Whole foods are unprocessed or minimally processed foods that are as close to their natural state as possible. They are typically rich in nutrients, including vitamins, minerals, antioxidants, and fiber. Wholefoods come from a variety of sources, including plants, animals, and fungi.
Examples of wholefoods include:
- Fruits and vegetables: apples, bananas, berries, broccoli, carrots, leafy greens, oranges, potatoes, tomatoes
- Whole grains: brown rice, quinoa, oats, whole-wheat bread and pasta
- Legumes: beans, lentils, peas
- Nuts and seeds: almonds, chia seeds, flaxseed, walnuts
- Fatty fish: salmon, tuna, mackerel
- Lean meats: chicken, turkey, beef, pork
- Eggs
- Dairy products: milk, yogurt, cheese
Processed foods, on the other hand, have been altered from their natural state in some way. This can include adding sugar, salt, fat, and other ingredients, as well as removing nutrients. Processed foods are often less nutritious than whole foods and may contain unhealthy additives.
Here are some of the health benefits of eating a wholefood diet:
- Reduced risk of chronic diseases. Whole foods have been linked to a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, cancer, and Alzheimer’s disease.
- Weight management. Whole foods are typically low in calories and high in fiber, which can help you feel full and satisfied after eating. This can lead to weight loss or weight maintenance over time.
- Improved gut health. Whole foods contain prebiotics and probiotics, which are beneficial for gut health. A healthy gut microbiome has been linked to a variety of health benefits, including improved digestion, stronger immunity, and better mental health.
- Increased energy levels. Whole foods are packed with nutrients that your body needs to function properly. Eating a whole-foods diet can help you feel more energized and less fatigued.
- Better mood and cognitive function. Whole foods contain nutrients that are important for brain health. Eating a whole-foods diet has been linked to improved mood, memory, and cognitive function.
Here are some tips for eating a wholefood diet:
- Focus on plants. Fruits, vegetables, whole grains, legumes, nuts, and seeds should be the foundation of your diet.
- Choose lean protein sources. Fatty fish, lean meats, eggs, and dairy products are all good sources of protein.
- Limit processed foods. Processed foods are often high in calories, unhealthy fats, sugar, and salt. Limit your intake of processed foods as much as possible.
- Cook more meals at home. Cooking at home is a great way to control the ingredients in your food and make sure you are eating whole foods.
Here are some sample recipes for wholefood meals and snacks:
Breakfast:
- Oatmeal with berries and nuts
- Yogurt parfait with fruit, granola, and nuts
- Whole-wheat toast with avocado and eggs
- Smoothie made with fruits, vegetables, yogurt, and milk or plant-based milk
Lunch:
- Salad with grilled chicken or fish, quinoa, and vegetables
- Soup and sandwich on whole-wheat bread
- Lentil tacos with brown rice and avocado
- Leftovers from dinner
Dinner:
- Salmon with roasted vegetables and brown rice
- Chicken stir-fry with brown rice or quinoa
- Lentil soup
- Spaghetti with whole-wheat pasta and meatballs
Snacks:
- Fruits and vegetables
- Nuts and seeds
- Hard-boiled eggs
- Yogurt
- Whole-wheat crackers with hummus
Eating a wholefood diet is one of the best things you can do for your health. Whole foods are packed with nutrients that your body needs to function properly and reduce your risk of chronic diseases. If you are looking to improve your health, start by focusing on eating more whole foods.
Additional health benefits of a wholefood diet
In addition to the general health benefits listed above, a wholefood diet has been linked to a number of other specific health benefits, including:
- Improved heart health. Whole foods are typically low in saturated and trans fats and high in fiber, all of which are important for heart health. Eating a whole-foods diet has been linked to a reduced risk of heart disease, stroke, and high blood pressure.
- Reduced risk of type 2 diabetes. Whole foods are typically low in calories and high in fiber, which can help you maintain a healthy weight and blood sugar levels. Eating a whole-foods diet has been linked to a reduced risk of developing type 2 diabetes.
- Improved gut health. Whole foods contain prebiotics and probiotics, which are beneficial for gut health. A healthy gut microbiome has been linked to a variety of health benefits, including improved digestion, stronger immunity, and better mental health.