An unprocessed food diet emphasizes whole, natural foods that are close to their original state. This type of diet, also known as eating clean, can help boost your energy levels and enhance weight management, claims Tosca Reno, author of the "Eat Clean Diet." Following an unprocessed food diet requires you to focus on foods' nutrition and pay attention to the contents of the foods you are putting into your body.
Features
An unprocessed food diet shuns foods that come in boxes, cartons or wrapped in plastic and boast a long list of ingredients. Instead, fresh fruits and vegetables, lean protein, unsaturated fats and whole grains are the basis of this diet. For example, a fresh tomato is an unprocessed food, but ketchup is processed.
Benefits
An unprocessed food diet helps you avoid added sugars, refined flours, excess sodium, preservatives, colorings and other additives that can cause weight gain, bloating and sluggishness. The American Heart Association reported in the journal "Circulation" in August 2009 that Americans eat 22.2 teaspoons of added sugar daily, amounting to a nonnutritious 355 extra calories. An unprocessed food diet helps you trim some of these calories. The "American Journal of Clinical Nutrition" in a January 20, 2010, issue published a meta-review of studies maintaining that limiting intake of refined carbohydrates can actually reduce your risk of developing cardiovascular disease. Several additives in processed foods are possible carcinogens, such as butylated hydroxyanisole and butylated hydroxytoluene, which are used to extend shelf life, reports the Center for Science in the Public Interest. Many processed foods contain trans fats, which are man-made and should be kept to less than 1 percent of daily calories.
Types of Foods
Build your meals around fresh, watery vegetables like spinach, romaine, bell peppers, asparagus and broccoli. Stick to proteins low in saturated fat like fish, poultry, egg whites and very lean beef. Fats are still allowed on an unprocessed food diet, but go for plant-based oils like olive and safflower, nuts and avocados. One-hundred percent whole-wheat bread, brown rice, oatmeal and quinoa are examples of whole grains that fit into an unprocessed food diet.
Strategy
Shop the perimeter of the grocery store to focus on fresh foods and avoid processed products. Read food labels and do not purchase foods with long lists of ingredients, especially ones you cannot pronounce. Stock your pantry with basics like dried beans, crackers made with whole wheat and unsaturated oils only, natural nut butters, agave nectar and whole wheat flour. Your refrigerator should contain mostly fresh fruits and vegetables, natural meats--not hot dogs and deli meats, low-fat cheese like Swiss and mozzarella, and milk.
Considerations
An unprocessed food diet does not mean you can never enjoy sweets or delicious meals. Use honey, agave nectar or sucanot and whole grain flours to make "clean" cookies and snacks. Flavor grilled and roasted meats with citrus or vinegar based marinades. Whole grains may be made more flavorful with the addition of mushrooms, garlic, onions and spices or herbs. Dried fruit, with no added sugar, can stand in for candy. While many meals may take some time to prepare, you can devise quick, go-to unprocessed meals. Stash frozen brown rice packets and vegetables, with no added sauces, in the freezer and add low-sodium canned beans for a complete meal. Keep a few pouches of water packed tuna on hand for quick lunches. Plain yogurt with fresh fruit equals an unprocessed, fast breakfast.
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