have been shown to increase insulin secretion and reduce insulin resistance, suggesting that these phytochemicals provide some benefits in obesity and diabetes [20]. Additionally, polyphenols interact with gastrointestinal microbiota in a bi-directional manner by enhancing gut bacteria and being metabolized by these bacteria to form more bioactive compounds [20]. Dietary proteins provide a source of energy as well as amino acids, including those that the human body requires but cannot produce on its own (i.e., essential amino acids). Dietary proteins are derived from both animal (meat, dairy, fish, and eggs) and plant (legumes, soya products, grains, nuts, and seeds) sources, with the former considered a richer source due to the array of amino acids, high digestibility, and greater bioavailability [27]. However, animal-based sources of protein contain saturated fatty acids, which have been linked to cardiovascular disease, dyslipidemia, and certain cancers. Although the mechanisms are unclear, red meat, and processed meat in particular, have been associated with an increased risk of colorectal cancer [28,29]. Animal-derived proteins also increase the dietary acid load, tipping the body’s acid-base balance toward acidosis [30,31]. Adequate dietary protein intake is important for maintaining lean body mass throughout the life span. In older adults, protein plays an important role in preventing age-related loss of skeletal muscle mass [32], preserving bone mass, and reducing fracture risk [33]. Fats (or lipids) are the primary structural components of cellular membranes and are also sources of cellular energy [35]. Dietary fats fall into 4 categories: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content of food is generally an admixture of these different types [35]. Unsaturated fats are found in a variety of foods, including fish, many plant-derived oils, nuts, and seeds, whereas animal products (and some plant-derived oils) contribute a larger proportion of saturated fats [35,36]. Trans fats found in foods are predominantly the result of processing vegetable oils but are also present in small quantities in animal products (i.e., ruminant trans fats from cows, sheep, and goats) [35,36]. Among the types of dietary fats, unsaturated fats are associated with reduced cardiovascular and mortality risks, whereas trans fats and, to a lesser degree, saturated fats are associated with negative impacts on health, including increased mortality risk [36,37]. Two families of polyunsaturated fatty acids, omega-3 and omega-6, are described as essential fatty acids, because they are required for normal growth and reproduction but are not produced by the body and, therefore, must be obtained from dietary sources [10]. Omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been widely studied for their potential health benefits, with evidence suggesting positive effects including cardioprotection, preventing cognitive decline, reducing inflammation, sustaining muscle mass, and improving systemic insulin resistance [38,39,40]. Seafood, especially oily fish, provides EPA and DHA, and supplements are widely available for those not meeting recommended intakes with diet alone [41,42]. Although required in trace amounts compared with macronutrients, micronutrients are necessary for normal growth, metabolism, physiologic functioning, and cellular integrity [12,13]. The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet [44]. Vitamin and mineral inadequacies have been implicated in cellular aging and late-onset disease, as scarcity drives chronic metabolic disruption. Water is the principal component of the body, constituting the majority of lean body mass and total body weight [13]. Water not only provides hydration but also carries micronutrients, including trace elements and electrolytes [46,47]. Drinking water may supply as much as 20% of the daily recommended intake of calcium and magnesium [47]. Our understanding of water requirements and water’s effect on health and disease is limited, although the global increase in intake of high-calorie beverages has refocused attention on the importance of water for maintaining health and preventing disease [46].
Disease Prevention
One of the most compelling reasons to embrace a healthy diet rich in fresh foods is its power to prevent chronic diseases. Non-communicable diseases (NCDs) such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the leading causes of death and disability throughout the world, affecting populations in developed as well as developing countries [1]. Although there are established genetic and environmental contributors to NCD risk, modifiable lifestyle-related factors play a large role at the individual level [2,3,4]. Dietary choices, for example, contribute to the risk for developing hypertension, hypercholesterolemia, overweight/obesity, and inflammation, which in turn increase the risk for diseases that are associated with significant morbidity and mortality, including cardiovascular disease, diabetes, and cancer [5]. In recognition of the importance of the diet as a determinant of disease risk, the World Health Organization (WHO) Global Action Plan for the Prevention and Control of Noncommunicable Diseases includes strategies for addressing unhealthy diet patterns among its initiatives directed at reducing behavioral risk factors; the other components comprise physical inactivity, tobacco use, and harmful alcohol use [1]. Dietary changes recommended by WHO include balancing energy intake, limiting saturated and trans fats and shifting toward consumption of unsaturated fats, increasing intake of fruits and vegetables, and limiting the intake of sugar and salt.
