By Marnie Kunz,
Certified personal trainer and run coach

Eating a real food diet is one of the best ways you can improve your health and fitness. Real food - as opposed to processed foods that have a lot of nutrients removed - is not a commercial diet that you need to sign up for. Rather, a real food diet is just what it sounds like - eating more real, whole foods and avoiding processed foods as much as possible. In today’s fast-paced world, processed foods are so common that we often don’t realize we’re eating them. Learning more about what constitutes real food and the benefits of eating a real food diet - often called a whole foods diet - can help you enjoy better health. If you’d like to get started eating more real foods, I am also including tips to help you.

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What Is Real Food?

Before we delve into the benefits of a real food diet, let’s clarify what real food is exactly. Real foods include fruits, vegetables, nuts, beans, whole grains, legumes, seeds, eggs, some dairy products, meat, seafood, and poultry. Whole foods are in their natural form and are not processed or processed minimally.

The most nutritious real foods are in their pure form, such as fresh whole fruit or raw vegetables. However, minimally processed foods like frozen fruit, steamed vegetables, washed and cut fruit, or canned beans with low sodium can also be a part of your real food diet. Some real foods include brown rice, quinoa, avocado, berries, bananas, apples, oatmeal, and whole wheat pasta.

Processed Foods

Highly processed foods that are not a part of this healthy eating lifestyle, on the other hand, include fried foods, food with added sugars, processed meats such as ham, bacon, hot dogs, and cold cuts, soda, candy, white rice, foods made with white flour (such as white bread), sweetened juices and beverages, and pre-packaged sweets and desserts. Processed foods are often high in calories, trans fat, and sugar, and low in nutrients.

Consuming ultra processed foods is linked to increased rates of obesity, heart disease, certain cancers, and type 2 diabetes, according to the American Medical Association. Adding more real foods into your diet and cutting down on processed foods can help you live a healthier, longer life.

10 Benefits of a Real Food Diet

1. Reduced risk of disease

Eating a real food diet will improve your overall health and reduce your risk of chronic diseases like high blood pressure, heart disease, type 2 diabetes, and some forms of cancer. Making healthy food choices will also boost your immune system so you’re better able to fight sickness and disease.

2. Increased Energy Levels

Eating whole foods will give you a bump in energy levels and prevent sugar crashes that often come with eating processed foods that are high in artificial sweeteners and refined sugar. According to Harvard Health, eating real foods, especially whole grains and healthy fats (unsaturated fats), can give you sustained energy throughout the day. In contrast, processed foods such as refined grains like white rice or high-sugar foods, will give you a short period of energy, and then your energy will crash.

Benefit 3: Better Mood and Brain Health

Eating a nutritious diet that is full of real foods and has minimally processed foods improves your brain health and mood. According to Harvard Medical School, diets that are high in processed foods such as refined sugars damage your brain and can worsen symptoms of depression and other mood disorders.

Benefit 4: Healthy Weight Management

A real food diet can help you maintain a healthy weight. If you want to lose weight, real foods can help as well since they pack more nutrients per calorie than processed foods, helping you to feel more full. By eating a balanced diet with whole grains for carbohydrates, lean protein foods that are minimally processed, and plenty of fruits and vegetables, you will be able to maintain a healthy weight.

Improved Digestion

If you’ve ever eaten processed snack foods and had digestion problems, you are not alone - overly processed foods are generally low in fiber and nutrients and they can cause stomach aches, constipation, and other digestive problems. Whole foods, on the other hand, such as fiber-rich fruits, vegetables, and whole grains, promote good gut health, keeping your digestive system healthy.

Better Skin Health

Eating real foods improves your skin’s health. Since whole foods have a variety of vitamins and minerals, including vitamin C and omega-3 fatty acids, they boost your skin’s ability to repair itself and reduce inflammation. Omega-3 fatty acids help increase your skin’s elasticity and boost collagen production.

Stronger Bones and Teeth

Following a balanced real food diet gives your body essential nutrients for good bone and teeth health, including calcium, protein, and vitamin D. Vitamin D-rich foods include fatty fish such as salmon, mushrooms, and beef liver. Vitamin D, calcium, and protein help you build stronger bones and also reduce your risk of getting osteoporosis and bone injuries like stress fractures.

Note that vitamin D is not found in many foods, but it is also absorbed by the body from sunlight. If you live in an area where you do not get much sunlight, or if you don’t get enough vitamin D in your diet, talk to your doctor to see if you should take a vitamin D supplement.

