Whole foods are foods that are unprocessed or minimally processed and remain close to their natural state without added artificial ingredients, fats, sugars, or salts. They provide maximal nutritional value and are rich in fiber, vitamins, minerals, and antioxidants.
Examples of Whole Foods
- Fruits and Vegetables: Fresh varieties of all kinds, including apples, oranges, berries, spinach, kale, broccoli, carrots, potatoes, and more
- Whole Grains: Oats (steel-cut or old-fashioned), brown rice, quinoa, barley, farro, bulgur, wheat, rye, millet, buckwheat, and wild rice
- Legumes and Beans: Lentils, chickpeas, black beans, kidney beans, split peas, white beans
- Nuts and Seeds: Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
- Animal Products: Unprocessed meats (such as grass-fed beef, chicken, turkey, pork), wild or unfarmed fish and seafood, eggs, and some dairy products like plain yogurt, cottage cheese, and unprocessed cheese
- Healthy Fats: Natural oils like olive oil and avocado oil, as well as avocados themselves
Foods to Avoid or Limit (Not Whole Foods)
- Highly processed items such as white bread, snack foods, fast food, commercial baked goods, deli meats, and sugary beverages
Whole foods are typically found on the outer aisles of grocery stores and have little to no packaging or added ingredients. They do not come with long ingredient lists or artificial additives
. In summary, whole foods include fresh fruits and vegetables, whole grains, legumes, nuts, seeds, unprocessed meats and fish, eggs, and natural dairy products, all of which support better health by providing essential nutrients without the negative effects of processing
