What are whole foods? Whole foods are foods in their most natural unaltered state. Think a whole apple, a chicken breast, or an avocado. If it’s in a box or has a list of ingredients, it’s most likely not a whole food. The more processed or altered a food is the less nutrients it will have to offer. An old yoga book of mine refers to the nutrients a food has to offer as “life force”. Whole foods contain the most “life force” for our bodies. A Whole foods diet is not a short-term diet, it is a lifestyle change.
The most difficult part of changing to a whole foods diet is cooking. For some this will be a huge adjustment and a long-term process. As it is for more. Take it one step at a time. You don’t have to throw all your food away and start cooking from scratch today. Start by adding one whole foods meal in per day and work up from there. Once you get more comfortable in the kitchen you will find it easier to incorporate these foods into your diet. Recipes can be a great place to start learning to cook.
The next most difficult part of incorporating a whole foods diet is time. Whole foods don’t come in a box ready to be heated up and eaten. Planning, prepping and cooking is often involved and time consuming. As you get more comfortable in the kitchen you will find ways to save time by meal planning and prepping ahead of time. Certain dishes will become your go to meals and managing a whole foods diet won’t be so daunting.
So, what foods should you focus on when changing to a healthier lifestyle of eating whole foods? Five groups of food I recommend focusing on include:
- Meat and Fish
Meat and fish are packed with essential nutrients for the body. They are a complete source of protein, healthy fats, vitamins, and minerals. You only need a serving size about the size of a deck of cards or the size of your palm. Protein should not be the main star of your plate, but rather a side.
- Vegetables
All healthy diets start with plenty of vegetables. The bulk of your food should be coming from plants like vegetables. At least half of your plate should always be loaded with veggies. They are packed with vitamins, minerals, and fiber our bodies need to function healthily. Vegetables should always be the star of your plate.
- Healthy Fats
There was a time all fats were demonized, but we are now coming around to the idea that healthy fats are not only necessary but are healthy for us. Healthy fats can contain essential fatty acids like omega 3 and 6. They also help in the absorption of all the vitamins and minerals we are consuming. Some healthy fats include avocados, coconut oil, nuts, and animal fats. You should include about a quarter cup of fats into your plate.
- Fruits
Fruit is nature’s candy. Fruit provides our bodies with nutrients such as vitamins, minerals, potassium, folate, and fiber. Berries are a great source of antioxidants and flavonoids. Fruit is perfect for snacking or satisfying those sweet cravings.
- Ferments
Technically not a food group but a fabulous way to up your health game, are ferments. Fermented foods boost your immune system, provide good bacteria, aid in digestion and absorption of foods. As little as a couple tablespoons per day can have profound health effects. Some of my favorites include: kombucha, beet kraut and kimchi.
If you’re really feeling lost a great place to start may be the Whole30 diet. It’s a diet that excludes dairy, grains, legumes, alcohol, junk food, all forms of sugar and any additives for 30 days. What’s great about this diet is it can help jump start your health journey and eliminate any potential foods that may be thwarting your health goals. Whole30 is widely known and popular, which makes finding recipes extremely easy. Once you finish with the Whole30 diet you can reintroduce foods one at a time and see how they make you feel. Chances are you’re going to feel great and want to continue on a close lifestyle resembling the Whole30 diet.
Have you tried a whole foods diet? How did it make you feel? Are you struggling to implement a whole foods diet into your lifestyle? Share below.
