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HOW TO EAT SMARTER
If you value such things as a slim waist and long-lasting muscle, you should consider cutting down on your intake of processed foods.
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Start by getting most of your calories from foods that are clearly whole in nature, such as fresh fruits and vegetables, fish, poultry and nuts.
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Use only extra-virgin olive oil for cooking, and limit your consumption of refined sugars and foods containing "enriched flour," "partially hydrogenated vegetable oil" and "vegetable shortening."
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When you're unsure about a food's relative wholeness, advises nutritionist Mary Enig, Ph.D., "compare the list of ingredients to a recipe for the same food. They should match." For instance, in a homemade apple pie you use sugar, flour, apples, cinnamon and egg. In your average fast-food apple pie, however, you also get sorbitol, dextrose, dicalcium phosphate, hydrogenated soybean oil and 1-cysteine.

The bottom line is very simple: "We need to turn around and walk back in the direction of nature,".

"With every step we take back toward nature, we gain something in health."
FOOD COMPARISONS:
WHOLE PROCESSED
Whole-wheat bread 4g of dietary fiber per serving Enriched wheat bread 79% less fiber per serving
Fresh green beans 3 mg of sodium per half-cup Canned green beans 400 mg of sodium per half-cup
Extra-virgin olive oil Rich in healthy phytonutrients phytonutrients Safflower oil 50%-100% of removed through bleaching, refining and deodorizing
Fresh white-meat turkey 16g protein per 80 calories Turkey bacon 12g protein per 80 calories
Baked potato Zero grams of trans fats French fries 4g of trans fats
RELATED ARTICLE: One whole-food day.
The following one-day eating plan created by Shed Barke, R.D., a nutritionist at the Student Health & Wellness Center at the University of California, Los Angeles, consists almost entirely of whole foods. The three meals and three snacks total about 2,800 calories: 55 percent to 60 percent from high-quality carbohydrate, 20 percent from lean protein, and 20 percent to 25 percent from mostly unsaturated fat.
 
BREAKFAST
1.5 cups oatmeal with 2 tablespoons walnuts and 2 tablespoons raisins 4 egg whites, scrambled 12 oz. orange juice
SNACK
Banana
 
LUNCH
Turkey sandwich (2 slices whole-wheat bread, 4 oz. turkey, romaine lettuce, 1/4 avocado, tomato slices, mustard) 1 carrot 1 apple
SNACK
Peanut butter sandwich (2 slices whole-wheat bread and 2 tablespoons all-natural peanut butter) 16 oz. fat-free milk