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Tips for Starting A Whole Foods Diet

Tips for Starting A Whole Foods Diet

Written By Fitness 19

A whole-food diet focuses on eating natural foods that are minimally processed. This lifestyle involves minimizing or altogether avoiding foods that contain artificial ingredients, have added sugars, and are highly processed. The primary concept of the whole-food diet is implementing healthy and nutritious foods that support overall health and well-being.

Following a whole-food diet has many benefits, including improving health, boosting energy, sleeping better, improving digestion, enhancing focus, and stabilizing mood. It’s important to know that a whole-food diet doesn’t lack delicious meal options and snacks. Gradual transitioning into this diet can allow you to ease into it without it being a significant shock to your body and regular habits.

Understand What “Whole Foods” Really Means

A whole-food diet is more of a lifestyle than a diet in the traditional sense. Some people are under the impression that this means you need to be vegan or vegetarian, but that’s not necessarily the case. A whole-food diet embraces natural and minimally processed foods while avoiding artificial ingredients. Understanding the best foods to enjoy during the lifestyle and what to avoid can be the key to success.

Some of the many foods to have include:

  • Fruits (grapes, oranges, strawberries, mangoes, avocados, apples, and bananas)
  • Vegetables (spinach, kale, Brussels sprouts, broccoli, beets, cucumbers, and zucchini)
  • Whole Grains (brown rice, steel-cut oats, farro, and quinoa)
  • Water, unsweetened green tea, chamomile tea, and peppermint tea
  • Lean Protein (tofu, eggs, chicken, wild-caught salmon, sardines, and turkey)
  • Legumes (black beans, chickpeas, lentils, edamame, and kidney beans)
  • Nuts (pistachios, cashews, almonds, walnuts, and hazelnuts)
  • Seeds (sunflower seeds, pumpkin seeds, chia seeds, and flax seeds)
  • Cheese/dairy (unsweetened Greek yogurt, cottage cheese, and Parmesan)
  • Fresh herbs
  • Spices

Foods to avoid include:

  • Processed meat, such as deli meat and hot dogs
  • Artificial sweeteners
  • Packaged and processed snacks, such as chips, cookies, cake, and crackers
  • Packaged sauces and dressings
  • Refined sugar
  • Highly refined grains
  • Processed oils

The list may seem overwhelming, but rather than focusing so much on what to avoid, focus your attention on what foods are ideal. This can allow you to start thinking about what recipes and snacks you can make rather than considering this lifestyle involving deprivation. You may be surprised at the incredible food you can enjoy and how fantastic it tastes.

Start Slow – Gradually Transition

Your taste buds can experience a change when you’re switching to a whole-food diet, especially if you’re someone who usually has a high intake of processed sugary foods. Over time, you may crave junk food less and prefer whole, unprocessed foods. It’s essential to remember that this likely won’t be an overnight change, and you have to give yourself time, be patient, and allow your body to adjust. Aim for progress, not perfection.

Implementing gradual changes can be one of the best ways to start slow and welcome the transition. For example, replace one or two processed items you usually have each week with a healthy whole-food alternative. Take note of your changes to keep track of your progress and see how far you’ve come and how many positive replacements you’ve made during your journey.

Focus on Meal Planning and Prep

Making time to meal plan and prep can be one of the easiest ways to stick to a whole-food diet. Keep a list of foods you can eat or drink in convenient areas so you can refer to it. For example, keep the list on your phone, in your email, and on the side of your fridge.

Plan your meals, snacks, and desserts around these food items. Utilizing items such as your slow cooker can allow you to cook large batches of food and easily access them during the week. Depending on what you’re making, you may even be able to freeze individual meals so you can quickly defrost them and have them whenever you want.

Two meal prep options may be most beneficial for you, even if you have a jam-packed schedule. One is to prepare ingredients and have them in separate containers in your fridge. For instance, have one container with chopped broccoli, another container of brown rice, and another with grilled chicken. You could also take a different approach and make entire meals requiring reheating or eating cold.

Whether you choose one or both methods, you can eat many healthy items, such as fruit salads, chicken salads, stir-fries with vegetables, quinoa bowls, protein bowls, soups, and smoothies.

