Over recent years, many have embraced the idea of whole food eating for beginners.
Some drift towards a healthier lifestyle and consider a no processed food diet menu.
Eating whole foods makes you more intentional about the foods you consume and their effects on your body. That is why whole food meal plans have become extremely popular.
Embracing a whole food diet is something that you should not take for granted.
It comes with several benefits that include but are not limited to the following:
In this case, you lose fewer nutrients because of processing. Therefore, whole foods contain vitamins, proteins, antioxidants, minerals, and fiber.
Fiber, pre- and probiotics, and plant polyphenols can all benefit digestive health and tend to be plentiful in such diets.
A whole food meal plan involves consuming foods closer to their natural state while minimizing or eliminating the most processed or refined options.
This meal plan requires consuming foods rich in nutrients and ideally with limited additives.
Start by asking, “What are whole foods…?”
Examples of whole foods include the following:
Fruits contain essential nutrients, including vitamins, minerals, and antioxidants.
Some of the fruits and vegetables suitable for a whole food diet include:
Whole grains are a healthier option compared to refined grains. They offer more excellent nutritional benefits and are rich in:
Sticking to whole grains instead of refined ones may help:
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Eating a variety of proteins is vital in ensuring that your body gets all the necessary nutrients and meets your daily protein needs. Whether animal or plant-based, you must ensure you are getting enough to meet your requirements.
Understand that proteins are the building blocks needed for the growth and repair of muscles (3).
Lean protein examples include:
Nuts and seeds are rich in healthy unsaturated fats, fiber, proteins, and other nutrients. Add them to vegetables, sauces, and salads, or eat as a snack.
Nuts and seeds to try include:
Dairy is also a significant component of a whole food diet plan. However, not every dairy product is a whole food. Some may contain additives and could be highly-processed.
Consider whole food dairy products that are:
Examples of whole food dairy products include:
Read more: High Protein Pescatarian Meals For Weight Loss
Transitioning from your regular diet to an entirely new plan may seem challenging at first. However, you can start with minor changes; over time, you will get used to the new diet.
Now, when starting on your whole food meal plan for beginners journey, you need to:
Before you get immersed in a whole food diet plan, the first thing is to learn everything about it. You need to educate yourself on:
As mentioned, whole foods are close to their natural state or are minimally processed. Examples include whole grains, fruits and vegetables, lean proteins, nuts, and seeds.
These foods can be fresh, frozen, dried, or even canned – the key is to look for options without too much added sugar, unhealthy fats, sodium, or other unwanted additives.
Once you have identified and learned about whole foods, the foods to eat, and everything else about this diet, you can create a plan that suits your personal needs and goals.
Whether you’re following a whole food meal plan for weight loss or just a plan to eat healthier, planning will help you stick to it and achieve your goals.
By planning, you can ensure that you pack your daily diet with whole foods.
You need to purchase the whole foods you want to stick to your plan.
If you will not pre-stock them, identify places or grocery stores where you will acquire them whenever you need.
It is also important to cook for yourself at home. Home-cooked meals help you control and be sure of the ingredients you consume.
Of course, there are many quick whole food recipes that you can experiment with at home.
A whole food diet is not an outrageous or restrictive fad diet that you will find challenging to implement.
Whole foods are similar to the foods you usually eat. However, you only need to make simple swaps like:
That makes it easy to adapt since you only need a strategy and insights into how to go about it.
A whole food diet plan is a structured approach that focuses on eating whole, unprocessed, or minimally processed foods, such as fruits and vegetables, lean proteins, healthy fats, whole grains, and dairy.
Most foods in a whole food diet plan also do not contain artificial flavors, sweeteners, preservatives, or added sugars.
As mentioned above, some of the specific examples of whole foods include the following:
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You can start eating whole foods anytime, but the best time is now.
If you need to change your lifestyle regarding food choices, you can switch immediately. The sooner you start embracing this diet, the better.
When you start eating 80% whole, minimally processed foods, your body might undergo some changes that will be visible in the long run, such as the following:
Losing weight can also lower these risks.
For instance, different fruits and vegetables have high vitamin and mineral content that are good for the skin.
Of course, eating whole foods also produces numerous other benefits or changes that cumulatively lead to better overall health and well-being.
Read more: How to Make a Nutrition Plan: A Step-by-Step Guide
Yes, eating whole foods can make you lose weight. You need to understand that weight loss is mostly a matter of calories. Therefore, your whole foods meal plan should create a calorie deficit that is significant enough to cause weight reduction.
It is also important to note that whole foods are generally lower in calories than highly processed foods. Ultra-processed foods tend to contain added sugars and unhealthy fats, making them high in calories, hyper-palatable, and easy to overeat (4). Replacing highly processed foods with whole or minimally processed foods in your diet often reduces your calorie intake, promoting weight loss.
Yes, Greek yogurt is a whole food because it is minimally processed. Plain Greek yogurt is made from natural ingredients and does not contain artificial flavors or sweeteners. It is important to note that unsweetened plain yogurt is suitable for a whole-food diet. You can add flavorings, such as berries and nuts. Most manufacturers and chefs make pasta from refined flour that doesn’t fit the whole food category. Therefore, pasta is not a whole food based on that fact. However, pasta made from whole wheat is a whole grain product you can include in a whole foods diet. Brown rice is a whole food, while white rice is not. It is important to note that white rice is refined and its bran and germ removed, while brown rice retains the nutrients. Yes, eggs are a whole food. Eggs are nutritious and contain high-quality nutrients, healthy fats, and other essential nutrients. They are, therefore, a good protein source for a whole food diet plan. Therefore, if you want to include more proteins in your whole food diet, consider adding eggs to your ingredients.Frequently Asked Questions
Is Greek Yogurt A Whole Food?
Is Pasta A Whole Food?
Is Rice A Whole Food?
Are Eggs A Whole Food?
A whole food meal plan helps you get back on track with better eating habits.
Your current diet could affect your health, but a lifestyle change, especially in food choices, can reverse that and improve your overall well-being.
Transitioning to nutritious, minimally processed foods can have many health benefits.
Therefore, a whole food diet may be worth trying if you want to live a healthy lifestyle or manage your weight.
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