Why I recommend "real food," as a nutritionist

Laura Burkett
2 days ago
3 min read

For the sake of defining "real food" for the purpose of this blog, I'll say real food is food that is relatively low in processing. For example, boxed cereal is generally high in processing and sweet potatoes are low in processing. I generally guide people that are interested in improving their diet and health to increase the amount of fresh, less-processed foods and rely less on heavily processed foods as their primary source of nutrition. Many people assume that in order to do this well, they have to abstain from processed food entirely. This can work for some people, though I most commonly see the psychological burden that the expectation of dietary perfection places on people.

For example, just yesterday for lunch I had a quick stir fry with onions, mushrooms, greens, and garlic with chicken breast along with some CrunchMaster crackers. The crackers are pretty processed, though not fried, and contains some whole grains and seeds. The bulk of my meal was made from simple, unprocessed ingredients, which is what I usually aim for.

Add in less processed food regularly

Adding in high-quality, less processed food is psychologically friendlier than trying to abstain from processed food all together and can dramatically improve the quality of your diet. Here's why generally recommend "real food" (i.e. unprocessed food) as a staple in one's diet:

Fiber content - Fresh produce like fruits and vegetables along with unprocessed grains and nuts and seeds like chia and
flax are generally richer in fiber than their processed counterparts and are more filling. Most of us intuitively understand that it is harder to binge on a large bag of baby carrots or 12 fuji apples. Fiber-rich food also keeps the microbiome healthy.
Quicker satiation and steady blood sugar - Smoked salmon with avocado on sprouted grain bread is likely to help a person feel satisfied more quickly than a bowl of cereal with milk due to the combination of dietary protein, healthy fat, and fiber-rich carbohydrates.
Natural body weight regulation - If you are eating a diet rich in dietary protein, healthy fats, and high-fiber carbohydrates, I suspect you'll be well on your way to a stable and natural body weight for your body. Many people are seduced by assumptions that the only way to lose weight or regulate weight is to try and avoid food or villainize food like carbohydrates, for example. Interestingly, healthy carbohydrates play a role in thyroid health and avoiding them all together can backfire for many women.
Natural variety of antioxidants and minerals - whole foods like animal protein, healthy fats, and plants like nuts/seeds, fruits, and vegetables contain natural combinations of antioxidants to combat free radicals, compounds for brain health and nervous system health, minerals for bone strength and healthy skin, hair, and nails, and amino acids for brain and muscle integrity.

The biggest obstacle

The biggest obstacle for many of the clients I've counseled and coached has been overwhelm, which is often self-imposed by expecting a lot of change and a lot of inspiration overnight. It's recipe for giving up or feeling defeated quite quickly. I guide clients through a stepwise process that allows them to improve the quality of their diet at a pace that feels empowering and sustainable.

With love & respect,