Whole Foods Diet

shutterstock_7837345.jpgWhole foods are foods as they are found in nature.
They contain flavor and ingredients that nature intended.
They are free of artificial flavors and colors as well as added chemicals that are used to increase shelf life of processed foods.
Since whole foods have been minimally processed, they provide more natural ingredients such as vitamins, minerals, and fiber.
Food that is organic is free of chemicals, pesticides, herbicides, and fungicides.
These foods are more flavorful and tend to be more nutrient-dense than foods that are commercially grown.
Fruits are most flavorful and nutritious when they are eaten in season. Eat a variety of organically grown fruits to coincide with the change of seasons. Fruit selections include: apples, apricots, avocados, bananas, berries, cherries, grapes, grapefruit, guavas, kiwis, mangos, melons, oranges, papayas, peaches, persimmons, plums and pomegranates.


Vegetables are also most nutrient-dense and flavorful when organically grown and in season. It is important to include both raw and cooked vegetables in your diet. Raw vegetables are higher in vitamin, mineral, and fiber content. Cooked vegetables are easier to digest. Vegetable selections include: artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chard, collard, cucumbers, eggplants, kale, lettuce, mushrooms, parsnips, peppers, potatoes, pumpkins, radishes, rutabagas, spinach, sweet potatoes, turnips, and yams. Sea vegetables such as arame, dulse, hiziki, kombu, nori, and wakame, are good sources of minerals.
Whole grains contain more natural vitamins, minerals, protein, and fiber than refined grains. In addition to whole wheat, whole grains include amaranth, barley, brown rice, buckwheat (kasha), bulgur (parboiled, dried, cracked wheat), couscous (coarsely ground steamed wheat), millet, oats, polenta (coarse cornmeal), quinoa, rye, and wild rice. It is important to eat a variety of grains in your diet. This helps prevent allergies to wheat, which is the most widely consumed grain in the United States. Health food stores and a growing number of grocery stores carry products such as pasta, breads, cereals, and pancake mixes that are made from a variety of whole grains.
Legumes are seeds that are grown in pods. They include beans, lentils, peas, and peanuts. They are a good source of both protein and fiber. Many nutritious products are made from soybeans including tofu, tempeh, garden burgers, and soymilk. Other beans include adzuki, black, broad (fava), butter, garbanzo (chickpeas), kidney, lima, navy, pinto, and black-eyed peas.
Nuts are most healthy in their raw, natural form. This does not include nuts that have been salted, sugarcoated, or roasted. Roasting of nuts decreases the content of minerals and B vitamins and sometimes includes added oil and fat; choose “dry roasted”.
Choose nut butters that do not have added hydrogenated oils – look on the ingredient label. This process alters the monounsaturated oil in nuts forming cholesterol raising saturated fats. Pumpkin, sunflower, and sesame seeds are good sources of protein, minerals, and vitamin E.


Refined white sugar can be substituted with less refined sweeteners that contain some nutritional value. Examples include: barley malt syrup, brown rice syrup, date sugar, dried cane juice, fruit juice concentrate, honey, molasses, and pure maple syrup.
Fish is a good source of protein. It also contains various vitamins and minerals depending on the type of fish. Some fish such as, haddock, mackerel, salmon, sardines, and trout contain beneficial omega-3 fatty acids. These omega-3 fatty acids may raise protective HDL cholesterol and guard against heart disease.
They also are important for proper brain, eye, hair, and skin development. Some research studies suggest that omega-3 fatty acids may also help to protect against and treat certain autoimmune disease such as rheumatoid arthritis.
Animal food sources are most healthy when the animals have been raised without antibiotics, added hormones and other toxins. Cage-free animals experience healthier, less stressful living environments that affect the quality of food they produce. There are a growing number of dairy alternatives. They include almond milk and cheese, rice milk, soymilk, soy cheese and soy yogurt, Brazil nut cheese, nutritional yeast, and tofu sour cream.
Some non-dairy foods high in calcium include dark leafy vegetables such as kale, collards, mustard greens, and bok choy, broccoli, sea vegetables such as, arame, hijiki, and kombu, cooked dried beans, calcium-treated tofu and fortified foods with added calcium, such as soymilk, juices, cereals, and pasta.
Use monounsaturated oils such as olive and canola (grapeseed) oil for sautéing foods because they are more heat-stable. Polyunsaturated oils such as sunflower, safflower, and sesame oils can be added to food after it has been cooked or used in salad dressings. “Cold-pressed” oils are best because the slow-turning presses that crush out the oil generate little heat so that vitamin E and antioxidants are not destroyed.
Heat-pressed oils are treated with petroleum-derived solvents and are bleached and deodorized. Deodorized oil is pale and very bland tasting. Oils should be stored in the refrigerator to prevent spoilage due to oxidation from heat and light. Beneficial omega-3 fatty acids are found in canola, flax, soybean, and walnut oils.