Cardiovascular Health:
Following a heart-healthy eating plan like the DASH (Dietary Approaches to Stop Hypertension) diet can significantly reduce the risk of heart disease and stroke. The DASH diet emphasizes:
- Eating plenty of vegetables, fruits, and whole grains.
- Choosing fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
- Limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products.
- Limiting drinks and foods that contain added sugars.
- Restricting sodium intake to less than 2,300 milligrams per day - ideally 1,500 mg daily - and increasing consumption of potassium, magnesium, and calcium.
Cancer Prevention:
A diet rich in fruits, vegetables, whole grains, and beans is recommended to support overall health and potentially reduce the risk of developing cancer. Some believe that antioxidants in these foods play a key role in preventing cancer. However, according to the National Cancer Institute, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive.
Read also: Fresh Food Delivery Service
Diabetes Management:
A healthy diet can help people with diabetes manage their blood glucose levels, keep their blood pressure and cholesterol within target ranges, prevent or delay complications of diabetes, and maintain a moderate weight. People with diabetes must limit their intake of foods with added sugar and salt and should also consider avoiding fried foods high in saturated and trans fats.
Boosting Immunity
Eating plenty of fruits and vegetables, along with other fiber-rich foods and healthy sources of protein, may help you maintain a healthier immune system. That means you’ll be able to fight off the germs that cause colds and flu and likely recover more quickly if you do get sick. Of course, food can’t do that alone.
Sustained Energy Levels
Your body and brain need fuel to power you through your day. Sure, a candy bar will give you a quick burst. But you’re more likely to crash once the sugar rush disappears. A better idea? Eat meals and snacks that combine protein and unsaturated fats with unrefined carbs like whole grains. Those foods raise blood sugar slowly, which your body converts into energy.
Better Sleep Quality
Eating lots of processed foods that are low in fiber and high in saturated fats can interfere with deep sleep. That’s the stage of sleep that allows you to feel your best when you wake up. For a better night’s sleep, get plenty of fiber from vegetables, fruits, and whole grains. Choose low-fat protein sources. And go for foods that are high in B vitamins, which may help regulate melatonin, the sleep hormone.
Cognitive Health
Kids need healthy foods to fuel their growing brains. But older adults need to continue eating healthy foods to keep their brains sharp too. Those foods are highlighted in the MIND diet. They include whole grains, leafy greens, nuts, beans, berries, poultry and fish, with fat mainly coming from olive oil. A healthy diet may help maintain cognition and brain health. However, further conclusive research is necessary. The following diets incorporate many of these elements and are associated with a lower risk of cognitive decline and dementia:
Read also: Inner-City Food Access
- Mediterranean diet
- Nordic diet
- DASH diet
- MIND diet
Strong Bones and Teeth
Sure, you need calcium to build strong bones and keep them that way. But you also need many other vitamins and minerals, including vitamin D, magnesium and vitamins K, C and A. Food is the best way to get these nutrients. A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. Dairy products, kale, broccoli, and canned fish with bones are excellent sources of calcium. Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium. Magnesium is abundant in many foods, and some of the best sources include green leafy vegetables, nuts, seeds, and whole grains.
Eye Health
Eating foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids can be good for your eyes. You can lower your risk of serious eye conditions that can cause blindness, such as age-related macular degeneration and cataracts.
Reduced Inflammation
The Mediterranean diet offers plenty of anti-inflammatory foods. They are rich in antioxidants and vitamins that can help ease joint pain and improve other symptoms of arthritis. Those include fatty fish rich in omega 3s (like salmon), unsalted nuts and seeds, and beans.
