Whole Foods

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Eating right may start at portion control, but to really get a handle on healthy eating, it's important to eat a diet of whole foods. Whole foods can seem intimidating, or maybe boring, but they can actually be quite delicious! It's just a matter of knowing what whole foods you like.

Importance of whole foods

Whole foods contain so many valuable nutrients that researchers haven’t yet discovered them all. They contain macronutrients (including protein, carbohydrates, and fat) and micronutrients (including vitamins, minerals, enzymes, and phytonutrients) that are essential to our bodies.  These nutrients are necessary for our bodies to stay healthy and our minds to stay happy.  It’s critical to get the nutrients we need from whole foods, not simply supplements because according to research, synthetic nutrients do not help prevent disease as well as nutrients from whole foods. By eating whole foods you are also getting your calories from nutrient dense foods and not nutrient deficient foods.


What is a Whole Food diet?

A Whole Food Diet consists of eating food as close to its natural state as possible, with little to no processing.  This includes eating fresh fruits and vegetables, whole grains & legumes, natural sweeteners, full-fat dairy and healthy meats that are minimally processed. The basic concept is that whole foods are unprocessed and unadulterated, and comes to us straight from nature. Whole foods are not genetically modified, processed, colored, made by synthetic means, or laden with hormone additives. Anything with more than a few ingredients should be avoided, and ideally, one ingredient should be the goal.

The problem with processed foods

Processed foods are stripped of nutrients and then pumped full of preservatives, food dyes, and other unhealthy ingredients like sugars, fats and fillers. When we consume processed foods not only are we losing most of the nutrients that food naturally has in it, we are also getting many additives and hormones that are not natural and that are essentially toxic to our bodies.  These foods are also higher in unneeded calories that can lead to weight gain and various health problems.

Here's a list of whole foods that we find in our fridge and cupboards regularly. If you're looking for recipes with whole foods, to inspire you, check out our recipes HERE.

 

VEGGIES   PROTEINS

Salad Greens, Kale, Cabbage, Arugula Parsley, Cilantro, Basil
Broccoli, Cauliflower
Butternut, Zucchini, Acorn Squash
Pumpkin, Yams
Carrots, Beets, Turnips, Rutabagas
Celery, Rhubarb, Radishes
Corn, Mushrooms
Red, Russet, Sweet Potatoes
Onions, Chives, Garlic
Bell Peppers, Jalapeños
Artichokes, Brussels Sprouts, Asparagus, Green Beans
Eggplant


Pinto, Black, Navy, Garbanzo, Kidney, Refried Beans
Lentils, Edamame, Split Peas
Hummus
Chicken, Turkey, Pork, Beef
Tofu, Tempeh, Veggie Burgers
Salmon, Tuna,  White Fish, Crab, Clams, Mussels, Oysters, Shrimp
Milk, Yogurt, Cottage Cheese
Soy, Almond, Rice Milk
Eggs

 

 

WHOLE GRAINS FRUITS

Brown, Wild, Jasmine, Basmati Rice
Oatmeal
Quinoa, Couscous, Millet
Whole Wheat Pasta, Bread, Tortillas
Barley, Farro, Bulgur Wheat, Wheat Berries, Buckwheat
Corn Tortillas, Chips
Polenta, Grits, Hominy
Popcorn


Apricots, Peaches, Nectarines
Plums
Cantaloupe, Watermelon, Honeydew Melon
Oranges, Tangerines, Lemons, Limes
Papaya, Mango, Banana
Persimmons, Kiwi, Pineapple
Apples, Pears
Grapes, Blueberries, Blackberries, Raspberries, Cranberries, Strawberries Cherries, Dates, Figs, Prunes
Tomatoes, Cucumbers

HEALTHY FATS PRINTABLE LIST

Butter, Sour Cream, Half and Half
Cream Cheese, Cheese
Salad Dressing
Avocado
Olive Oil, Coconut Oil
Seeds, Nuts and Nut Butters
Flax Seeds, Mayonnaise
Dark Chocolate, Cocoa Powder


For a printable copy of this list, click HERE.