If You Think Eating Healthy is Boring, Think Again!
If you believe that eating healthy means enduring bland and boring meals, you haven’t yet discovered the delightful and flavorful world of a whole-foods diet. But what exactly are whole foods? Simply put, they are pure and unprocessed foods, including luscious fruits, vibrant vegetables, hearty legumes, and snackable seeds.
What Are Whole Foods?
“Whole” doesn’t mean you can’t cook, chop, puree, or combine these foods with others. It simply means you buy (or grow) them in their natural state, free from chemical preservatives, colors, and additives. At home, you can prepare them as you wish, but they remain pure, whole, and natural. Ideally, they should be organically grown. However, avoid making homemade versions of junk foods like potato chips if you want to reap the benefits of a whole-foods diet.
Amy, an architect from Barrington, IL, always had the luxury of eating whatever she wanted while staying fit—until her 30s. After gaining weight and experiencing skin breakouts, a routine doctor’s visit revealed borderline high cholesterol. A nutritionist recommended she start eating whole foods. Within a couple of months of focusing on fresh veggies and fruits, Amy felt and looked like her fit self again.
What Are Whole Foods?
Whole foods are unprocessed or minimally processed foods that are as close to their natural state as possible. The best whole foods for health include:
Vegetables, Fruits, Nuts and seeds, Legumes like beans and lentils, Unrefined whole grains like brown rice (preferably gluten-free), Herbs like cilantro or basil, Spices like ginger, turmeric, and garlic.
Eating a whole-food diet is often called “clean eating” because it involves avoiding processed foods and focusing on nutritious whole foods. Processed foods contain preservatives, artificial colors, and other chemicals that may be harmful. Whole foods, on the other hand, provide a full range of antioxidants, digestive enzymes, and other nutrients.
How Whole Foods Improve Your Health
Whole Foods Enhance Overall Nutrition
Eating a variety of whole foods ensures your body gets the nutrients it needs to function optimally. Whole foods are rich in vitamins, minerals, protein, digestive enzymes, fiber, and phytochemicals like antioxidants, flavonoids, polyphenols, and more. While a whole-food diet can provide most of what you need, consider high-quality, organic supplements to fill any nutritional gaps.
Whole Foods Promote Gut Health
Many whole foods contain prebiotics that nourish beneficial gut bacteria. Prebiotics stimulate the growth of good bacteria in the colon, leading to a healthier gut, which is linked to healthy skin and mental wellness. Fermented vegetables like sauerkraut, pickles, and kimchee provide natural probiotics. Whole foods also benefit the gut by avoiding the harmful chemicals found in heavily processed foods.
Whole Foods Support Your Immune System
As Hippocrates said, “Let food be thy medicine and medicine be thy food.” Proper nutrition, provided by whole foods, fuels the immune response, keeping your body healthy. Undernutrition, which means not getting enough nutrients, can impair the immune system. Eating a wide variety of whole foods and taking a multivitamin can support healthy immune function.
Whole Foods Protect Your Heart
If you want to protect your heart, start with your diet. A plant-based, whole-food diet can lower the risk of heart disease. People who follow this diet tend to be more active and have healthier energy levels. Eating whole foods can also benefit those on medication for cardiovascular conditions. Always consult your healthcare provider before making any changes to your medications, but eating healthier is always beneficial.
Whole Foods Help You Maintain a Healthy Weight
A diet heavy in fast food and processed snacks can lead to weight gain. Conversely, people who follow a plant-based, whole-food diet tend to be leaner. This diet is also effective for weight loss and improving quality of life. A vegetarian diet can help prevent and manage weight-related conditions like type 2 diabetes.
Whole Foods Promote a Healthier Environment
Eating an organic, plant-based, whole-food diet contributes to a sustainable lifestyle. Organic foods reduce the use of chemical pesticides and toxic chemicals. Organic farming practices are gentler on the earth, and fewer chemicals in the environment benefit everyone’s health. Choosing locally grown whole foods and seasonal produce also supports the environment by reducing your carbon footprint.
Best Whole Foods to Eat
Vegetables
Make vegetables the foundation of your whole-food diet. Popular options include leafy greens like spinach, kale, Swiss chard, and lettuce; cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and cabbage; peppers including bell peppers, cayenne, jalapeno, and poblano; summer squash like zucchini and yellow squash; winter squash like pumpkin and butternut squash; and root vegetables like sweet potatoes, beets, and parsnips.
Fruit
Fruit is another essential component of a whole-food diet. Good choices include berries like blueberries, raspberries, and strawberries; citrus fruits like oranges, grapefruit, lemons, and limes; apples, avocados, and tomatoes.
Gluten-Free Whole Grains
Whole grains are those that haven’t been stripped or processed. Avoid grains with gluten, like wheat, as they can cause issues for many people. Examples include brown or wild rice, oats, buckwheat, millet, and unrefined, unbleached flour made from these grains.
Nuts & Seeds
Nuts and seeds are nutritious and make great healthy snacks. The best choices include walnuts, Brazil nuts, pecans, cashews, pepitas, flax seeds, hempseed, chia seeds, and sunflower seeds.
Legumes
Legumes are an excellent source of plant-based protein and contain various nutrients. However, it’s best not to overconsume them. Examples include beans like chickpeas, black beans, and white beans; lentils; and peas.
If you’re looking to improve your health, strengthen your immune system, or lose weight, incorporating more whole foods into your diet can make a significant difference. Try adding more salads, raw foods, and fresh fruit smoothies to your meals. Make grocery shopping an adventure by exploring new fruits and vegetables. Your body will thank you!
Points to Remember
Whole foods are those in their natural form, minimally processed, and free from preservatives and additives. Eating more whole foods benefits the environment by reducing the production of chemical preservatives and artificial flavors. Organic whole foods are even better for your health and the environment. You can also grow your own.
Whole foods, especially plant-based ones, are nutritious and boost gut health and the immune system. They may also protect the heart and help maintain a healthy weight. When shopping for whole foods, fill your cart with plenty of vegetables, fruits, whole grains, nuts, seeds, and legumes. Use organic supplements to fill any dietary gaps.
