The foods we consume, can heal or hurt our bodies, it’s as simple as that. Whole foods are what we want in our bodies the majority of the time. These are the foods that provide nourishment, not just empty calories. Many people ask me what the difference between whole and processed foods is. To put it simply, think natural vs unnatural. Apples, oranges, spinach and bananas for example are whole foods. They don’t need an ingredient list and are clearly identifiable. If you were to take the apple, orange, spinach and banana and throw them into a blender to make a smoothie, it would be considered slightly processed, yet still healthy. However, when the fiber and water has been removed, and other fillers such as sugars and preservatives are added, they are considered processed and unhealthy. An olive for example is a whole food and olive OIL is processed. Yes olive oil is not a health food! 1 tablespoon olive oil has 120 calories and 14 grams of fat. If you consume 2 whole olives, it will only cost you 15 cal and 2 g of fat. For this reason, whole foods go a longer way, keep you more satiated, and provide a variety of nutrients. Similarly, a baked potato is clean, whole and satiating with no fat. In contrast, potato chips are high and fat, lack fiber, and keep you wanting more, and more. Here’s a breakdown and comparison:

Whole foods- 

-Natural composition is retained

-No additives

-Shorter shelf life


-Generally lower in calories

-Contain amino acids, vitamins, minerals, glucose, phytochemicals, antioxidants, fiber in whole food form

-Not addicting

Examples: fruits, vegetables, nuts, whole grains, legumes

Processed foods-

-Natural composition is altered or extracted.

-Usually packaged, long ingredient lists, long shelf life

-Calorie rich, nutrient poor. Empty calories leave you starving at the cellular level

-Lack fiber

-Lack water

-Lack color

-Have added sugar, fat and salt

-Generally higher in calories

-Promote weight gain, which leads to obesity, heart disease, Diabetes, and more.


Examples: cookies, pastries, cheese, meats, sweeteners, chips, pizza

The good news is, you can still enjoy foods like pizza, cookies and ice creams if you use whole food ingredients!  Your taste buds will be satisfied, and your body will thank you! You feel the difference immediately after a meal that is made with real ingredients. But please, skip the oil. All oils are inflammatory. Check out and for some great healthy recipes.