When it comes to diets, people often gravitate toward those that feature a strict set of rules about what you can eat, how much, and at what time. A whole-foods diet is not like that. That’s because it’s not a traditional diet. Instead, it’s an overall approach to eating that can be used to guide your food choices over the long term.
What Is a Whole-Foods Diet?
A whole-foods diet is not a formal or commercial diet, says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and adjunct professor at New York University. Rather, a whole foods–based approach to eating is designed to be a long-term, sustainable plan.
It’s about as self-explanatory as possible: You fill your plate with whole foods and, as much as you can, avoid those that are processed. Whole foods, Dr. Young explains, are as close to their natural, unprocessed form as possible. They include foods like whole grains, fruits and vegetables, lean meats like chicken and fish, milk, yogurt, legumes, nuts, and seeds.
Whole vs. Processed Foods
Before you try a whole-foods diet, it’s important to know that most foods you’re eating are processed to some degree. Cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed.”
Nutritionally altered foods include those that are fortified or preserved. That said, any time a food is prepared or cooked, it’s processed to some degree. Take the roasted pistachios you snack on, the bagged lettuce you buy for a lunchtime salad, or the brown rice you’re boiling to eat — they’ve all been processed, even if only mildly.
“I think we need education around the term ‘processed foods,’ says Susie. “They can be very convenient, especially since we’re all so busy. I don’t want someone thinking they cannot have 90-second microwaveable brown rice, when it’s a nutritional powerhouse.”
On the whole-foods diet, it’s okay to occasionally have lightly processed foods like yogurt and cheese (as long as they’re not awash in sauces or syrups). Canned and frozen fruits and vegetables can also be healthy choices when enjoyed without added sugar and excess sodium.