The Best Whole Foods and Whole Food Recipes

We keep hearing that Whole Foods are good for you but what does it mean by “Whole Foods”.

• These are the foods that our ancestors consumed, foods that are closest to their natural forms such as vegetables, fruits, beans, nuts, and seeds.
• It contains natural amounts of sugar, salt, and fat, is full of natural flavors and there are several different foods to choose from.
• It doesn’t have preservatives, additives, or doesn’t include the long list of ingredients
• You can combine and pair them to match your preferences and taste in an infinite number of recipes.

Benefits of Whole Foods

Research has shown that eating whole Foods is the safest way to manage your weight. The reason whole foods help with weight loss is that they have a very different impact on your body than processed foods.

• In comparison to refined foods, the portions are naturally balanced by whole foods because they are low in calories per volume and high in nutrients. Since they are high in fiber it keeps you full before you can eat too much.
• When you consume whole food you are feeding your body the most nutritious foods with every bite.
• Eating whole foods is not really a diet per se, you don’t have to worry about counting calories and following a strict meal plan.
• A further benefit of eating whole foods is that it controls your weight set point in a healthy range.
• The fiber in many whole foods improves our good gut bacteria by reducing inflammation and oxidative damage.
• Plant-based whole foods with limited lean meats and low-fat dairy provide different types of carbohydrates and fat. They contain healthy fats such as mono and polyunsaturated fats, and high-quality carbohydrates such as vegetables, legumes, and whole grains.
• One of the health-promoting nutrients called “phytonutrients” is only found in plants and these include anti-inflammatory chemicals and antioxidants. When you consume whole foods based on plant it prevents and even reverses many diseases ranging from heart disease, cancer, diabetes, etc.

Sample Whole Foods Diet Pattern

Here is a typical Wholefood diet pattern that you can refer to, whether served on a plate or packaged in a lunch box, to make healthy, nutritious meals, create your weekly meal plan.

Whole Food Lists

Green Leafy and non-starchy vegetables

Non-starchy vegetables are vegetables that, relative to their starchy equivalents, contain a lower proportion of carbohydrates and calories. Thus, a greater volume of non-starchy vegetables can be consumed with the same calories compared to smaller servings of starchy vegetables. While this is not a complete list, some of our favorite non-starchy vegetables are as follows.

Broccoli	celery	Cabbage	Tomatoes
Cauliflower	Asparagus	Mushrooms	Radishes
Spinach	All Lettuces	Argula	Kale
Zucchini	Beans	cucumber	Onion
Peppers	Brussels sprouts	carrot	okra

Whole Food Fruits Group

Try to make most of your meals from fruits and vegetables, including colors and variety.

Blueberries (and other berries) are abundant in anthocyanins and phytochemicals called flavonoids, which are antioxidants. Apples of all types have fiber and are packed with nutrients. While this is not a complete list, some of our favorite fruits are as follows.

Apple	Strawberries	Blueberries
Pear	Mango	Pineapple
Kiwi	Pomegranate	Watermelon
Apricots	Dates	Nectarines
Plums	Plantains	Cherries
Grapes	Oranger	banana

Whole Grains

It includes sprouted whole grain, whole wheat, barley, wheat berries, quinoa, peas, brown rice, and foods made from them, such as whole-wheat pasta. Whole grains have a milder effect on blood sugar and insulin than white bread, white rice, and other processed grains.

Whole Food Proteins

Beef	Bison	Chicken
Duck	Eggs	Fish
Lamp	Pork	Shellfish
Turkey	Deli Meat

Whole Food Fats & Oils

Olive Oil	Avocado Oil
Sesame Oil	Coconut Oil
Butter

Whole Food Nuts and Seeds

Almonds	Brazil Nuts	Cashews
Chia seeds	Hazelnuts	Macedonia Nuts
Pecans	Pistachios	Flax seeds
Pinenuts	Pumkin seeds	Sesame seeds
Sunflower seeds	Walnuts

Whole Food Recipes

The best healthy diet for you is the one that you can follow in the long term – one that fits your traditions, interests, and customs.

	Breakfast	Lunch	Dinner	Snacks
	Cherry Tomatoes & Spinach Omelette	Tuna Salad with Avacado		Celery stick with Almond butter
	Sprouted grain bread & nut butter	Mixed green salad & Lentil soup	Baked salmon	Roasted Almonds
	Rolled Oats / fresh fruits	Lentils Curry with brown rice	Vegetarian chili	Hummus with Veggies

References & Further Reading

• Science Compared Every Diet, and the Winner Is Real Food
• Healthy Eating Plate