The Best Whole Foods and Whole Food Recipes

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.

vegetables
BroccoliceleryCabbageTomatoes
CauliflowerAsparagusMushroomsRadishes
SpinachAll LettucesArgulaKale
ZucchiniBeans cucumberOnion
PeppersBrussels sproutscarrotokra

Vegetables

Picture


Acorn Squash

Artichoke

Arugula

Asparagus

Bel Pepper

Bok Choy

Broccoli

Brussles Sprouts

Cabbage

Carrots

Cauliflower

Celery

Colard Greens

kale

Leek

Lettuce

Mushroom

Onion

Parsnips

Potatoes

Romaine

Spinach

Squash

Swiss Chard

Sweet Potatoes

Tomatoes

Zucchini

Bitter Melon

Long Beans

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.

fruits-super-food
AppleStrawberriesBlueberries
PearMangoPineapple
KiwiPomegranateWatermelon
ApricotsDatesNectarines
PlumsPlantainsCherries
GrapesOrangerbanana

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

BeefBisonChicken
DuckEggsFish
LampPorkShellfish
TurkeyDeli Meat

Whole Food Fats & Oils

Olive OilAvocado Oil
Sesame OilCoconut Oil
Butter

Whole Food Nuts and Seeds

AlmondsBrazil NutsCashews
Chia seedsHazelnutsMacedonia Nuts
PecansPistachiosFlax seeds
PinenutsPumkin seedsSesame seeds
Sunflower seedsWalnuts

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.

BreakfastLunchDinnerSnacks
Cherry Tomatoes & Spinach OmeletteTuna Salad with AvacadoCelery stick with Almond butter
Sprouted grain bread & nut butterMixed green salad & Lentil soupBaked salmonRoasted Almonds
Rolled Oats / fresh fruitsLentils Curry with brown riceVegetarian chiliHummus with Veggies

References & Further Reading

indian spices

Indian Spices

Many Indian Spices are now available at our Amazon shop



Leave a Reply

Your email address will not be published. Required fields are marked *