Weight Management
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including coronary heart disease, type 2 diabetes, osteoarthritis, stroke, hypertension, certain mental health conditions, and some cancers. Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake.
Mental Well-being
Some evidence suggests a close relationship between diet and mood. According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include blood glucose levels, immune activation and the gut microbiome. The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high fat foods.
Read also: Healthy food access with Highmark Wholecare explained.
Environmentally Friendly
Eating fresh foods is a win-win for your body’s health and the environment. Because fresh foods usually require less packaging than processed foods, this helps reduce waste and contributes to a healthier planet.
Enhanced Taste and Enjoyment
There’s no denying that fresh foods taste better than many processed foods. A ripe, juicy tomato straight from your garden or a crisp apple picked from a tree offers an unrivaled taste and texture experience. Fresh vegetables snap and crunch, while fresh fruits offer a delightful burst of juiciness. This variety in texture makes meals more enjoyable and satisfying for the entire family.
Dietary Patterns to Emulate
Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars [48]. Patterns such as these are naturally occurring in certain regions of the world and rooted in local/regional tradition and food sources, as is the case for the traditional Mediterranean and Asian diets.
The Mediterranean Diet
The Mediterranean diet is based on components of the traditional dietary patterns of Euro-Mediterranean countries and encompasses not only the types of foods consumed and their relative contributions to daily nutrient intake, but also an approach to eating that is cognizant of how foods are sourced (e.g., sustainability and eco-friendliness), cooked, and eaten, as well as lifestyle considerations such as engaging in regular physical activity, getting adequate rest, and participating in fellowship when preparing and sharing meals [7]. Within the core framework of the Mediterranean diet, variations based on geography and culture are reflected in the emphasis on the inclusion of traditional and local food products. The primary basis of daily meals in the Mediterranean diet is cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber and a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals (Table 1) [7,9,49,50,51,52]. Dairy products, preferably low-fat yogurt, cheese, or other fermented dairy products, are recommended daily in moderation as a source of calcium, which is needed for bone and heart health. Olive oil serves as the primary source of dietary lipids and is supplemented with olives, nuts, and seeds. Water (1.5-2.0 L/day or ~8 glasses) is recommended as the main source of hydration, whereas wine and other fermented alcoholic beverages are generally permitted in moderation, to be consumed with meals. Fish, white meat, and eggs are the primary sources of protein; red meat and processed meats are consumed less frequently and in smaller portions. The health benefits of the Mediterranean diet were first described in 1975 by Ancel Keys, who observed a reduction in cardiovascular disease risk among populations whose nutritional model was consistent with practices of peoples from the Mediterranean Basin [53]. Since that time, research has revealed beneficial effects of the Mediterranean diet on a number of NCDs and related health measures, including cardiovascular and cerebrovascular disease [54], cancer [55], glycemic control [56], and cognitive function [57,58]. Although publication of a key intervention study (Prevención con Dieta Mediterránea; PREDIMED) conducted at multiple sites across Spain and evaluating the Mediterranean diet for the primary prevention of cardiovascular disease was retracted due to irregularities in randomization [59], a subsequent analysis adjusting for these issues reported a consistent positive effect of adhering to a Mediterranean diet supplemented with olive oil or nuts compared with a reduced-fat diet [59]. Substudies of PREDIMED have also shown that, compared with a low-fat control diet, the Mediterranean diet supplemented with olive oil or nuts is associated with a 30% reduced risk of major cardiovascular risk events [59] and reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) of 5.8-7.3 mmHg and 3.3-3.4 mmHg, respectively [60]. In addition, cardiovascular factors such as mean internal carotid artery intima-media thickness (−0.084 mm; p < 0.05) and maximum plaque height (−0.091 mm; p < 0.05) are improved with the Mediterranean diet supplemented with nuts [61]. Greater intake of polyphenols (phytochemicals found in fruits, vegetables, tea, olive oil, and wine) correlated with a 36% reduced risk of hypertension (p = 0.015) [62] and improvements in inflammatory biomarkers related to atherosclerosis (i.e., interleukin [IL]-6, tumor necrosis factor-alpha, soluble intercellular adhesion molecule-1, vascular cell adhesion molecule-1, and monocyte chemotactic protein-1; p < 0.05 for each), as well as in high-density lipoprotein cholesterol (HDL-C; p = 0.004) [62,63].