  1. I read your rosacea diet or foods not to eat – can you tell me what I can eat? Doesn’t look like much.

  2. Hi Chris- I know it is really tough huh? I would start out with just moving to the concept of a bland diet without caffeine, spicy foods, and alcohol. The pickled and fermented foods and cheeses are especially irritating for people with rosacea. Start with worrying about the caffeine, spicy foods and alcohol, and see if your symptoms improve with the elimination of those. If not, then you will need to move to the next level and get pickled foods and cheeses out of your diet. It is too hard to remember all the fruits and veggies that you have to avoid. You could do that if you wanted to, but I think you would be better off working with the basics and then keeping a diet diary. A diet diary that tracks the foods you eat each day along with rating your rosacea symptoms on a scale of 1-10 with 10 being the worst would be helpful for you to investigate which particular foods are truly a problem for you.
    Think of the list as common culprits that affect other rosacea sufferers and use it as a jumping off point to investigate your own triggers.
    Dr. Nicole Sundene

  3. Hi, thanks for all the great information Dr. Nicole, im 24, and I have seborrheic dermatitis, and its been pretty bad on my face for the past year or so. Ive tried alot of medicines, and few worked. I have a pretty bad diet, lots of fast foods, my dermatoligist said its not food related. But after alot of research I believe it is. I’ve cut caffiene out, im going to start eating better. Is there anything I should be putting on my face to make it somewhat better,…i.e. certain moisterizers, lotions? thanks again, Damon

  4. I was wondering if you have any recipees/suggestions for making homemade hamburger buns? We try to eat unprocessed foods as much as possible and can’t find any ham buns that would fit this criteria. Also could you post some info. about food additives/colorings, I would like to learn more about this.
    Thank you,

  5. I am desperate to find something that will help my two-year old daughter with her allergies and eczema. Her eczema is so severe that i have taken her to several doctors and we have used several creams, lotions, syrups, etc. She suffers from anaphlaxic alllergies to eggs, nuts, and coconut. She will not eat vegetables of any kind, and very little fruit. I am in despire. Please help!

  6. […] is the list of healthy whole foods lunch ideas to feed your […]

  7. […] contact with chemicals such as bleach and other harsh cleaners whenever possible. Also switch to a Whole Foods Diet to eliminate as many chemicals from your diet as well. Getting off sugar is key. Sugar is a […]

  8. […] is it a complicated surgical procedure. My solution is something that has been around for years – diet and […]

  9. […] below shows dramatic and promising improvement for those with fibromyalgia by simply adopting a whole foods vegan diet that emphasizes increased fruits and vegetables and the elimination of all animal […]

  10. […] Always the first to write a check for some Girl Scout cookies, I was forced to unfortunately say “no thank you” to the hot dog fund raiser. What I did do though, was immediately call my sister, a fellow health food freak to discuss the deep dark irony of hosting a hot dog fund raiser for cancer. (My sister and I are pretty much the female version of the finicky, persnickety duo Fraiser and Niles Crane on a Whole Foods Diet). […]

