Making it simple.

In the New York Times this week, it was reported that Nestlé was one of 17 companies that received letters of warning from the FDA about misleading food labeling. (See article here.)

It's tiring isn't it? Trying to keep up with who's doing what and which claims are true and what to eat and what not to eat. Here's the bottom line: nobody in the processed food industry is going to help you make the best decision for your eating habits.

Ultimately, a return to eating whole foods is the best direction you can take your eating plan. And when you simplify it down to whole foods, food isn't really such a mystery. The printing on a bag of potatoes reads potatoes.

So what is a whole foods eating plan look like? Eating foods that are as close to their natural state as possible, that are minimally processed or altered from their original source. That means eating an apple instead of apple juice, roasted chicken instead of breaded chicken cutlets, or a bowl of rice instead of a handful of rice crackers.

When foods are "whole", they have more of their nutrients intact, they have more fiber and they provide a broad array of phytonutrients full of beneficial compounds that are important for preventing disease, maintaining health and all-around wellness. Whole foods also contain healthy fats instead of dangerous trans-fats, and are naturally low in sodium and sugar.

To train yourself to eat more whole foods, start by shopping for the majority of your food from the perimeter of the grocery store. It is a good rule of thumb when it comes to a healthy diet to fill most of your shopping basket there with fresh fruits and vegetables, milk, eggs, fish, grass-fed, organic or free-range meats.

Eating a wide variety of whole grains in their whole form is another important step. By eating whole grains, you're getting loads of vitamins, minerals and phytonutrients, plenty of fiber, plus the extra benefits, such as a feeling of satiety to help prevent overeating, and a long, slow burn of energy which is better for blood glucose and insulin levels after eating.

We can avoid plenty of food-detective work by simply eating whole foods and moving away from processed and packaged foods. Eat whole fruits and vegetables. Eat more whole grains - try brown rice, quinoa, or wild rice – or try whole grain versions of current foods you eat, like breads or pastas. Throw some beans into that pot of chili for extra nutrition that you can't get from a meat chili alone.

Instead of a frozen, baked pasta dinner, boil a pot of water and cook some whole grain spaghettini (skinny spaghetti). Top the pasta with tomato sauce and some steamed broccoli. Serve it with a salad, with a grated carrot that you prep while the pasta cooks, real cherry tomatoes (they only need rinsing), and drizzle with a little olive oil and a squeeze of lemon with salt and pepper. It can be that simple.

Crockpot Spicy Black Beans and Rice Soup

1 1/2 cups dried black beans, soaked overnight and drained

1 small onion, diced into 1/4" cubes

1 small chipotle chile from canned chipotles in adobo sauce, minced - OR 1/2 teaspoon dried chipotle chile

2/3 cup short grain brown rice

1 bunch cilantro with stems, chopped

1 14.5 oz can organic fire-roasted tomatoes, chopped if whole, juice reserved

1 tablespoon smoked paprika

whole organic yogurt (for garnish)

grated organic cheddar cheese (for garnish)

salt and pepper to taste

In the bowl of a crockpot, combine the drained black beans, onion, garlic, chipotle chile, and rice with half of the cilantro and enough water to cover by 2 inches. Let cook on low for 6-8 hours or until you're ready to eat. Stir in the canned, chopped tomatoes, remaining cilantro, smoked paprika, ground cumin, salt to taste, and let warm through. Garnish with yogurt and cheese as desired.