Whole foods are foods that are unprocessed or barely processed and are as close to their natural state as possible. They are high in nutrients such as vitamins, minerals, antioxidants, and fibre. Wholefoods are derived from a wide range of sources, including plants, animals, and fungi.
Wholefoods include the following:
Apples, bananas, berries, broccoli, carrots, leafy greens, oranges, potatoes, and tomatoes
Brown rice, quinoa, oats, whole-wheat bread, and pasta are examples of whole grains.
Beans, lentils, and peas are examples of legumes.
Almonds, chia seeds, flaxseed, and walnuts are examples of nuts and seeds.
Salmon, tuna, and mackerel are examples of fatty fish.
Chicken, turkey, beef, and pork are examples of lean meats.
Eggs
Milk, yoghurt, and cheese are examples of dairy products.
Processed foods, on the other hand, have been altered in some way from their original state. This includes the addition of sugar, salt, fat, and other additives, as well as the removal of nutrition. Processed foods are frequently less nutritious than whole foods, and they may contain harmful additives.
Here are some of the health advantages of eating entire foods:
Chronic illness risk is reduced. Whole foods have been associated to a lower risk of chronic diseases like heart disease, stroke, type 2 diabetes, cancer, and Alzheimer’s.
Weight control. Whole foods are low in calories and high in fibre, so they might help you feel full and satisfied after eating. Over time, this can result in weight reduction or weight maintenance.
Better intestinal health. Prebiotics and probiotics are found in whole foods and are good to gut health. A healthy gut microbiota has been linked to a number of health benefits, including better digestion, increased immunity, and enhanced mental health.
Energy levels have increased. Whole foods are high in nutrients, which your body requires to function correctly. Eating a diet rich in whole foods will help you feel more energised and less exhausted.
Improvements in mood and cognitive function. Whole foods are high in nutrients that are beneficial to brain function. A diet rich in whole foods has been related to better mood, memory, and cognitive function.
Here are some suggestions for a wholefood diet:
Concentrate on plants. Your diet should be built on fruits, vegetables, whole grains, legumes, nuts, and seeds.
Select lean protein sources. Protein is found in fatty fish, lean meats, eggs, and dairy products.
Limit your intake of processed foods. Processed foods are frequently heavy in calories, bad fats, sugar, and salt. Reduce your consumption of processed foods as much as possible.
Prepare more meals at home. Cooking at home allows you to control the components in your cuisine and ensure that you’re consuming whole foods.
Find recipes at wholefoodearth.com/recipes
Here are some examples of wholefood recipes for meals and snacks:
Breakfast:
berries and nuts in muesli
Fruit, granola, and nut yoghurt parfait
Avocado with eggs on whole-wheat bread
Fruit and vegetable smoothie with yoghurt and milk or plant-based milk
Lunch:
Salad with quinoa, veggies, and grilled chicken or fish
Soup with whole-wheat bread and a sandwich
Tacos de lentils with arroz y aguacate
Dinner left-overs
Dinner:
Brown rice and roasted veggies with salmon
Stir-fry chicken with brown rice or quinoa
Soup with lentils
Meatballs and spaghetti with whole-wheat noodles
Snacks:
Vegetables and fruits
Seeds and nuts
Eggs that have been hard-boiled
Yoghurt
Hummus on whole-wheat crackers
Eating a wholefood diet is one of the healthiest things you can do. Whole foods are high in nutrients, which your body requires to function correctly and lower your risk of chronic diseases. Start by focusing on eating more whole foods if you want to improve your health.
A wholefood diet has additional health benefits.
A wholefood diet has been related to a variety of other specific health benefits, in addition to the general health benefits stated above, including:
Heart health has improved. Whole foods are often high in fibre and low in saturated and trans fats, both of which are crucial for heart health. A diet rich in whole foods has been associated to a lower risk of heart disease, stroke, and high blood pressure.
Reduced chance of developing type 2 diabetes. Whole foods are often low in calories and high in fibre, which can aid with weight management and blood sugar control. A diet rich in whole foods has been linked to a lower risk of developing type 2 diabetes.
Better intestinal health. Prebiotics and probiotics are found in whole foods and are good to gut health. A healthy gut microbiota has been linked to a number of health benefits, including better digestion, increased immunity, and enhanced mental health.