Holistic Diet for Beginners: Nourish Your Body, Mind, and Spirit

Nutrition is a fundamental pillar of health and well-being. If you’re looking for a way to improve your relationship with food, a holistic diet could be the answer. A holistic diet focuses on what we eat and how those foods affect our overall well-being. This beginner’s guide will provide you with the necessary tools and knowledge to start incorporating natural foods into your daily life. Through conscious choices and simple practices, you’ll be able to enjoy a more nutritious and satisfying way of eating.

What Is a Holistic Diet?

As humanity has evolved, so have our perceptions of food and health. In a world where fast food and ultra-processed products dominate the market, a return to a holistic approach could be a helpful response to restore balance in our lives (1). 

Holistic eating is an integral approach that seeks to nourish the individual as a whole: mind, body, and spirit. This concept goes beyond simply following a dietary regimen; it involves adopting a lifestyle that promotes overall well-being and a connection with oneself (2).

Rather than focusing solely on calorie counts or restricting certain foods, holistic eating emphasizes the quality of the foods we consume and how they may affect our physical and emotional states. 

We could say that holistic eating is a journey toward a more balanced and conscious lifestyle. By adopting this approach, you could aim to improve your physical health while also cultivating emotional and spiritual well-being that could enrich your life.

Throughout this text, we’ll explore how to get started on this path. This approach could offer a new perspective on how we relate to food and ourselves.

How to Begin Your Holistic Journey

Starting a holistic lifestyle could be a personal and transformative journey. Below, we’ll outline four aspects or steps to consider as you embark on this path, especially if you’re a beginner:

• Education and Knowledge

The first step on your holistic journey could be to immerse yourself in knowledge. Researching the principles of holistic eating and overall well-being could provide you with a solid foundation. Reading books, articles, and online resources about balanced nutrition, emotional health, and spirituality may open you up to new perspectives and practices you may not have considered before.

• Listen to Your Body

Connecting with your body is fundamental on this journey. Pay attention to the signals it sends you, such as how you feel after consuming certain foods or certain portion sizes. Practicing mindful eating can be a powerful tool to help you tune in to your needs. By learning to listen to your body, you could discover which foods energize you and which may not be as beneficial, and get your portion sizes right so that you’re getting enough energy and nutrients without overeating (3).

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• Connection with Nature

Dedicate time to being outdoors and connecting with nature. Whether through hiking, gardening, or simply enjoying a day in the park, nature can be a source of inspiration and renewal. This contact with the natural environment may help you feel more balanced and in harmony with yourself (4). 

• Incorporate Natural Foods

Finally, start including more natural foods in your diet, which means foods that are less processed and closer to their natural state. Choosing more fruits, vegetables, whole grains, pulses, and other lean proteins could enhance your physical well-being and provide you with a sense of connection to the earth. Next, we’ll discuss what aspects to consider when starting to eat holistically, which will allow you to take concrete steps toward a more balanced and conscious lifestyle, particularly if you’re a beginner to this approach.

Read more: Healthy Fitness Meals to Fuel Your Workout Every Day

How Do I Start Holistic Eating?

The first step to adopting a holistic diet starts in your kitchen. Before diving into the adventure of eating more consciously, it’s important to ask yourself: what’s in my pantry? Choosing whole foods is an important part of improving your diet.

A holistic diet focuses on consuming foods closer to their most natural state. This means choosing products that are minimally processed. Fruits, vegetables, lean meats, eggs, seeds, nuts, pulses, and whole grains are the foundation of a healthy diet.  By opting for more of these foods, you may nourish your body and potentially support your emotional and mental well-being.

It’s important to reduce the consumption of packaged and ultra-processed foods. These products often contain added sugars, excessive sodium, and saturated fats that may not be beneficial for your health. Rather than viewing them as default options, consider that your body deserves the best fuel possible. By choosing more minimally processed foods, you’re investing in your long-term health (3). If you’re curious about benefits of not drinking soda, check out our earlier article.

While organic products could be a valuable option, they’re not always accessible. The most important thing is to prioritize the quality of the foods you consume. Organic foods aren’t necessarily more nutritious. Look for fruits and vegetables that are in season as they tend to be more nutritious and flavorful, not to mention cheaper. When something isn’t in season, frozen fruits and vegetables (without sauces or other added flavorings) are affordable and convenient options that have been frozen at peak quality and their nutrients are well-preserved. 

To help you get started, here’s a holistic diet food list:

• Proteins: turkey, chicken, fish, eggs, legumes (lentils, chickpeas, beans), plain yogurt
• Whole grains: quinoa, brown rice, millet, oats, whole wheat
• Fruits and vegetables: spinach, sweet potatoes, strawberries, oranges, broccoli, tomatoes, carrots
• Healthy fats: olive oil, nuts, seeds, avocado
• Spices and herbs: turmeric, ginger, basil, oregano, cucumber, cumin, paprika

As you start to fill your shopping cart with these foods, it’s likely that your perspective on food will change. This is a great time to explore new markets or stores that offer fresh, quality products.

Every small step counts on your journey toward a more holistic diet. Enjoy the process!

What Is a Holistic Meal Plan?

We don’t want you to feel alone on this journey toward more conscious eating!.In case the shopping list isn’t enough, here’s an example of a day in a holistic meal plan and some recipes for beginners, inspired by the foods we’ve mentioned earlier.

