1. Benefits of Whole Food Consumption: Vitamins and Minerals By, Theresa Witham HW499: Health and Wellness

2. What is a Whole Food? Whole Foods Explained The primary advantages to choosing whole foods are nutritional. Processing foods can deplete many essential nutritional benefits that you would normally receive from consuming the food as a whole. Humanity around the globe has historically processed food because of the numerous benefits despite the nutritional disadvantages. The most significant advantage to processing food is for storage purposes. Traditionally, smoking, drying and curing meat have been techniques used to preserve large animals or fish caught in the right season.  Examples of Whole Foods A whole food is a food that nothing has been added and nothing has been taken away from and a processed food is anything other than a whole food. A processed food includes any food that has been chemically altered by the use of preservatives, texturizers and other additives. A processed food includes any food that has been chemically altered by the use of preservatives, texturizers and other additives. Food processing includes the refining processes that can deplete nutrients from the original whole food products. (Hunter, 2006) Examples of whole foods are beets, blackberries, strawberries and corn on the cob, bananas, apples, potatoes, tomatoes and cucumbers.

3.  Whole food consumption will provide the individual with essential vitamins and minerals; there are significant nutritional benefits to whole food consumption. (Hunter, 2006)  Whole foods, specifically vegetables are an excellent source of various nutrients.  Consumption on whole fruits and vegetables has been shown to prevent conditions including:  Heart disease and stroke  Control blood pressure  Prevent some types of cancer  Avoid specific and painful intestinal conditions  Guard against conditions that can cause vision failure  Phytochemicals are a large group of plant-derived compounds hypothesized to be responsible for much of the disease protection conferred from diets high in fruits, vegetables, beans, cereals, and plant- based beverages. (Heneman, 2008) Health Benefits of Whole Foods

4. Vitamins and Minerals in Whole Foods  Research has found that the carotenoids in the darks green vegetables can stop the growth of certain types of breast, skin, lung and stomach cancer. Some evidence suggests that folate decreases the risk of pancreatic cancer and dietary fiber reduces the risk of colorectal cancer.  Whole food consumption in general provides many nutritional advantages. When an individual consumes a food in its natural state none of the nutrients are lost in the act of processing. Vitamins and Minerals

5. Getting Motivated and Staying Motivated  Motivational techniques that can be used to help individuals looking to set nutritional goals. Increased consumption of whole foods can be a significant change in some peoples’ lives, attainable goal setting will help ensure success.  When goals are real and attainable the individual can see nutritional progress. The theory is they will want to continue meeting goals because they can see themselves as successful.  Additional techniques include an evidence based practice in nutrition therapy. Evidence based practice or EBP, is a preplanned system based on diagnosis, condition or procedure.  Outcomes measurements in EBP could be a motivational technique for the individual and the therapist by utilizing the tracking of nutritional goals and outcomes. (King, 2007) Motivational Techniques

6. Literary Resources:  Hunter, B. (2006), A Whole Foods Primer: A Comprehensive Instructive, and Enlightening Guide to the World of Whole foods, Basic Health Publications, Inc. Laguna Beach, CA. Web Resources:  Vegetables. (2014) Retrieved from; http://www.choosemyplate.gov/food-groups/vegetables- why.html http://www.choosemyplate.gov/food-groups/vegetables- why.html  The National Organic Program: http://www.ams.usda.gov/AMSv1.0/nop http://www.ams.usda.gov/AMSv1.0/nop  The National Heart, Lung and Blood Institute, through the Department of Health and Human Services: http://www.nhlbi.nih.gov/health/educational/wecan/tools- resources/nutrition.htm http://www.nhlbi.nih.gov/health/educational/wecan/tools- resources/nutrition.htm Educational Resources

7. Professional Recommendations Organic Produce The advantages to buying organic produces vegetables are the regulations that are in place to restrict the use of pesticides are artificial fertilizers that leave residues on the vegetables for the unsuspecting consumer. The organic produce is also guaranteed to be naturally produced, this means that it has not been genetically modified. More research is needed to determine the nutritional and health consequences of genetic modification, with organic produce the consumer knows what they are getting either way. The down side is that produce is typically more expensive then conventionally grown produce. This can make the conventionally grown produce more affordable for many households who are on a monthly food budget. Increased Whole Food Intake No matter the ability to purchase organic or conventionally grown foods, whole foods are always a healthier option. The increased health benefits of whole food consumption out weighs the need to purchase solely organic produce if the consumer is not able to do so. From personal experience, I know that purchasing and preparing whole foods bring a sense of wholeness and connectedness to the food you are eating. I feel better about what I eat when I know what is in it.

8. Take Precautions USDA Organic  Be aware of organically grown produce. The only true organic products currently sold in the United States are labeled by the United States Department of Agriculture with the USDA logo.  According to the National Organic Program organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods. These methods integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.  Specifically, synthetic fertilizers, sewage sludge, irradiation, and genetic engineering are not permitted use in organic production. (Organic Standards, 2014) Medical Clearance  Discuss your decision to add vitamins and supplements to your diet with your primary care physician to avoid any medical complications.  Medical clearance can be obtained through your primary care physician or a nutritional therapist who is aware of your current medical conditions.  A medical assessment is always advised when making any significant nutritional modifications.

9. Hunter, B. (2006), A Whole Foods Primer: A Comprehensive Instructive, and Enlightening Guide to the World of Whole foods, Basic Health Publications, Inc. Laguna Beach, CA. Bijelic, S. (2011) Physiochemical Fruit Characteristics of Cornelian Cherry Genotypes from Serbia. Hort Science. Retrieved from; http://hortsci.ashspublications.org/content/46/6/849.full.pdf+html http://hortsci.ashspublications.org/content/46/6/849.full.pdf+html Organic Standards: National Organic Program. Retrieved from http://www.ams.usda.gov/AMSv1.0/nop. http://www.ams.usda.gov/AMSv1.0/nop Heneman, K. (2008), Facts about Phytochemicals; Nutrition and Health Info-Sheet. University of California. Retrieved from; http://nutrition.ucdavis.edu/content/infosheets/fact-pro- phytochemical.pdf http://nutrition.ucdavis.edu/content/infosheets/fact-pro- phytochemical.pdf References