How often do you go grocery shopping without a plan and grab food products you thought you’d eat, only to throw them away after expiring?
Vegetables spoil in a matter of days; if you don’t plan your meals, they may go to waste before you can use them.
If this describes you, then you need this holistic diet food list.
With the right essentials, you can quickly and easily prepare something tasty.
The guide below offers detailed tips and tricks to start clean eating.
What Is A Holistic Diet Food List?
A holistic diet food list includes a good balance of:
- Micronutrients (antioxidants, minerals, and vitamins)
- Macronutrients (fats, proteins, and carbohydrates)
You can get these nutrients from food sources, like:
- Whole grains
- Lean protein
- Healthy fats
- Legumes
- Veggies
- Fruits
- Herbs
- Etc.
Although the main focus is whole foods, you can also have minimally processed products with a short and simple list of ingredients.
For example, opt for essential nutrients like oats, quinoa, and olive oil.
Enjoy natural canned, frozen, or dried fruit without extra sugar.
Holistic vegetables are fresh, canned, or frozen veggies with no additional salt or sauce.
Holistic nutrition is a style of eating that can help to address various imbalances in the body, mind, and spirit. It is personalized and flexible, not fixed or strict.
Various natural and nutritious foods can maintain a healthy gut, support digestion, fortify the immune system, boost energy, and foster profound well-being (1).
| Whole Grains: Oats, Quinoa, Popcorn, Brown rice, Whole-wheat pasta |
| Vegetables: Sweet potato, Swiss chard, Bell peppers, Cauliflower, Mushrooms, Asparagus, Cucumber, Tomatoes, Lettuce, Spinach, Onions, Garlic , Kale |
| Fruits: Pomegranates, Watermelon, Grapefruit, Grapes, Cherries, Apples, Berries, Peaches, Pears, Melon |
| Beans & Legumes: Lentils, Chickpeas, Black beans, White beans, Kidney beans |
| Lean Meats, Fish & Eggs: Beef, Turkey, Chicken, Salmon, Shrimp, Oysters |
| Dairy & Fermented Foods: Milk, Kefir, Kimchi, Cheese, Plain yogurt, Greek yogurt |
| Nuts & Seeds: Walnuts, Almonds, Chia seeds, Macadamia nuts, Sunflower seeds |
| Herbs & Spices: Basil, Ginger, Thyme, Cumin, Turmeric, Rosemary, Cayenne pepper |
| Cooking Oil & Healthy Fats: Olive oil, Avocado oil, Coconut oil, Peanut butter, Almond butter |
Read More: Top Healthy Foods To Eat Everyday: Diet Staples That Are A Must-Have In Everyone’s Kitchen.
How Do I Start Holistic Eating?
To start with clean eating, focus on adding various nutrient-dense food groups.
Recognize the difference between real food vs. processed food and prioritize whole, unprocessed, or minimally processed products.
These holistic nutrition practices can create a sustainable practice.
- Make Half Your Plate Veggies
A rainbow-colored selection of vegetables provides a spectrum of flavors and nutrients.
Add these colorful vegetables to your meals:
- Vibrant reds (red cabbage, onion, bell peppers)
- Yellows (corn, yellow beans)
- Purples (beets, eggplant)
- Greens (kale, broccoli)
- Pick Quality Protein
Choose lean protein sources like:
- Grilled turkey
- Tempeh
- Salmon
- Tofu
These foods should take about a quarter of the plate. You can also mix them in soups, salads, and stir-fry.
Holistic eating means avoiding processed products such as sausages, frozen chicken nuggets, bacon, and deli turkey slices.
They have too much salt, preservatives, and chemicals, which may lead to cardiovascular disease and type 2 diabetes (2).
- Focus On Hydration And Mineral Balance
Stay hydrated and replenish your electrolytes naturally.
