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Posted On 2021-09-07





That slice of pizza or rich cream cake may look tempting and tasty,  but in the long run, regularly eating highly processed foods is terrible for both your health and your waistline line.  The occasional treat from McDonalds or KFC may be acceptable but if you want a diet that facilitates weight loss or maintenance and one that supports your workout routine, head for whole foods. A whole foods diet means clean and natural eating and, in the words of a registered dietitian, Shelley Wildenberg:


“When I think about whole foods, I’m thinking about foods mostly unchanged. In other words, they come as nature gave them to us.”


Let’s now dig a bit deeper into the ins and outs of cleaning eating and a whole foods diet.




The premise of a whole foods diet is that if something doesn’t look natural don’t eat it. Whole foods are close to their state in nature and do not contain manufactured additives such as added sugars, starches or flavourings. Put simply, whole foods are not produced in a factory and as such can be considered the opposite of processed foods. Michael Pollan, an accomplished American author on the socio-cultural impacts of foods and diets, playfully says:


“Don’t eat anything your great-grandmother wouldn’t recognize as food.”




Cleaning eating and a whole foods diet were not created by some nutrition guru or sage. Eating clean means following a healthy and balanced diet that is underpinned by all that is natural. Also remember that a whole foods diet is not temporary, it is a way of life. That doesn’t mean that your food choices are limited. It does mean knowing what to choose. So, instead of chicken nuggets, opt for grilled chicken breast. Eat potatoes in their natural state instead of fries. Chrissy Carroll, a fitness and nutrition expert at the University of Massachusetts, says:


"While there’s no official criteria for a whole foods diet, most would agree it consists of minimally processed foods as close to their natural state as possible. Experts agree this is a smart way to eat, as it encourages nutritious options from all the food groups."


And here is a summary of your choices for eating smart:


  • fresh fruit and vegetables such as broccoli, carrots, oranges and berries
  • nuts, seeds and beans
  • milk and naturally manufactured dairy products such as cottage cheese and Greek yoghurt
  • meat, poultry and seafood raised without antibiotics or hormones
  • eggs
  • healthy fats like avocados and olive oil




Remember that a whole foods diet should be intrinsic to your overall lifestyle – it is not a quick fix. So if you really have to binge on the Big Mac, so be it, but it’s not and never will be part of the plan. That said, these are things to steer clear of when you decide to eat smart:


  • fast food
  • sweets and candies
  • processed meats such as hot dogs
  • fries and chips
  • carbonated soft drinks like Coke
  • packaged foods and snacks
  • anything with artificial sweeteners or flavouring


There are more culprits but you surely get the idea of how to eat clean.




The benefits of adhering to a whole foods diet probably speak for themselves. Whole foods have been designed by nature and constitute an unprecedented foundation for optimal health and fitness. By eating clean, you will automatically consume


  • all the vitamins and minerals that your body needs to function as it should
  • dietary fibre to optimize your digestion
  • a good supply of protein for your workouts and muscle building
  • antioxidants that boost your immune system and fight disease


In short, clean eating is safe and nutritious, sustainable in the long term, works for almost everybody, and can help you lose weight. Who could ask for anything more?




The notion of microwaveable, ready meals may conjure up thoughts of factory-made, highly processed foods. Munch Measured Meals, as a case in point, is just the opposite. Every meal is made from whole foods, with no additives, no preservatives, and no added sugar or fat. Also, at Munch, all ingredients are sourced daily from local farmers so everything that arrives in our HACCP certified kitchen looks like it does in the field. So if you want the best whole foods diet that money can buy, head over to Munch. Choose from our Signature, Muscle Meal, Lean Gains, and Super Shred ranges that are carefully created for whatever your dietary, weight-loss and workout goals are. With Munch, you get affordable fine dining, knowing that you are always eating clean. A final word from our Premium Chef, Mike Krige:


“If it doesn’t look like it does in its natural state then don’t eat it.”


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