Wholesome Foods

“And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.”

—Doctrine and Covenants 89:10–11

We have been blessed with a wide variety of foods to enjoy. Sometimes it can be difficult to know which ones are healthy for us and which we should eat sparingly. It can be helpful to have some basic information to guide your choices.

In general, whole foods are more nutritious than processed foods.

For example, a whole fresh apple contains vitamins, minerals, and fiber, which are essential to good health. When it is processed into applesauce, it loses many of the essential vitamins and some of the fiber found in the skin of the apple. When it is further processed into apple juice, it loses even more of its original nutrients and fiber. And not only does processing remove key nutrients our bodies need, but it also often adds sugars, salts, and fat.

“In general, the more food we eat in its natural state and the less it is refined without additives, the healthier it will be for us.”

—Ezra Taft Benson, “Do not Despair,” Ensign, Nov. 1974, 66

All foods can have a place in a healthy diet; however, a fresh apple is more “nutrient-dense” than applesauce or juice. It will provide you with far more nutrients for the same or fewer calories. When we consistently choose nutrient-dense foods, we are better able to meet our nutritional needs without taking in excess calories.

One way to incorporate more wholesome foods in your diet is the “dial mentality.” This is the idea of slowly increasing the quality of your meals rather than making drastic changes all at once. For each meal or snack, ask yourself, “What could I add or change to make this a little more nutritious?” Small changes can add up over time to greatly increase the nutrition of your meals.

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A simple guideline is that foods with minimal ingredients and few or no additives are generally more nutrient dense and healthier for you. Try purchasing more wholesome, nutrient-dense foods the next time you go shopping.

Keep in mind that eating healthy doesn’t need to be all or nothing—there is room in a healthy diet for occasional treats and indulgences. A good rule of thumb is 80/20: aim for about 80 percent of your meals and snacks to be wholesome and nutrient dense. You can enjoy treats or convenience meals for the remaining 20 percent. This allows a flexible mindset regarding nutrition while ensuring adequate intake of wholesome foods.

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Work to improve your cooking skills so you can prepare more dishes from wholesome foods. Ask some locals if they would be willing to teach you how to prepare some simple snacks or meals using the local fresh ingredients of your area.