Holistic drinks include:
- Water
- Seltzer
- Fresh juice
- Black coffee
- Unsweetened tea
Your healthy food list should include magnesium and potassium-rich foods, like watermelons, spinach, and bananas.
Restoring electrolyte balance can aid physical performance and muscle recovery and stimulate energy, especially after an intense workout (3).
- Reduce Inflammatory Foods
Reduce your intake of foods that cause inflammation, such as:
- Processed oils
- Refined sugars
- Processed meats
- Artificial sweeteners
- Excessive refined carbohydrates.
This reduction may improve chronic conditions, lower cholesterol, and reduce the strain on your joints and muscles (4).
- Diversify Your Sources Of Healthy Fats
Healthy fats are a concentrated source of energy. They can support the absorption of fat-soluble vitamins (A, D, E, and K). You can add more healthful nutrients to every meal with a wide variety of healthy fat sources.
So, include more:
- Plant-based sources – Avocados, nuts, seeds, olives, coconut, etc.
- Animal-based sources – Fatty fish, eggs, full-fat dairy, butter, etc.
- Cooking oils – Extra virgin olive oil, coconut oil, avocado oil, etc.
- Other sources – Seaweed, tofu, tempeh, edamame, etc.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
What Is A Holistic Diet Plan?
A holistic diet plan helps you choose the right foods in the right quantities and prepare them in ways that nurture your body, mind, and emotional well-being.
Prioritize whole, nutrient-dense foods with minimal processing as a rule.
You can select foods depending on personal taste, fitness goals, and health conditions.
For example, if you are low in energy, you may benefit from iron-rich foods (e.g., lentils, spinach, or baked beans). However, to stabilize glucose levels, more omega-3 fat sources, like fatty fish (5, 6).
Portion control can make a big difference in your eating habits:
- It manages the intake of every ingredient
- It reduces caloric intake
- It prevents over-eating
Half your plate should consist of vegetables and fruits, a quarter with lean protein, and one quarter with whole grains.
However, different cooking methods can achieve different results.
Deep frying adds extra calories and unhealthy fats and reduces nutritional value.
A holistic diet plan encourages healthier cooking methods, such as:
- Boiling
- Grilling
- Roasting
- Steaming
- Stir-frying
Your body’s need for proteins, carbs, fats, vitamins, minerals, and other nutrients can vary from time to time. The BetterMe app considers your needs and creates a customized nutrition food list. You’ll know what to buy to keep you full, energetic, and healthy. No food goes to waste, and every bite counts. Our previous article covers everything you need to know about 7-Day Clean Eating Meal Plan And Grocery List.
What Are The Benefits Of A Holistic Diet?
To holistic nutritionists, food is more than just energy.
It has a double purpose:
- To provide essential nutrients
- To act as a natural form of medicine
Ancient and expert teachings designed holistic nutrition to heal the body, mind, and soul.
By following a holistic diet food list, you may experience:
- Weight management and weight loss (7)
- Increased energy levels (8)
- Improved mood (9)
- Better sleep patterns (10)
- Improved glucose control (11)
- Easy bowel movements
- Relief from bloating, heartburn, and constipation (12)
- Lower LDL cholesterol (13)
- Improved skin tone and texture (14)
Studies also show that holistic dietary interventions may prevent or manage various chronic diseases, such as (15)
- Gout
- Obesity
- Diabetes
- Hypertension
- Heart disease
The nutrients in whole foods help reduce inflammation, maintain a healthy body weight, and boost heart health. But, to reap the benefits of holistic nutrition, it’s best to pair the meal plan with moderate physical activity and healthy lifestyle choices.
Can You Lose Weight On A Holistic Diet?
Holistic nutrition provides a comprehensive approach to healthy eating habits rather than strict diets or quick fixes. Weight loss comes when:
- You eat nourishing foods
- Prioritize quality sleep
- Stay physically active
- Manage stress
A balanced diet food list can help you develop a healthy relationship with food.