  11. […] EXTERNALLY, take the time to invest in your health INTERNALLY with pure clean water, organic whole foods, green tea, flax seeds, and all my other favorite things to help you “unleash your inner […]

  12. […] Whole Foods Diet to eliminate the toxic burden on the immune system. Research shows that pesticides in the diet affect the functioning of the immune system. Eat organic whenever possible. […]

  13. […] an organic Whole Foods Diet to cleanse the system, aid detox, and reduce the total load of toxins burdening the […]

  14. […] eat a whole foods diet. Cleaning up your diet and eating whole foods will improve your overall health. Healthy body=Healthy Mind! If you are worried about age related […]

  15. […] I can make this recipe, then ANYONE can make this recipe. Combining the simple whole foods ingredients of salmon with rosemary is not only great for the cardiovascular system, but memory and […]

  16. […] much of disease is highly preventable by implementing a healthy whole foods diet, exercise, and stress […]

  17. […] sure to start a whole foods diet, avoid McInflammation whenever possible, and get all the Kitchen Table Villains out as they are […]

  18. […] anything crazy like that, I don’t need any lawsuits here. We are just covering the basics.) Whole Foods- The most important question for weight loss is “do you have real fat or false fat?” […]

  19. […] and U-line for supporting my mission to makeover all the kitchens in America and make them WHOLE FOODS HEALTHY! Sign up for healthy news you can use! As a member of our community, you will receive fun […]

  20. […] of antioxidants in your diet, then eat your fruits and vegetables, drink green tea, follow a Whole Foods Diet, remove arachidonic acid from your diet, and support the agriculture that grows around you locally […]

  21. […] ploys to get us buying useless stuff that pollutes us and the environment. By switching to a whole foods diet you are reducing much of the waste that goes both in to your body and in to the […]

  22. […] in margarine that is now known to cause cancer) have not lasted the test of time that natural whole foods have. If you want to add some Omega 3’s to your family’s spread you can melt a cube of […]

  23. […] for an already preventable disease? Cervical cancer is preventable through yearly pap smears, healthy diet, and healthy […]

  24. […] for an already preventable disease? Cervical cancer is preventable through yearly pap smears, healthy diet, and healthy […]

  25. […] this is just a giant strategically planned nag on my part to inspire the consumption of more whole foods, especially those rich in flavonoids. And yes it really was too easy to grab your attention with […]

  26. […] course you should never try a new recipe while entertaining, but I have given each food a “whole foods makeover” so that you can try a healthier option next time. There should be a next time–in just a few […]

  27. […] had a Happy Thanksgiving Feast and did their best. If you are still struggling to get back on the Whole Foods Wagon I have invited Dr. Scottt Olson, author of Sugarettes to chat with us about why we need to care […]

  28. […] best fiber sources obviously come from whole food dietary […]

  29. […] you are working to adopt a healthier lifestyle I would recommend a basic regime of a Whole Foods Diet, magnesium, coQ10, vit C, Potassium, and fish oil (do NOT take if you are on anti-coagulants), as […]

  30. […] option, if it pertains to your health condition, is to get your system in optimal condition through diet and […]

  31. […] couldn’t help but chuckle at that one.  Because the REAL dark irony is that a whole food diet and lifestyle will help you look a million times better than anyone botoxed or pumped full of […]

  32. […] a whole foods diet rich in superfoods. Superfoods are rich in antioxidants as well as vitamins and minerals that slow […]

  33. […] Nag everyone to eat a Whole Foods Diet. Processed foods were soooooooooooooo 1980’s. Whole Organic foods are the new millennium. […]

  34. […] foods from the health food section are not always the best choice. The key is to eat real, whole foods that are as close to their natural state as possible or use them in recipes with other whole […]

  35. […] and subscribe to Mercola.com as we both are fighting the same cause: disease prevention through a whole food diet and lifestyle. It is one of my greatest honors to bring to the Kitchen Table Osteopathic Physician, […]

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