Whole foods are nutritionally dense and do not contain added sugar, salt or unhealthy fats like trans-fat. Furthermore, they’re free of artificial additives.
Though it may seem restrictive, a whole food diet should be seen as a long-term lifestyle decision. You are allowed to consume mildly processed foods like roasted pistachios, bagged lettuce and brown rice without added sugars or salts.
Fruits
Fruits are excellent sources of dietary fiber and potassium, both of which can help lower blood pressure. Furthermore, fruits contain numerous essential vitamins and minerals such as folate, vitamin C and antioxidants.
Botanically speaking, fruit refers to any edible structure produced from a ripened ovary of a plant and containing one or more seeds – this includes apples, grapes and blueberries. Berries typically refers to fruits with small seeds such as blackberries and tomatoes but can also refer to aggregate fruits with bigger seeds such as strawberries and raspberries.
Vegetables
Fruits and vegetables are low-cal and packed with essential vitamins and minerals as well as dietary fibre, making them an excellent way to lower heart disease, cancer and type 2 diabetes rates. By opting for whole foods instead of processed fare you could help protect yourself against heart disease, cancer and type 2 diabetes rates.
Vegetables are edible parts of certain herbaceous plants, including their roots, stems, leaves, flowers and seeds. Vegetables are most often consumed as savory dishes rather than sweet desserts and form an integral part of most diets.
As long as the ingredients list contains minimal added sugar or salt, eating some food that has been slightly processed is appropriate, such as roasted pistachios, cheese, whole grain bread and healthy peanut butter.
Grains
Grain products contain high amounts of dietary fiber to support regular bowel movements, along with B vitamins, iron, magnesium and copper – which all aid digestion. Examples include bread, pasta, oatmeal, breakfast cereals, tortillas and grits made with grains. Whole and refined grains differ by whether their kernel includes bran, germ and endosperm or has been milled down to create finer textures while simultaneously increasing shelf life; refined grains have had their bran and germ removed through milling processes, which reduce the amount of fiber, iron and B vitamins present in them compared with whole grain counterparts.
Dairy
Dairy provides essential protein, calcium and other essential nutrients, but too much may increase your risk for heart disease. When selecting dairy foods like milk or yogurt, aim for low-fat or non-fat options compared with full-fat products like ice cream and cheese which contain additional saturated fats that could increase cardiovascular disease risk.
Many whole foods contain dairy. Traditional baking relies heavily on butter and other dairy products, while all cuisines incorporate milk or yogurt as thickeners in sauces, gravies and curries.
While defining “whole food” can be subjective, most experts generally accept that foods like roasted pistachios, bagged lettuce and brown rice fall within this definition, while processed food products like fast food, candy and soda fall outside it.
Meat
Savvy shoppers flock to Whole Foods for many reasons: some love its selection of unusual condiments; others adore its cheese selection; but many meat enthusiasts swear by the grocery chain’s butcher counter.
One major reason is that each Whole Foods location employs experienced butchers and apprentices, who are willing to work closely with customers in custom cutting any item for purchase.
Every fresh meat product sold at our meat department is raised according to our 5-Step Animal Welfare Rating system – that means no cages, no crates and no crowding!
Seafood
Seafood is an excellent source of high-protein, low-fat nutrition with heart-healthy omega-3 fatty acids and many essential vitamins (A, B-complex and D), minerals (selenium, iodine and iron) and phytochemicals that make for a delicious diet. You can prepare it raw, sauteed, smoked, salted or marinated – the possibilities are limitless!
Whole Foods Market has expanded their seafood supply by opening an Atlanta distribution center that specializes in Caribbean and South American species, while their Pigeon Cove facility ensures freshness from boat to shopping cart.
Eggs
Whole Foods Market is an organic and natural foods retailer. Their policy excludes high-fructose corn syrup, hydrogenated fats and various artificial colors, flavours and sweeteners from its products.
Eggs are an incredibly nutritious source of protein, offering 6 grams per large egg. In addition, they provide essential choline, vitamin A, riboflavin and phosphorus nutrient intake – not to mention being easily prepared into varied meals that reduce boredom or low intake associated with other high-protein foods.
Purchase of free-range eggs is a way to support small family farms who raise and raise the hens that produce these eggs, while pushing standards forward. Hens raised in pasture are generally healthier, happier and produce more omega-3 fatty acids than those raised in cages.