The DASH Diet
The DASH diet derives its name from the Dietary Approaches to Stop Hypertension study, which evaluated the influence of dietary patterns on blood pressure [8]. Patients who consumed a diet that was rich in fruits, vegetables, and low-fat dairy and that included a reduced amount of saturated and total fat and cholesterol experienced significantly greater reductions in blood pressure than patients who consumed a control diet that was similar in composition to a typical American diet (difference in SBP/DBP, −5.5/−3.0 mmHg; p < 0.001) or a diet rich in fruits and vegetables with a reduced amount of snacks and sweets (−2.7/−1.9 mmHg; p ≤ 0.002). All 3 diets had a sodium content of 3 g per day.
Practical Tips for Incorporating Healthy and Fresh Foods
Integrating more fruits and vegetables into your diet doesn't have to be daunting. Here are a few simple strategies to get you started:
- Start with Breakfast: Add berries or a sliced banana to your cereal or yogurt.
- Make Smart Swaps: Replace sugary snacks with fresh fruit or a handful of nuts.
- Plan Your Meals: Include at least two different vegetables with your main course.
- Grow Your Own: Even a small garden can yield a variety of fresh produce.
- Choose Healthy Cooking Methods: Opt for steaming, grilling, roasting, or sautéing instead of frying.
- Minimize Added Sugars and Fats: Avoid recipes that rely heavily on sugar or fat to make fruits and vegetables palatable.
- Don't Overlook Frozen and Canned Options: Frozen fruits and vegetables are often just as nutritious as fresh ones and can be more affordable.
Clean Eating
There are a lot of variations to clean eating; but, basically, it refers to eating foods that are as close as possible to their natural state. The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. Most Americans eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. Clean eating nourishes your body with healthy and nutrient-dense foods. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. Foods in their natural state are more flavorful. It may be daunting to consider eating a clean diet, but the benefits might far outweigh any concerns you may have when attempting to eat clean. Drinks and desserts can be a big source of added sugar. Look for unsweetened tea and coffee, water and seltzer. As you look over the items listed, imagine where they came from in their original state. Eating those items as fresh as possible without being overly processed is clean eating. Clean eating has been a trend for the past decade, although there's no official definition of just what "clean eating" means. The foundation of clean eating is choosing whole foods and foods in their less processed states-choosing from vegetables, fruits, whole grains, pulses (beans, lentils, and peas), dairy, nuts, seeds, and high-quality animal and plant proteins. When possible, food choices are organic and based on what's in season in your geographic region. So far, so good. However, the movement can go to extremes. Many clean-eating advocates aim to avoid all traces of added sugar, high-fructose corn syrup, preservatives, artificial colors and flavors, and other additives-a position that might be admirable but is too stringent for most people. Increasingly, food companies are picking up on the trend, using language in their marketing like "food should be clean" and "don't eat ingredients you can't pronounce." This not only taps into safety fears, but it implies that if food isn't "clean," it's dirty, or that if it's not chemical-free, it's chemical-laden. The truth is that foods don't fall into black-and-white categories. The bad: Other interpretations of clean eating can lead to a rigid diet that bans entire foods or food groups like grains-especially gluten-containing grains- soy, legumes, and dairy. These extremes are not supported by research, and you can develop nutrient deficiencies if your food choices are too limited. The mixed bag: There's real benefit in eating more whole and minimally processed foods, but not in fearing others that are nutritious. Because many consumers perceive that "clean" foods are safer and higher quality, "certified clean" labels are starting to appear on some processed foods, although there's no standard definition behind them.