Read this month’s column by Nurse Coach Meg Bonner about how to honor your body by making the right food choices!
The most powerful medicine for your body might not be found in a pharmacy or supplement store, but in the vibrant, colorful selection of whole foods just down the street at your local grocery store.
The term “ultra-processed” has been included in many health discussions recently. This has proven to be a hot topic, and I hope to simplify this crucial distinction that could truly transform your well-being.
Let’s add some clarity. First of all, not all processed foods are problematic. Some foods undergo minimal processing while preserving their nutritional value—turning garlic into powder, canning vegetables, whole grain bread, or even plain Greek yogurt. These foods, while considered processed, remain recognizable to our bodies.
Ultra-processed foods, however, contain ingredients that look like they just took part in a laboratory experiment. These products contain ingredients that most people can neither pronounce nor recognize. A simple question to ask yourself when determining if a food might be ultra-processed: Could you recreate this food with ingredients from a standard grocery store? Red flags include high fructose corn syrup, artificial dyes and flavorings, texturizers, emulsifiers, and preservatives.
A quick search on this topic reveals some troubling trends and statistics:
- American diets consist of 60% ultra-processed foods daily
- Children consume the highest proportion of ultra-processed foods
- Even modest increases in ultra-processed food consumption correlate with higher rates of obesity, heart disease, and mortality
The Whole Food Difference
To make things more challenging for consumers, ultra-processed foods are typically formulated in such a way that makes it hard to have just one bite. Ultra-processed foods are loaded with added sugar, salt, and various ingredients that are designed to enhance their appeal and craveability. In contrast, whole foods contain nutrients that work synergistically—fiber regulating blood sugar, antioxidants fighting inflammation, and phytonutrients that support cellular health.
Understanding the “why” behind our food choices empowers sustainable habits: we naturally make wiser choices when we see their value. Our bodies are designed to efficiently recognize and utilize nutrients from whole foods, providing exactly what they need to function at their best. The best part? The more nutrient-dense foods we consume, the more our cells repair and renew. This process creates a positive cycle where our bodies actually begin craving these wholesome foods.
Don’t get me wrong—I firmly believe in the 80/20 rule. Make mindful choices 80% of the time so you can enjoy occasional splurges without worry or guilt. The magic of whole foods isn’t complicated—it’s simply returning to what our bodies were designed to thrive on while mindfully incorporating more throughout your day.
Cheers to honoring your body with what it truly needs!
Useful apps to use during your next grocery run:
- Bobby Approved – Food Scanner
- Yuka – Food & Cosmetic Scanner
- Read the Labels – Food Scanner
- Processed – Food Scanner App
Meg Bonner, BSN, RN – Nurse Coach
Email: megbonnerrn@gmail.com
Website: megbonnerrn.com
Follow me on Instagram: the.holistic_rn
