Whole foods are considered plant foods which come as close to their natural state as possible, such as fruits and vegetables, whole grains, legumes (beans and lentils), nuts and seeds.
Eatin predominantly whole foods can help lower your risk for heart disease, high blood pressure and diabetes while supporting healthy digestion and an immune system that’s strong and resilient.
Fruits and Vegetables
Fruits and vegetables contain essential vitamins and phytochemicals, and provide natural sources of fiber while being low in calories and fat content. Consuming an assortment of fruit and vegetable will maximize their beneficial properties in your diet.
Fruit is the seed-bearing structure found on flowering plants, while vegetables refer to edible parts from nonflowering plants such as stems, roots, bulbs, leaves and beans. Many people mistake tomatoes as vegetables but in actuality they are fruit!
It is advised that adults consume five servings of fruits and vegetables each day, be they fresh, frozen or canned produce. You can also consume raw, cooked or chilled produce raw, cooked in various forms (raw cooking can also work great), dried stewing stewed juiced or blended into smoothies!
Grains
Wheat, barley, oats, brown rice, millet, quinoa and amaranth contain fiber, B vitamins, iron and protein as well as healthy plant compounds such as lignans and sterols which have been proven to lower heart disease risk and cholesterol levels. Consuming whole grains has been found to significantly decrease both risks.
Whole grains are defined by including all three parts of a grain seed as it grows naturally – bran, germ and endosperm. When selecting whole grain products, look for those labeled as such or stamped by the Whole Grains Council stamp to select products with this nutrient profile. Aim to consume three ounces-equivalents daily of whole grains such as two slices of bread or one cup of cooked cereal (1). In line with Dietary Guidelines for Americans recommendations that half your grain intake be composed of whole grain products (1)
Nuts and Seeds
Nuts and seeds are delicious little packages of nutritious fats, protein, fiber and other essential micronutrients that provide energy-packed snack food as well as added benefits to salads, oatmeal and cereals. Plus you can buy them already made into nut butters!
Nut and seed foods can provide an abundance of plant-based omega-3 fats, zinc and vitamin E. Studies have also linked consumption of nuts and seeds with reduced risks of cardiovascular diseases, cancers, respiratory conditions, metabolic disorders and neurodegenerative conditions.
When purchasing nuts and seeds, look for ones with minimal processing or that have not been salted. Avoid processed food with long ingredient lists as these could contain increased levels of sugar, salt (sodium) and saturated fat – check labels for other added components.
Lean Meats and Poultry
Include lean meats and poultry in your diet to meet the protein needs of your body. Opt for cuts like “round” or “loin”, as well as ground meat labeled as “lean” or “extra-lean.”
Eating poultry, red and white meats and fish provides protein, zinc, selenium and vitamins B3 and B6. Epidemiological studies have demonstrated that regular poultry consumption as part of a vegetable-rich diet can lower obesity risks as well as reduce risks such as cardiovascular disease and cancer.
Avoid processed meats such as deli slices, bacon, sausage and hot dogs that contain saturated fat and sodium. Instead, opt for baking, broiling or roasting to lower calories while making sure that its internal temperature reaches 135 degrees Fahrenheit for best results.
Herbs and Spices
Herbs and spices are plant parts (rhizomes, bulbs, roots, bark, berries, flower buds fruits or seeds) used for their aromatic, pungent or flavor-enhancing properties. They may be consumed both fresh or dried.
Cooking with herbs and spices is an engaging way to add depth, variety and taste to your meals while providing essential phytochemicals with numerous health benefits, including anti-inflammatory, antioxidant and antiviral properties.
One study demonstrated that adding herbs and spices to recipes reformulated to be lower in saturated fat, sodium, and added sugars enhanced acceptance, significantly reducing overconsumption of these nutrients. Unfortunately, however, biomarkers for specific herb or spice intake remain hard to pinpoint, necessitating further research to identify and validate them.