Stock Your Kitchen with Whole-Food Staples

Keeping your kitchen stocked with whole-food staples can help significantly with meal prep and eating healthier. For example, always have fresh fruits and vegetables available in your fridge. If possible, consider growing your own herbs, fruits, and vegetables. There are even many you can grow indoors, such as green onions.

Stock your pantry with must-have items, such as canned black beans, natural peanut butter, quinoa, steel-cut oats, almonds, cashews, brown rice, and chickpeas. Having an abundance of spices on hand, such as cinnamon, paprika, chili powder, ginger, garlic, and turmeric, can also make a difference when you want to amp up the flavor without using processed dressings or sauces. Don’t forget your beverages, such as water, unsweetened black tea, and unsweetened green tea.

Also, stock up on high-quality oils and natural sweeteners. Avocado oil, raw honey, pure maple syrup, and olive oil are excellent accompaniments to meals and beverages.

Learn to Read Labels

If you’re buying anything in a package, such as canned beans or vegetables, it’s essential to learn how to read the labels so you know what to look for. Opt for items that say “organic” or “non-GMO” whenever possible.

Don’t automatically purchase an item that looks like it could be healthy food when it may be masquerading as such due to added ingredients, such as refined sugars. Aim to buy products with ingredient lists that are as short as possible. If you’re unsure what a particular ingredient is, look it up online before purchasing that product to ensure you’re not getting something unhealthy.

Prioritize Seasonal and Local Produce

Shop local and seasonal fruits and vegetables whenever possible. These fruits and vegetables are typically at their peak regarding nutrients and taste. It’s also ideal to support eco-friendly and sustainable food practices for your own benefit and the environment.

It’s not always easy to remember what’s seasonal, so keep a list available to access whenever you shop. Local farmer’s markets are an ideal place to shop when you’re looking for seasonal and local fruits and vegetables. Depending on where you’re shopping, you may even be able to find additional items, such as raw honey.

Keep an eye out for farms that have roadside stands. Here, you can often buy items such as free-range eggs that are great to eat as part of a whole-food diet. If you’re looking for fresh meat or seafood, it’s ideal to go to a butcher or seafood market if possible, as it’s usually the freshest you’ll get. However, don’t worry if you don’t have these anywhere near you, as you can still get plenty of fresh items from a farmer’s market or grocery store.

Listen to Your Body

Your body may not be thrilled about the changes at first, especially if you made it a habit to eat a lot of sugary snacks, such as cookies and ice cream, or salty processed snacks ranging from pretzels to chips. It’s one of the reasons why gradual changes are beneficial rather than doing an immediate shift. Your body will change, so take note of what’s happening.

One of the best ways to do this is to track your feelings and how your body responds to the whole foods diet. Keep a notebook where you can write about everything from your mood to energy levels and digestion.

Many who enjoy a whole-food diet also adjust their portion sizes accordingly. Rather than incorporating any random healthy foods into a meal, they aim for a more balanced plate consisting of fruits, vegetables, lean protein, whole grains, and healthy oils.

Some people also prefer to use technology to their advantage by downloading an app that lets them track everything from their macronutrients to how much water they drink daily. This is beneficial for your own well-being and for staying on track, but it can also be great for showing your doctor if they request information about your diet lately.

Stay Consistent, Not Perfect

One of the biggest mistakes some people make is being too hard on themselves when following a whole-food diet. It’s essential to be patient with yourself and understand that there’s nothing wrong with the occasional indulgence that doesn’t fit into the plan.

The overall goal of a whole-food diet is to feel better, improve your well-being and health, and eat and enjoy natural foods that are minimally processed. It’s not about depriving yourself of a small piece of birthday cake at your child’s birthday party.

Creating a supportive environment with people cheering you on throughout your journey is essential. There are many forums and groups online that you can join with others who are also following a whole-food diet.

Don’t underestimate even the most minor changes. Even something seemingly simple, such as switching from spoonfuls of sugar in your tea to adding raw honey, is something to celebrate. Every little change is one more step toward feeling better and being healthier. Be proud of yourself.

Remember that embracing a whole-food diet is a fantastic way to nourish your body while improving your overall quality of life and health. You may start noticing the positive changes sooner rather than later, including better sleep, higher energy levels, improved skin, lower weight, better digestion, and a better mood. However, everyone’s body is different. Take things one day at a time, start with gradual changes, and be proud of all the accomplishments you’re making along the way.

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