5 Tips to Eat More Whole Foods
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What do vegan and paleo diets have in common? Even though paleo and vegan diets seem to be on the opposite end of the diet spectrum, they’re actually very similar. Both diets are made up of whole foods. Read on to implement these 5 tips to eat more whole foods.
A whole foods diet includes “foods that are as close to their natural form as possible” (Magee). Personally, I don’t follow strict rules where I’ll never eat a processed food in my life again, but at home, in my kitchen I eat whole foods.
What I have found through diet experimentation is that a healthy diet can include a wide variety of eating patterns. Any pattern of eating, that focuses on whole foods will be beneficial, whether or not you eat meat.
In general, I encourage people to experiment with the way they eat, assuming they are not already aware of food sensitivities, allergies or gluten and dairy intolerance. Bring awareness to how the foods make you feel, and ultimately use that awareness as a guide on future food decisions.
A strict meal plan will only work for so long, but if you are aware of when and why you choose foods, that will give you the power to create your own whole foods diet that caters to your own personal needs.
Eating More Whole Foods Journey
A few years ago, I decided to eat vegan for a month. Before that I had tried eating gluten free, paleo, high protein, and low carb. These patterns of eating didn’t work for me. First, I don’t have a gluten intolerance, or Celiac disease, which is a serious autoimmune disorder where one who suffers is forced to avoid gluten. There was no real reason for me to cut gluten out, and it didn’t make much difference in how I felt. A high protein diet wasn’t for me either. I found I was very tired and without my beloved fruits!
By the time I arrived at a whole foods plant-based diet, I had had several unsuccessful trials at finding a diet that gave me more energy. When I informed people that I would be eating vegan, most people heckled me, and it was downright offensive to some people. I of course, laughed it off, but I remember feeling a bit self-conscious about explaining to people why I wanted to change my diet.
The truth was, initially it was out of pure vanity. I wanted my skin to be clearer and to stop worrying about what to eat. I wanted to stop obsessing about the confusing food choices. It was hard to explain that to people without doubting my decision while admitting my own insecurities. I had found myself in a nasty cycle of healthy eating, worry, and unhappiness with food. A whole foods plant based diet offered the ability to cut out processed foods and stop worrying about every choice I made. It simplified it for me.
Benefits of a Whole Foods Diet
What I found from eating vegan for a month was that my skin had cleared, I surprisingly lost weight, and I worried less about what I ate, plus a myriad of other benefits that I’ll probably write a future post about. By the end of the month, I decided that 100% vegan wasn’t for me, but that I would try and avoid dairy and processed foods most of the time, and I would eat meat less often. What emerged without me really trying was a simplified whole foods diet. If it was real food, I ate it. If it wasn’t, I tried to avoid it. It was literally simple.
Food Products Make Eating Whole Foods Confusing
The diet and food product industry try to complicate matters, and sadly I’ve read some of the books and rules. “Don’t eat past 7 pm! Never eat carbs at night! Keep meticulous track of all foods you eat!” I mean, that just wasn’t the life I wanted to lead, and I doubted that eating food was supposed to be that way. I love eating! Why should it be calculated? I’m more of a qualitative type gal anyways.
When I grocery shop now, I’m always in awe of how much of the store I don’t need. Most of the grocery store is made up of “food products,” not actual food (Pollan). These food products are made to be addictive. There’s a reason I don’t buy Cheetos, because I’d eat the whole bag!
By not buying these products, you’re also voting. Every time you don’t buy a processed food, you’re telling the food market and your grocery store that you don’t need it. Processed foods are also heavily packaged in plastic, or multiple bags, that you as the consumer (and our planet) are paying for.
Furthermore, advertisement campaigns make consumers think certain foods are healthy, when really it’s a processed food with “healthy” written on the box. The cereal aisle is the best example of this. Most cereals are desserts. Some say “healthy” or “made with whole grain,” but in all actuality these products will spike your blood sugar and leave you feeling hungrier than before you ate your breakfast.
The Freedom to Buy Less on a Whole Foods Diet
A whole foods diet cuts out the excess and focuses your choices on real food. For example, I don’t buy sweets. If I want sweets, I bake them myself, and believe me I do, but by just not buying sweets it makes my choices at home simpler. I don’t buy cereals, because most of them are heavily processed and oatmeal is so simple to make. I also don’t buy dairy for myself. Dairy to me is a processed food that I could go without. I still eat it every once in a while, but it’s definitely not a staple of my diet. I even make pizza without it!
A whole foods diet isn’t restrictive. In fact, I’ve never felt more freedom in what I eat. I no longer scrutinize over food choices. I have simple choices at home that are delicious, filling, and healthy. Author Michael Pollan from his book In Defense of Food directs one by these simple rules: “Eat food. Not too much. Mostly plants.” “Food” meaning as close to it’s natural state, and most likely not packaged. When I actually eat REAL food, I don’t have to worry and I don’t have to pay extra for processed foods that make me sick and tired. When you buy less meat, dairy or processed foods the cost of groceries becomes less expensive too.
5 Tips to Eat More Whole Foods
1.Start With Awareness –
I suggest first cultivating an awareness of how foods make you feel and then base future decisions on this. Most processed foods are purposely addictive. So stop right now with the guilt. It’s not just about will power. These foods also make you tired and sick. If I ate an entire doughnut, it might be initially delicious, but after I would have a stomach ache and feel sluggish. I hate that feeling and am so aware of it now, that usually I will pass on that type of processed food.
2.Make a List –
I always make a list when I go to the grocery store. This cuts down on costs per week, and helps me avoid buying something spur of the moment that I don’t actually need. I keep the grocery list on our fridge and anytime I use something from our pantry I write it down on my list for next week.
3.Slowly Buy Less Processed Foods –
It’s simple, but once you start making a list and becoming aware of what foods make you feel the best, slowly stop buying the rest. If I don’t have it in my kitchen, I usually don’t eat it. I also wrote about how buying less processed foods positively affects your happiness. You can read about it here.
4.Make More Meals at Home –
Cutting out even just one day of eating out per week is progress! Not only will you save a ton of money, you will be eating healthier. Restaurants make foods taste delicious without your personal health in mind. You really don’t know all the ingredients that were used in your dish or how much oil and salt were added in the process. Make food in your kitchen to share with your family.
5.Focus on Progress –
It’s a journey, and it’s not black and white. You’ll be continually improving for years. Be patient and focus on the small changes.
Final Words
We all have the ability to simplify our food choices. Start by eliminating unhealthy options entering your home.
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Join the Discussion
What foods do you avoid?
Disclaimer
I am a certified health and physical education teacher, but I am not a dietitian. I’ll never suggest strict meal plans, as I’m not qualified for that, but I will suggest to avoid processed foods, and provide habits and tips to accomplish eating a whole foods diet. In fact, I love to teach how to create your own eating patterns rather than prescribe meals to follow.
Sources
Magee, Elaine. “The Whole Foods Diet.” WebMD, WebMD, www.webmd.com/food- recipes/features/the-whole-foods-diet#1.
Pollan, Michael. In Defense of Food: an Eaters Manifesto. Penguin Books, 2009.
Author
Maria Halcumb is a teacher, reading specialist, and mother. You can find her reading books, being in nature, minimizing her life, and spending time with family and friends in the great PNW or Northern MN. If you want to learn more about Maria, check out the About page.