In a world of convenience, processed foods dominate our grocery store shelves and dinner tables. With their long shelf lives, appealing packaging, and addictive flavors, it’s easy to see why they’re popular. But while they may be easy, they’re far from healthy. Nutritionists, doctors, and health-conscious individuals continue to promote a simple, powerful mantra: “If you can kill it, pick it, or grow it, then eat it.” This phrase gets to the heart of what a truly nourishing diet looks like—fresh, whole, and minimally altered by human hands.
The Fresh Food Advantage
Fresh foods—fruits, vegetables, whole grains, eggs, fish, and meats—are rich in nutrients. They provide your body with essential vitamins, minerals, antioxidants, and fiber that help prevent chronic diseases like heart disease, diabetes, and certain cancers. These are the foods that come directly from nature and are minimally altered.
For example, a fresh apple picked from a tree contains natural sugars, fiber, and nutrients. In contrast, an apple-flavored fruit snack or juice drink may contain added sugars, artificial colors, and preservatives—but little of the actual fruit itself.
What’s Wrong with Processed Foods?
Processed foods are altered from their natural state for convenience, shelf life, or taste. This category includes things like boxed dinners, sugary cereals, frozen meals, and fast food. These products are often high in sodium, refined sugars, unhealthy fats, and chemical additives. Over time, a diet heavy in processed foods can lead to weight gain, poor digestion, inflammation, and increased risk of chronic illness.
Not only do processed foods lack many of the nutrients found in fresh foods, but they also introduce harmful substances your body doesn’t need.
“Kill It, Pick It, Grow It”: A Simple Rule for Better Eating
This saying encapsulates a back-to-basics approach to eating. If you can:
- Kill it – meaning you can source it from a natural animal (e.g., fish, poultry, grass-fed beef),
- Pick it – as in fruits, vegetables, nuts, and seeds from trees or plants,
- Grow it – such as herbs, beans, whole grains, and garden vegetables… then it’s likely a wholesome food that your body will recognize and use efficiently.
More Energy, Less Inflammation
People who shift from processed to fresh foods often report increased energy, improved digestion, clearer skin, and better mental focus. That’s because whole foods support your body’s natural processes. Processed foods, on the other hand, often overload the liver, spike blood sugar, and promote inflammation.
It’s Not About Perfection—It’s About Progress
No one eats perfectly all the time. But by following the “kill it, pick it, or grow it” rule, you create a reliable filter for your food choices. It encourages mindful eating, reduces exposure to harmful additives, and supports sustainable agriculture and local food systems.
In an age where food is increasingly engineered and manipulated, returning to the basics can be revolutionary for your health. Fresh foods nourish, heal, and energize. Processed foods, while convenient, often do the opposite. So next time you’re deciding what to put on your plate, remember: If you can kill it, pick it, or grow it—then eat it.
Your body will thank you.
