Understanding the Real Food Diet and What Dietitians Recommend

Understanding the Real Food Diet and What Dietitians Say About It

Eating a balanced, nutritious diet is important for maintaining good health. In recent years, the "real food" diet has grown in popularity as more people aim to eat less processed foods and more whole, nutrient-dense foods.

But what exactly is the real food diet? And what do dietitians and nutrition experts have to say about it?

Defining the Real Food Diet

The concept of "real food" focuses on eating whole or minimally processed plant and animal foods. This means choosing foods that come from nature rather than being overly engineered or containing lots of additives.

Some examples of real food include:

• Fruits and vegetables
• Whole grains like brown rice, quinoa, and oats
• Legumes and beans
• Nuts and seeds
• Eggs
• Meat, poultry, and fish
• Dairy products like milk, plain yogurt, and cheese
• Healthy oils like olive oil and avocado oil

On the flip side, the real food diet limits or avoids processed foods like:

• Packaged snacks like chips, cookies, and candy
• Fast food and fried foods
• Pre-made frozen meals
• White bread, bagels, and pastries
• Foods with hydrogenated oils, high fructose corn syrup, and artificial flavors/colors

Potential Benefits of a Real Food Diet

Emphasizing real, whole foods in your diet offers many benefits supported by research, including:

• Increased intake of fiber, vitamins, minerals, and antioxidants
• Reduced risk of chronic diseases like heart disease, diabetes, and cancer
• Better gut health and digestion
• Higher energy levels and less fatigue
• Healthy weight management

By avoiding heavily processed items, you decrease consumption of unwanted additives like sugar, sodium, and trans fats as well.

Reviewing What Dietitians Say About Real Food Diets

Most registered dietitians and nutritionists praise the real food diet for its focus on natural, nutritionally-balanced whole foods.

"A real food lifestyle really just refers to eating whole or minimally processed foods - primarily plants, but also meat, eggs, fish, dairy etc. This is essentially what most dietitians would recommend for supporting optimal health," explains Amanda Lane, RD.

Real food diets are associated with lower rates of chronic disease and longer lifespan. Fruits, vegetables, nuts and whole grains in particular are linked with reduced risk of diabetes, cancer, and cardiovascular problems.

Benefits of Plant-Based Real Food Diets

"Research shows patterns like the Mediterranean diet and other plant-forward ways of eating similar to real food diet principles can lower risk of common diseases," says Melissa Morris, a dietician working in preventive cardiology.

"Since these diets are higher in compounds like antioxidants and polyphenols along with fiber, they offer protective effects on health."

Focusing on Nutrient Density

The focus on whole, minimally processed real foods also means an emphasis on nutrient density.

"Prioritizing fruits, vegetables, lean proteins, whole grains, legumes, nuts and healthy fats supplies the vitamins, minerals, fiber and healthy carbs and fats we need for energy, cell function and numerous processes in the body," remarks Leanne Hodgin, RD.

Downsides of the Real Food Diet

While nutritious, real food diets do have some limitations according to experts:

• Higher cost - Whole foods are often more expensive than buying processed items.
• More prep time -Cooking real foods typically requires more hands-on work than pre-packaged meals.
• Risk of low carb avoidance - Excessively avoiding carbs can lead to nutritional gaps, fatigue, cravings etc.
• Limiting for those with allergies or intolerances - Those with conditions like celiac disease face greater challenges.

Achieving a Balanced Real Food Diet

When transitioning to more of a whole food diet, keeping things in balance and moderation is key according to experts.

Incorporating All Food Groups

"Be sure to still get a variety of veggies, fruits, whole grains, proteins, dairy products etc. to meet needs for nutrients like calcium and Vitamin D," suggests Natalie Brown, RD & nutrition therapist.

Allowing Flexibility for Special Occasions

"While whole foods should make up most of the diet, still allow room for enjoyment of treats and processed foods occasionally without guilt," says Courtney Clarkson, Registered Holistic Nutritionist.

Avoiding Extreme Restriction

"Cutting out entire food groups long-term like grains or dairy can increase risk of deficiencies so moderation is key," remarks Alyssa Pike, nutritional expert.

Sample Balanced Real Food Diet Meal Plan

What might a nutritionally balanced real food diet look like on a daily basis? Here is a sample meal plan:

Breakfast

• Vegetable omelet made with spinach and tomato
• Sliced avocado
• Berries
• Plain Greek yogurt

Lunch

• Quinoa tabouli salad stuffed in whole grain pita
• Chickpea and cucumber salad
• Sliced apple

Dinner

• Roasted salmon over greens with vinaigrette
• Wild rice pilaf
• Asparagus
• Dark chocolate sorbet

Tips for Success with the Real Food Lifestyle

Ready to bring more whole foods into your daily routine? Here are some dietitian-recommended tips that can pave the way for success:

Meal Prep Strategically

"Take time on the weekends to batch cook real food meals and snacks that will be handy all week," suggests Natalie Wentworth, nutrition counselor.

Hydrate with Water

"Drinking adequate fluids from water and herbal teas helps energize the real food lifestyle," says Leah Stone, holistic diet coach.

Try New Fruits and Vegetables

"Vary your produce choices to enjoy a rainbow of nutrients and keep things interesting," recommends Terri Schmidt, functional nutrition practitioner.

Watch Out for Added Sugars

"Just because something seems healthy, the label may reveal unwanted additives so read closely," remarks Ellie Gersten, preventive cardiology dietitian.

When in doubt whether a food choice aligns with real food principles, ask yourself: Did this food grow directly out of the ground? Was it raised on a farm? Does it resemble its original source? If so, it likely fits into a wholesome real food lifestyle.

The Bottom Line

Emphasizing mostly whole, minimally processed real foods in your diet provides tremendous benefits backed by research while limitingnegatives linked to eating heavily processed convenience items.

Registered dietitians affirm balanced real food patterns focusing on fruits, vegetables, nuts, seeds, whole grains, legumes, lean proteins and healthy fats to supply the nutrientswe need for good health.

While restrictive fad diets should be avoided, bringing more nourishing real food into your lifestyle serves health, energy and wellbeing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.