Keep it simple buy fresh nourishing wholefoods

Food marketing is all about producing a product that is marketable, rarely about nourishment.

My years working in food industry marketing and development, (prior to being a nutritionist) made me extremely aware of what processes foods undergo before reaching the supermarket.

One of the reasons I became a wholefood nutritionist is to encourage people to buy fresh and keep it simple. It is also why I spend time in consultations inspiring my clients to appreciate how delicious, tasty and  nourishing wholefood are. I also mentor on how to read labels of processed foods, to look past the tantalising combination of fats, carbs and sugars.

Naturally nourishing fresh wholefoods provide the energy you need to feel stronger and healthier, than you could possibly feel eating industrially processed foods.
The longer the raw ingredients are kept and more the complex the manufacturing process is, the more thoroughly the important nutritional elements of the food are lost.

Not all processed foods are bad, and there are really passionate and conscientious producers too, you just need to do your research.

Easy wholefood swaps

My tips for swapping to less processed foods are:

1. Use good quality butter over margarine. Butter is always going to be better and healthier than margarine.

2. Choose locally grown extra virgin olive oil, over the processed refined vegetable oils.

3. Meat raised in natural conditions, is much healthier than meat from an industrial farm or that has undergone any processing methods. In days before reliable refrigeration it was necessary to preserve our meats, now we can buy fresh or freeze.

4. Fructose consumed in fruit is health giving. But not when it is extracted as juice and pulp and then added back, this is more difficult for us to digest effectively.

5. Buy fresh vegetables regularly. Don’t buy them in bulk and let them rot in your fridge. You might as well buy frozen than limply broccoli and spinach.

6. Buy lemons, vinegar, olive oil and salt to make a salad dressing. The bottled versions, with added preservatives and artificial flavourings dont taste as good!

7. Combine your traditional side serve of rice with a combination of brown and white rice, or better still add cauliflower rice. I love cauliflower rice, so do most children (after a few serves). Cauliflower is rich in fibre, Vitamin C and potassium

8. Used smashed avocado and natural yoghurt rather than mayonnaise out of a jar. Or if you are feeling adventurous make your own mayonnaise. Simply add an egg to the bowl of your food processor and process for about 20 seconds, add mustard, vinegar, and salt. Process for another 20 seconds, then slowly add the best quality olive oil, in a slow stream. Adding the oil slowly is really important. If you add it all in at once, it will not thicken!

Your choice processed or fresh wholefoods

It is bewildering that 61% of foods stocked in supermarkets were found to be ‘ultra-processed’. 18% ‘moderately processed’ and 21% ‘less processed’. Almost all (98%) of convenience foods, including ready-to-eat meals, prepared sauces or dressings, canned or processed meals, frozen meals and desserts fell into ultra -processed category.

Only 47% of foods stocked in Australian supermarket are considered core foods. These include fruit and vegetables, legumes, nuts and seeds, cereal grains, lean meats, fish and dairy products. The Australian Dietary Guidelines say core foods should make up the majority of our diet. Personally I recommend more like 70%. In my Nutrition mentor programs I can show you how this is very doable.

Consumers you are being conned

It is not ‘difficult’ or ‘too time consuming’ to take a few wholefood ingredients to put a family meal together. It may take finding a little inspiration, a little time to plan our meals and a dash of enthusiasm that our health deserves.

I am not saying convenience doesn’t have a place, but I am saying developing skills to prepare the food we eat doesn’t need to be difficult or time consuming.


If you need support or inspiration to make the shift towards healthy eating habits give me a call on 0417820292 or book on line

Robyn Millar

Nutritionist    MBA BHSc(NutMed)