A whole foods diet offers many advantages, from strengthening immunity to decreasing chronic disease risks. Such a diet involves replacing processed food (e.g. instant mashed potatoes and boxed fish sticks) with nutritionally-dense whole food options such as vegetables.
Adherence to a whole foods diet too strictly can lead to feelings of guilt and obsession when eating non-whole foods; maintaining perspective is key for making this healthy lifestyle decision a success.
Fruits and Vegetables
Fruits and vegetables are essential components of a nutritious diet, yet it can be tricky determining which fruits belong to each category. Botanists generally classify fruit as those from flowering parts of plants containing seeds; chefs and nutritionists tend to rely more on flavor profiles when classifying fruits as opposed to simply botany for distinguishing them from vegetables.
Tomatoes, while botanically classified as fruits, are often considered vegetables because of their savory taste. While sweet potato pie is considered a sweet dessert treat, its ingredients actually consist of root vegetables. But regardless of any confusion that may exist regarding what constitutes fruits and vegetables, it’s important to keep in mind that most fruits and vegetables provide essential dietary fiber, vitamins, minerals, low calorie counts and phytochemicals that fight disease.
Whole Grains
Grain foods like wheat, rice, oats, cornmeal and barley fall under the grains category. Studies have linked eating six or more servings of whole grains every week with lower risk for atherosclerosis (hardening and narrowing of arteries).
Foods made with whole grains such as brown rice, bulgur (cracked wheat), quinoa, buckwheat and oatmeal provide vital sources of fiber, protein, B vitamins, minerals and healthful fats that contribute to overall wellness.
Make sure to look for foods labeled as whole grain on food labels; at least half of their calories should come from whole grains. If it proves difficult, choose products fortified with B vitamins such as thiamin, riboflavin and niacin; this will ensure you are getting sufficient amounts of these essential nutrients.
Meats
Mammals such as cattle, pigs and sheep all provide meat that fits within the Whole Foods Group. This food source generally boasts low saturated fat levels and high protein intake – key components for maintaining a healthy diet. Furthermore, minimal processing helps preserve their natural vitamins and minerals found within. On the contrary, heavily processed meats may contain excessive salt levels, sugar levels or fats.
Eat only whole foods can be challenging for most of us, which is why it’s best to seek a balance and gradually make healthier changes rather than going cold turkey on processed foods all at once. Instead, start small by swapping one unhealthy food for something healthier such as roasted pistachios for chips or bagged lettuce for salad; this will increase nutrient intake while satisfying hunger after meals and decreasing meat consumption by using plant-based options like Boca or black bean burgers.
Dairy
Milk is an essential element in many cultures, and the range of products made with it continues to expand. Dairy products like butter, cheese, and yogurt typically do not undergo extensive processing like other packaged food options do; although they may include small amounts of salt and sugar for taste enhancement purposes; they still retain all their vital nutrients.
Dieting on an all-whole foods basis can be challenging and restrictive, often unfeasible and impractical. For instance, many don’t have the time or ability to prepare beans at home before adding them to their meals; additionally they may miss out on crucial nutrients like vitamin C and zinc which are better absorbed from processed foods like canned tomatoes and baked beans.
Excluding all processed food could leave you feeling restricted and guilty; to achieve better health outcomes, consider increasing whole-foods consumption while making healthy swaps whenever possible.