Example Holistic Meal Plan for Beginners

Breakfast

• Cooked oatmeal: Cook oatmeal in water or milk. Top with berries and nuts or stir in some nut butter.

Lunch

• Spinach salad: Mix fresh spinach, grilled chicken, avocado, and cherry tomatoes. Dress with olive oil and lemon.

Dinner

• Baked salmon: Bake salmon and serve with quinoa and steamed broccoli.

Snack Options

• Plain yogurt: Mix plain yogurt with chia seeds and honey or berries for sweetness.
• Baby carrots with hummus: Serve baby carrots with hummus.

Considerations

• Hydration: Stay hydrated throughout the day.
• Mindful eating: Take a moment to enjoy each bite and listen to your body.

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Three Holistic Meal Recipes for Beginners

1. Quinoa Salad with Chickpeas and Spinach

Ingredients:

• 1 cup quinoa
• 1 can chickpeas, drained
• 2 cups spinach, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup natural yogurt
• Olive oil, lemon juice, salt, and pepper

Instructions:

1. Cook the quinoa as per the package instructions.
2. Mix the quinoa, chickpeas, spinach, and tomatoes in a bowl.
3. Whisk the yogurt, olive oil, lemon juice, salt, and pepper and pour over the salad.
4. Toss and serve.

2. Baked Chicken with Sweet Potatoes and Broccoli

Ingredients:

• 2 chicken breasts
• 2 sweet potatoes, diced
• 2 cups broccoli florets
• 2 tablespoons coconut oil
• Paprika, cumin, salt, and pepper

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the sweet potatoes and broccoli with coconut oil, paprika, cumin, salt, and pepper.
3. Place the chicken on a baking sheet, season, and surround with the vegetables.
4. Bake for 25-30 minutes until cooked.

3. Fish Tacos with Avocado and Cucumber Salsa

Ingredients:

• 2 fish filets
• Olive oil, cumin, salt, and pepper
• 4 whole-grain tortillas
• 1 avocado, diced
• 1 cucumber, diced
• Lime juice

Instructions:

1. Season the fish with olive oil, cumin, salt, and pepper. Cook in a skillet for 3-4 minutes per side.
2. Mix the avocado, cucumber, lime juice, and salt to make the salsa.
3. Warm the tortillas, fill with the fish, and top with the salsa. Serve immediately.

Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey

What Diet Is Best for Beginners?

The best diet for beginners is one that feels comfortable and fits seamlessly into your lifestyle. It’s important to choose a way of eating that is aligned with your daily routines, preferences, and cultural habits. Consulting a health professional, such as a registered dietitian, could provide personalized guidance and support, helping you navigate your journey toward healthier eating.

Eating shouldn’t be viewed as a restriction but as an opportunity to nourish your body and enjoy food. By focusing on the pleasure of eating and the variety of flavors and textures that real foods offer, you could transform your relationship with food into a more rewarding and enriching experience.

It’s important to start with simple changes. Instead of making drastic shifts, start incorporating real foods (i.e. minimally processed foods) into your daily diet. A good first step is to gradually replace ultra-processed foods with healthier options. For example, you could swap sugary snacks for fruits or choose whole-grain bread instead of white bread. To learn more about the simple hacks to eat whole foods, check out our in-depth article on the topic.

Remember that this process is a personal journey. Every small change counts and is an opportunity for you to learn about yourself and your preferences. By focusing on real foods and making adjustments that are aligned with your lifestyle, you could improve your physical health and foster a more positive relationship with food and yourself.

Frequently Asked Questions

• What does ‘holistic journey’ mean?

A holistic journey refers to an integrated approach that considers all aspects of a person – physical, mental, emotional, and spiritual – seeking balance and overall well-being.

• Does holistic mean no medicine?

Holistic doesn’t necessarily mean no medicine. It involves integrating conventional medical treatments with complementary practices, such as nutrition, exercise, and meditation, to promote total health.

• What are the 5 steps of a holistic approach?

The 5 steps of the holistic approach are:

1. Self-assessment: Reflect on your physical, emotional, and mental well-being to identify areas that require attention.
2. Goal setting: Define clear and achievable objectives you want to accomplish in your life, such as improving health, reducing stress, or increasing happiness.
3. Research options: Explore different practices and treatments that are aligned with your goals, such as meditation, nutrition, or exercise.
4. Implementation of changes: Gradually incorporate these practices into your daily life, making adjustments as necessary.
5. Continuous reflection: Regularly take time to evaluate how you feel about the changes made and adjust your practices according to what works best for you.

• How can I start living holistically?

If you’re looking to adopt a more holistic lifestyle, here are some meaningful steps you can take:

1. Education and knowledge
2. Listen to your body
3. Connect with nature
4. Incorporate natural foods
5. Practice emotional well-being 

The Bottom Line

The holistic diet is an approach that seeks to nourish the human being as a whole: mind, body, and spirit. In a world where fast food and ultra-processed products are the norm, this approach invites you to rediscover your connection with food and prioritize its quality over quantity. By adopting a holistic way of eating, the goal is to improve your physical health and cultivate emotional and spiritual well-being that enriches your life.

Starting this journey toward a more conscious and balanced life involves educating yourself about nutrition and well-being, in addition to learning to listen to the signals your body sends you. By incorporating more nutritious and minimally processed foods into your diet, you’ll start to transform your relationship with food, making it a more rewarding and meaningful experience.

This approach promotes better health and encourages you to reflect on how you eat and how you feel.