Mindful eating can boost satiety and prevent overindulgence. It involves savoring every bite and recognizing when you feel full.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
What Is A Holistic Nutritional Food List?
A holistic diet food list is a collection of foods that work with your body’s bio-rhythm and allow you to create dishes for optimal digestion.
Focus on a variety of food groups with high-quality standards.
The list can include:
- Whole grains: Choose organic, minimally altered grains such as brown rice, quinoa, rolled oats, farro, barley, etc.
- Fruits and vegetables: Opt for seasonal and locally-grown produce, such as leafy greens, citrus fruits, berries, stone fruits, melons, cruciferous veggies, root vegetables, etc.
- Protein sources: From organic plant-based foods (e.g., legumes, tofu, beans) and animal-based foods (e.g., antibiotic-free lean meats, grass-fed dairy, fresh fish, and pastured eggs).
- Fermented foods: Choose foods that use traditional fermentation methods like kefir, kimchi, and sauerkraut.
- Healthy fats: Prioritize cold-pressed cooking oils and foods like avocados, nuts, and seeds.
- Herbs and spices: Season your food with non-irradiated spices, such as garlic, ginger, turmeric, etc.
Read More: Does Healthy Food Taste Bad? Debunking The Long-Standing Myth.
What Is The #1 Healthiest Food in the World?
It is difficult to pinpoint precisely one food that can beat all the rest.
The best food has a higher-than-average nutritional benefit in one or more areas.
It can benefit digestion, nutrient absorption, heart health, weight loss, etc.
The healthiest foods that could meet this criteria include:
- Broccoli
- Avocado
- Quinoa
- Spinach
- Beets
- Fish
- Kale
- Garlic
- Almonds
- Blueberries
- Greek yogurt
- Sweet potatoes
Holistic eating is a very simple style of eating. It involves consuming whole, minimally processed products and practicing healthy lifestyle changes. You don’t have to worry about counting calories, eliminating many food groups, or changing your eating times. A healthy morning meal should include complex carbohydrates, protein, and healthy fats. Whole grains, eggs, fruits, vegetables, and nut butter keep you full longer and provide energy. It’s all about the calories. When you eat fewer calories than you burn, you can shed the excess pounds. But don’t expect to lose too much weight in just one week. You still need exercise, quality sleep, and healthy lifestyle changes to reach your fitness goals. Food as medicine is a popular concept in holistic eating. It means that food is more than just fuel for the body. It can strengthen the immune system, manage or prevent some diseases, and boost quality of life.Frequently Asked Questions
What is the simplest diet you can live on?
What’s a healthy breakfast?
How to be fit in 1 week without exercise?
What is food as medicine?
The Bottom Line
Holistic wellness uses a comprehensive strategy to address physical, emotional, and mental well-being. In holistic medicine, nutrition supplies the body with all the necessary compounds for overall health.
You tailor the meal plans to your needs and practice mindfulness with healthy lifestyle changes.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations (2024, nih.gov)
- Red and Processed Meats and Health Risks: How Strong Is the Evidence (2020, nih.gov)
- Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers (2021, nih.gov)
- Anti-Inflammatory Diets (2023, nih.gov)
- Dietary Iron (2024, nih.gov)
- Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis (2019, nature.com)
- Using a holistic health approach to achieve weight-loss maintenance: results from the Spirited Life intervention (2018, nih.gov)
- A Critical Review on the Role of Food and Nutrition in the Energy Balance (2020, nih.gov)
- Food and mood: how do diet and nutrition affect mental wellbeing? (2020, nih.gov)
- Nutritional Elements in Sleep (2022, nih.gov)
- Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review (2022, frontiersin.org)
- High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids (2021, nih.gov)
- The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials (2021, nih.gov)
- Functional Foods in Dermatology (2023, nih.gov)
- Impact of a Whole-Foods, Plant-Based Nutrition Intervention on Patients Living with Chronic Disease in an Underserved Community (2021, nih.gov)
