Principle 5: Focus on Whole, Minimally Processed Foods

In general, consumers and chefs should first focus on whole, minimally processed foods. Such foods are typically higher in micronutrient value and less likely to contain high levels of added sugars, saturated or trans fats, and sodium. (Indeed, nearly three-quarters of the sodium in the U.S. food supply is estimated to come from processed foods.) Whole, minimally processed foods are also typically slowly metabolized, preventing sharp increases in blood sugar that over time may lead to insulin resistance.

That said, some minimally processed foods— low-sodium tomato paste, wine, nut butters, frozen fruits and vegetables, mayonnaise, dark chocolate, canned low-sodium beans, 100 percent whole-grain crackers, fresh-cut vegetables, spice mixtures, yogurt, reduced sodium sauces, many kinds of canned fish and shellfish, among other things—can be incorporated into healthy meals. Processing can also be used to extend the season of local and sustainably grown produce and to make use of cosmetically imperfect foods, especially produce.