How To Eat A Whole Foods Diet

A whole foods diet is a basic, simple way of eating that is just as it sounds. Meals in the diet are composed of whole foods that are unprocessed or as minimally processed as possible. Another way of defining a whole food is put forth by Beatrice Trum Hunter, author of "A Whole Foods Primer." Hunter says that whole foods have "nothing added and nothing taken away." That is, they are as close to their natural state as possible. The School of Medicine at Texas Tech University suggests that whole foods diets are especially suitable for people with obesity or hypertension.

Step 1

Begin by buying whole foods at the grocery store. Choose items that are completely unprocessed or close to unprocessed, and avoid foods that have undergone intensive enrichment, refinement or fortification. For example, brown rice can be considered a whole food, but white rice has been stripped of its germ and bran and is a more "processed" choice. Refined white pasta, enriched white bread, sugary breakfast cereals and packaged meals or snacks are other highly processed items that most whole food dieters try to avoid. Select plenty of fruits, vegetables, whole grains and natural dairy products.

Step 2

Choose free-range, organic and hormone-free meats, eggs and animal products, whenever possible. Many people who follow whole foods diets are vegetarians or eat meat only rarely. Most meats sold in stores and supermarkets are from animals treated with antibiotics or other drugs and fed a diet that is nutritionally deficient. In contrast, the meats that whole food dieters seek out are from animals that are fed natural foods and raised in humane environments.

Step 3

Focus on foods that are natural and fresh, but try not to be confused by food labels. Andrew and Ivy Larson, authors of "Whole Foods Diet Cookbook," point out that while many whole foods are also vegan, organic or "natural," the reverse is not necessarily true. Vegan or organic desserts, for example, may still be heavily processed or made with refined ingredients that diminish their health value.

Step 4

Combine whole foods and natural flavors through cooking or baking. Occasionally, people confuse a whole foods diet with a raw food diet, but the two are actually very different. While raw foodists also focus on eating natural, unprocessed foods, they do not cook their foods and instead enjoy them in a purely raw or dehydrated state. With a whole foods diet, it's common to combine produce, meats, vegetables, grains and dairy products in casseroles, stir fries, stews, curries, salads and other dishes.

Step 5

Aim to get a great variety of nutrients, vitamins and minerals through the whole foods you eat. Though vitamins, supplements and enriched foods are designed to provide extra doses of nutrients to people who need them, most whole food diet followers are able to get the nutrients their bodies need by including variety in their meals. As Douglas L. Margel, author of "The Nutrient-Dense Eating Plan," points out, whole foods are the most nutritionally rich foods around because they have not been altered in any way.