The term natural foods generally refers to foods in their most natural or minimally processed forms. Numerous diets based on natural foods are available, each with varied guidelines and principles. Incorporating natural, whole foods into your diet can improve your overall wellness and reduce your risks for numerous diseases, according to the Mayo Clinic. For specified guidance, discuss your dietary goals with a qualified medical or dietary professional.
Whole Foods Diet
A whole foods diet is based on foods in their most natural form. This means avoiding processed foods, such as enriched breads, pasta, cereals and snack foods, and opting instead for fruits, vegetables, whole grains, fish, poultry, lean meats, legumes, nuts and seeds. According to the Mayo Clinic, whole foods, such as whole grains, fruits and vegetables, are optimum sources of vitamins and minerals your body needs. To gradually adapt to a whole foods dietary lifestyle, increase the amount of fresh fruits and vegetables you consume. Replace white bread with whole grain bread, white rice with long-grain brown or wild rice, and nuts or plant-based oils in place of butter or margarine. Unprocessed meats, poultry and fish provide valuable amounts of protein, B vitamins, iron and other nutrients. In addition to improving your immune system, a whole foods diet can reduce your risk for Type 2 diabetes, heart disease, cancer and high blood pressure.
Ayurvedic Diet
The Ayurvedic diet is a holistic diet first developed in ancient India. In additional to encouraging intake of natural foods, Ayurvedic practitioners encourage certain food combinations, such as consuming certain fruits alone and separating meats from starches. Ayurvedic diets also encourage mindful eating, or eating with heightened awareness. According to the University of Maryland Medical Center, the Ayurvedic diet may improve cholesterol levels, reduce anxiety, reduce the aging process and support blood pressure control. Ayurveda also encourages use of particular herbs, which may provide antioxidant benefits, and limiting or restricting meat intake. If a natural diet that emphasizes spirituality and holistic health care interests you, discuss an Ayurvedic dietary lifestyle with a qualified professional. For a list of Ayurvedic practitioners in your geographical area, the UMMC suggests contacting the National Institute of Ayurvedic Medicine.
Organic Diet
Organic foods are developed by organic farmers who utilize special agricultural methods that support the environment. Organic meat poultry, dairy products and produce are not treated with chemical-containing fertilizers or pesticides. While organic foods are prepared through more natural farming techniques, not all organic foods are consumed in whole, natural form. For example, a box of cookies may carry the label "certified organic." However, cookies are processed foods, generally made from enriched grains, sugar and other ingredients. According to the Mayo Clinic, no conclusive evidence indicates that organic foods are healthier than other foods. However, an organic diet can provide ample nutrients when based upon organic fruits, vegetables, whole grains, lean meats and low-fat dairy products. Though organic foods tend to cost more than other foods, you can find fulfillment in knowing that the food you purchase and consume is not damaging to the environment.
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