Reduced Inflammation

Consuming real foods that are minimally processed and low in sugar can reduce inflammation in your body. Foods such as fruits, vegetables, nuts, whole grains, seeds, legumes, fatty fish, and olive oil are especially helpful to cut down on inflammation. Foods which can cause more inflammation in your body include red meat, processed meats, deep fried foods, processed desserts and snacks, and processed foods that are high in sugar such as soda, sports drinks, and candy.

Improved Sleep Quality

Whole foods with complex carbohydrates can help you sleep better, such as whole-wheat toast or a bowl of oatmeal, according to Johns Hopkins Medicine. Foods to avoid before bed include spicy foods, alcohol, and caffeine, which can all disrupt your sleep.

Environmental Sustainability

If you are environmentally conscious, eating whole foods from local sources can have a positive impact on the environment because it reduces transportation distances to transport food. This, in turn, lowers greenhouse gas emissions while supporting local farms. Shopping at your local farmers’ market is a great way to eat healthier while supporting the environment and local businesses.

Tips to Get Started on a Real Food Diet

With so many benefits of consuming a real food diet, you’re probably ready to get started. Try these tips to embark on a healthier eating lifestyle:

1. Start gradually.

People I train often want to jump into making drastic lifestyle changes but the best way to make lasting changes is to make incremental changes. If you have a weakness for potato chips, for instance, start by finding a healthier alternative snack that is made with real foods and minimally processed. Small changes will be more sustainable in the long run.

2. Focus on whole foods.

Shop for whole foods such as fresh fruits and vegetables, lean protein foods that are minimally processed (such as lentils, lean meats, and nuts), whole grains (oatmeal, brown rice, and quinoa), and healthy fats such as fatty fish like salmon and nuts and seeds. Also, choose healthy snacks like almonds, frozen fruit for smoothies, and plain yogurt with no added sugar.

3. Season your foods with natural options.

Try using herbs, spices, and natural sweeteners like honey and maple syrup. Just because you’re eating healthy doesn’t mean it has to be bland! Experiment with seasonings and find some tasty options that work for you.

3. Cut back on processed foods.

Gradually cut ultra-processed foods like donuts and French fries from your diet. As you take out processed foods, replace them with healthy alternatives that you enjoy so you don’t feel deprived. Some healthy snack options include fresh vegetables dipped in hummus, fresh fruits such as an apple, banana, pear, or orange, air-popped popcorn, nut butter on whole wheat bread with bananas and honey, and homemade guacamole with fresh vegetable sticks.

4. Cook more often.

Eating out is a quick way to get bombarded with processed foods and ones high in added fats and sugars. Try cooking at home more and you’ll enjoy better health.

5. Plan and prep.

Plan your meals and prepare food on days when you have time. You may cook on Sunday for the week ahead and then be able to enjoy healthy real foods even on busy days. Prepare healthy snacks so you have them on hand at your desk and during your commutes so you’ll be less likely to opt for fast foods on the go.

6. Read food labels.

Look at food labels and watch for added sugars, high saturated fats, and common processed ingredients. Food labels with health claims on the packaging can be very misleading so look at the ingredients. The ingredients are listed with the highest amounts listed first. If the first three ingredients include refined grains, a type of sugar, or hydrogenated oils, the product is too processed and unhealthy.

7. Hydrate well.

Drinking enough water will help your digestive system and body function well. Hydration is also crucial for working out, so bring a water bottle with you wherever you go so you can stay hydrated.

8. Seek support.

If you need help with a healthy eating plan or identifying real foods, talk to a registered dietitian. You can also get support from your family, friends, and co-workers and some may even join you in the healthy eating journey.

9. Be patient and persistent.

Just like with working out, eating healthy is a process and you’ll experience ups and downs along the way. Be kind to yourself and celebrate your progress, and don’t beat yourself up if you eat something unhealthy. Just get back to your regular healthy habits at your next meal.

10. Shop local.

Buy food at local farmers markets and you’ll have plenty of healthy options for real food. Shopping local will help you to eat healthier, less processed foods while also supporting local farms.

Eat More Real Foods

Eating a real food diet can make a big difference in your health and quality of life. From having more energy to maintaining a healthy weight, your healthy eating habits will pay off. Choosing to eat whole foods and minimize your processed foods can help reduce your risk of diseases. And a real food diet does not need to be expensive or require a membership. All you need to get started is the willingness to try and make some changes in your food-buying habits.

If you’d like a training plan to go along with your healthy eating program, visit the Runstreet Training Center and I’ll be happy to help you. Happy - and healthy - eating to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Benefits of a Real Food Diet + Tips to Get Started