Idealistically, whole foods should make up the bulk of your diet; however, it’s important not to overdo it and exclude healthy processed foods altogether; that could lead to obsessive and guilt-driven behaviors.
Processed food refers to any product that has been altered from its natural state for purposes such as preservation, flavor enhancement or convenience. Whole foods include fresh fruits and vegetables as well as whole grains like brown rice and oats; legumes like beans and lentils as well as canned goods.
They are close to their natural state
An emphasis on whole foods diet is an effective way to promote overall wellness. Whole food sources contain fiber, vitamins, minerals and phytochemicals which act as natural defense mechanisms against disease. Furthermore, whole food sources contain less fat, salt and sugar than processed foods making them easier for digestion.
Whole foods are minimally processed, including fruits and vegetables; grains such as brown rice, quinoa, and rolled oats; legumes; nuts; seeds and unsweetened plant-based milks. Although meat, fish, and eggs may also fall within this definition of whole food products it should only constitute a small proportion of total calories consumed each day.
Processed foods often contain unhealthy ingredients such as trans fats, sodium and sugar that can contribute to heart disease and chronic illnesses like Type 2 diabetes. Switching your diet over to whole foods could significantly lower your risk for these diseases by decreasing intake of processed food products.
They are minimally processed
A whole foods diet typically consists of fruits, vegetables, nuts, seeds, brown rice and beans that have undergone minimal processing and are rich in vitamins, minerals and fiber; in comparison with processed foods they also contain fewer fats, salt and sugars; they’ve even been linked with reduced rates of heart disease, cancer and diabetes.
Though following an entirely whole foods diet may be unrealistic for most of us, you can start by cutting back on processed food consumption and increasing intake of fresh produce to increase vitamins and minerals from fresh food sources which will benefit your immunity.
Foods that have been processed undergo changes that make them shelf-stable and easy to prepare, such as adding sugar, salt, unhealthy fats or artificial flavors. Common examples of processed food include jarred pasta sauce, potato chips and salad dressing – with Target offering similar ranges while Whole Foods providing more minimally processed options. Researchers discovered that Target offered more ultra-processed options while Whole Foods provided more minimally processed items.
They are plant-based
A whole foods diet is an eating style that emphasizes plant-based foods such as fruits, vegetables, whole grains and rice, beans and nuts. Furthermore, this eating style reduces fatty and sugary food consumption while decreasing salt and sodium consumption.
As there is no universally agreed-upon definition of what constitutes “whole foods,” opinions can differ on exactly which items should be included in it. A general consensus, though, holds that whole foods do not include processed or artificial additive-filled items like pre-washed produce, salad dressing and canned goods as being part of this category.
As a general guideline, when purchasing packaged foods it’s wise to check their ingredients list carefully and avoid products with long lists of unknown or unfamiliar ingredients – for example if purchasing frozen corn make sure it reads “corn.” Additionally, avoid processed products like canned peaches in sugary syrup that do not fall under this definition of whole foods.
They are delicious
Whole foods are foods which remain close to their natural state with minimal processing such as washing or chopping. As such, they contain more nutrition and fiber than processed food alternatives – not to mention they’re delicious!
Whole food stores differ from traditional supermarkets by emphasizing organic, non-GMO and local products as well as prioritizing sustainability practices and employee health. Although their prices may be higher than conventional supermarkets, most dietitians believe the increased health benefits can justify any additional expenditure.
A healthy diet includes a variety of whole foods such as fruits, vegetables, and lean meats that are low in sodium, sugar, fat and high in fiber and vitamins; they can reduce your risk of chronic diseases and promote weight loss while being prepared correctly; however, making your own meals using whole foods may take more time compared to buying pre-packed packaged food from grocery stores, but can still taste delicious!
