5 Steps to a Whole Foods Diet

In a previous post, I discussed the documentary Food Inc. and the importance of eating real, whole foods.  In today’s post I’d like to offer some practical steps you can take to help make the transition to a whole foods diet a little easier.

Shop the Outer Perimeter of the Grocery Store

The outer perimeter is where the fresh foods are located. Packaged, processed foods, which are more likely to be higher in refined sugars and bad fats, are usually in the aisles. Typically, the produce section is near the front of the store and I recommend starting there. By filling up your cart with fruits and vegetables first you may be less likely to drop in unhealthy foods later on.

Read labels

If there is an ingredient you cannot pronounce I recommend not eating the packaged product that contains it. As Michael Pollan wrote, “Is this something your grandmother would recognize as food?” How many ingredients are in the food? If it contains more than a handful of ingredients it’s likely highly processed. Do we really want our foods not to expire? What kind of chemicals must be added to make a “food” shelf-stable for so long? Likely not ones you want to put in your body. A chemical I recommend avoiding altogether is high fructose corn syrup. If you see those four words listed in the ingredients, best to leave the product on the shelf.

Shop Organic, Whenever Possible

Certified organic foods contain many benefits, including being free of dangerous pesticides, herbicides and chemical fertilizers. Now, it’s true. Organic food is more expensive. So if budget is a concern I recommend focusing your efforts on meats (chicken, beef, etc.) and the “dirty dozen” fruits and vegetables that are known to be the most contaminated.

Shop Local

Check out your local farmers’ market. There’s a greater guarantee the food will be fresh and non-processed, the environmental impact will be less and you’ll be supporting the local economy while doing something beneficial for your health.

Eat in Season

Fresh fruit and vegetables are best when bought in season. Living in a northern climate, is it really natural to be eating strawberries in December? How far away have these fruits and vegetables been shipped? It’s logical to assume that after spending days on transports these foods will naturally be less fresh. And, if that’s not the case, what chemicals have been added to keep these foods fresh? This point goes hand-in-hand with the previous one since if you’re buying in season you’re likely buying closer to home. The World’s Healthiest Foods has a nice guide for eating in season.

Sometimes, the above suggestions may not be possible. But, by putting them in to practice most of the time, you’ll be one step closer to eating a healthy whole foods diet.

What kinds of tips or suggestions do you have for eating a whole foods diet?