Whole Food Diet

WHAT IS A WHOLE FOODS DIET?

Whole foods are foods that remain close to their natural state. They do not have added sugars, flavorings, or other processed ingredients. Choosing mostly whole foods will result in a nutrient dense diet that is high in fiber, vitamins, and minerals. “Organic foods'' refers to the way crops are grown and processed. Organic regulations vary from country to country, but in the United States organic crops must be USDA certified. This means that organic foods must follow federal guidelines that address soil quality, animal raising practices, pest and weed control, and use of additives.

It is important to know that essentially all foods you eat are processed at some level. Cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed.” For example, roasted almonds, bagged carrots, or premade granola are “processed.” So remember, the goal is to eat whole foods.

Do NOT worry about having them all be completely unprocessed – that is impossible and impractical. The “processed” foods we want to avoid include fast food, highly-processed microwaveable dinners, candy, etc.

Generally speaking here are examples of swaps for eating a whole foods diet:

• Potatoes instead of potato chips

• Grilled chicken breast instead of chicken nuggets

• Whole grain bread instead of white bread

• Examples of whole foods include fruits and vegetables, meats like chicken and fish, milk, yogurt, legumes, nuts, and seeds.

(More examples later in this guide)

BENEFITS OF A WHOLE FOODS DIET:

An organic whole foods diet is arguably one of the best diets since we are eating “natural” foods – which humans are meant to be eating! The benefits can include:

• Chronic disease prevention

• Chronic disease management

• Improvements in digestion

• Blood sugar regulation

• Decreased joint pain

• Decreased inflammation

• Decreased risk for metabolic syndrome

• Improved cognitive functions

• Improved sleep quality

• Improved kidney and liver functions

WHAT TO EAT ON A WHOLE FOODS DIET:

• All fruits – fresh or frozen

• All vegetables – fresh or frozen

• Meats (beef, poultry, seafood, etc.) – fresh or frozen

• Eggs and Dairy (milk, yogurt, cottage cheese, cheese, butter, etc.)

• Whole Grains (quinoa, brown rice, oats, etc.)

• Legumes and Beans (black beans, garbanzo beans, navy beans, lentils, etc.)

• Oils (olive oil, coconut oil, avocado oil, etc.)

• Nuts (almonds, walnuts, pistachios, etc.)

• Seeds (chia seeds, sunflower seeds, pumpkin seeds, etc.)

• Variations of whole foods (oatmeal, salsa, nut butters, ketchup, mustard, guacamole, granola bars, gluten-free pastas, etc.) – all items should contain simple ingredients

You will likely find a majority of these foods on the perimeter of the store – not in the aisles!

If you cannot purchase all organic foods, try to pick some of your most-eaten fruits, vegetables, and/or meats organically Industrially-raised animals may be fed corn, grains, antibiotics, growth hormones, and pesticides. These practices can have health consequences for both the animals themselves and people consuming their meat, eggs, or milk.

If you can afford to pay the higher prices, look for beef and dairy products labeled “pasture raised” or “100% grass fed.” For pork, chicken, or eggs, look for a “certified organic” label. You may find that buying cheaper cuts of meat will enable you to eat organic without breaking your food budget. Try buying organic chicken thighs instead of conventionally raised chicken breasts, for example. You can also buy in bulk and freeze the meat!

Try purchasing a bulk of your fruits and vegetables organically, if possible. If not, do not fret. We understand this isn't always possible. Make sure to wash your produce before eating.

• Shopping at farmers markets – local farmers sell their produce at an open-air street market, often at a discount to grocery stores.

• Join a food co-op – A natural foods co-op, or cooperative grocery store typically offers lower prices to members, who pay an annual fee to belong.

• Buy in season – Fruits and vegetables are cheapest and freshest when they are in season.

• Organic does not always equal healthy – Making junk food sound healthy is a common marketing ploy in the food industry. Organic baked goods, desserts, and snacks can still be extremely high in sugar, salt, and fat – so always read labels before buying a more expensive snack.

SAMPLE MENU FOR ONE WEEK:

Monday:

• Breakfast: Vegetable omelet with an orange

• Lunch: Salad topped with chicken and avocado with your favorite italian dressing

• Dinner: Meatballs with roasted vegetables and a baked potato

Tuesday:

• Breakfast: Fruit smoothie with a side of oatmeal

• Lunch: Lentil and vegetable soup

• Dinner: Turkey tacos topped with salsa, guacamole, green onions, and a sprinkle of cheese on an organic corn tortilla

Wednesday:

• Breakfast: Bean, potato, and vegetable hash

• Lunch: Greek salad with grilled chicken and hummus

• Dinner: Roasted chicken, a baked potato, and a side of green beans and broccoli

Thursday:

• Breakfast: Vegetable omelet with an orange

• Lunch: Lentil and vegetable soup

• Dinner: Beef stir fry

Friday:

• Breakfast: Fruit smoothie with a side of oatmeal

• Lunch: Avocado tuna salad

• Dinner: Roasted chicken with a side of roasted vegetables and rice

Examples of snacks:

• Vegetables and hummus

• Almonds, walnuts, pistachios, seeds, etc.

• Cottage cheese and fruit

• Apples and cheese

• Dates and nut butter (peanut, almond, sunflower, etc.)

… and more!

As always, talk with your practitioner if you have any questions, comments, or concerns about this diet.

We understand that you may have food intolerances or food allergies that may make eating certain foods difficult or completely off limits. For that reason, it is important to communicate these issues with us!

Generally, there are minimal downsides to an organic whole-foods diet, as long as you maintain a balanced perspective.

While this is not a risky diet, it is important to recognize that this diet will likely require more meal planning and prep than eating processed foods does — though you may become accustomed to new routines like batch cooking and freezing leftovers to minimize time spent in the kitchen.

This is a general overview of an organic whole foods diet. From here, you can decide what works best for YOUR lifestyle, budget, and goals. As always… the best diet is always the one that is balanced and fits your lifestyle.