A healthy diet should consist of whole foods that are not processed and stripped of their nutrients. Foods in their natural, raw forms are generally easier to digest and rich in vitamins and minerals. Processed foods are often filled with chemicals, preservatives and additives to keep them edible for longer periods of time. They are also much higher in fats, sugar and sodium than their whole-food counterparts. In addition to regular physical activity and mind-body relaxation, a healthy lifestyle should include a whole-foods diet.
Step 1
Buy fresh foods and avoid canned foods that are processed or packed with preservatives. Canned foods often are high in sodium and sugars to keep the food from going rancid and to provide a sweeter taste. This is evident in beans and legumes, which are best fresh from the plant vs. the canned variety. Purchasing beans by the bulk and presoaking them also makes them easier to digest for a healthy body.
Step 2
Purchase frozen vegetables in moderation, but ensure they have no added salt. Read the nutrition label to ensure the only ingredients listed are the vegetables themselves. Any ingredients you do not recognize are generally additives or preservatives that are not necessary or healthy for the body in large quantities. Avoid frozen dinners and prepackaged foods that are high in sugars, fats and salt, and have a long list of unidentifiable ingredients. Prepare fresh vegetables, lean proteins and complex carbohydrates for simple, healthy meals instead. For instance, instead of a frozen dinner of processed chicken with potatoes and gravy for a meal, make a grilled chicken breast, roasted vegetables and whole-grain brown rice instead.
Step 3
Choose organic foods, particularly fruits and vegetables, as often as possible. Non-organic foods often can be sprayed, washed or waxed in chemicals and pesticides that are unhealthy to digest and could be dangerous to your health. It is also important to select organic meats when possible and opt for grass-fed poultry and beef vs. grain-fed. Look for meat products and eggs whereby the animal was raised naturally or free-range. Avoid farm-raised animals as they are often filled with chemicals to help them grow to an ideal weight.
Step 4
Avoid fats in processed foods such as cookies, cakes and ice creams. Instead, consume healthy fats as part of a whole-foods, healthy diet. Healthy fats are essential for normal functions, absorption of vitamins, and skin growth and repair. Traditional, unsaturated fats can be found in coconut, extra virgin olive oil, flaxseed oil and hemp oil. Avoid vegetable oils such as canola, sunflower and safflower oil, which are difficult to digest. Healthy fats are also found in other sources such as salmon, herring, mackerel, eggs, and raw nuts and seeds.
Step 5
Eliminate or reduce processed soy from your diet. Soy should be consumed in its most natural or fermented form such as tempeh, miso, edamame, tamari and tofu. Avoid unfermented soy products such as soy milk, soy protein isolate and textured vegetable protein often found in veggie burgers or veggie meat alternatives. These products have been processed and are hard to digest leading to stomach issues and discomfort.
References
- "The Eat-Clean Diet, Fast Fat-Loss that Lasts Forever!"; Tosca Reno; 2006
- "Eat, Drink and Be Healthy: The Harvard Medical School Guide To Healthy Eating"; Dr. Walter Willett and P.J. Skerrett; 2005
- "Clean, Green, and Lean: Get Rid of the Toxins That Make You Fat"; Walter Crinnion; 2010
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