Table of ContentsView AllTable of ContentsWhole, Unprocessed, ProcessedWhole Food ExamplesMeal PlanningSpecial Diets
Table of ContentsView All
View All
Table of Contents
Whole, Unprocessed, Processed
Whole Food Examples
Meal Planning
Special Diets
Whole foods are natural, minimally processed foods free from artificial additives. They retain most of their original nutritional value. Whole foods include fresh produce, like apples or leafy green vegetables, whole grains, and beans.
The best approach to eating more whole foods is to focus on what you can add vs. what you can take away. Incorporating more whole and minimally processed foods will naturally take up space in your diet and help you reduce the less healthy, ultra-processed items.
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Whole vs. Unprocessed vs. Processed Foods
Whole Foods
Whole foods are natural foods in their most basic and nutrient-rich form.Think of them as being as close as possible to how they occur in nature. These foods do not contain additives like sugars, salts, or preservatives to make them more shelf-stable or taste differently.
Whole foods include fresh fruits, vegetables, nuts, seeds, legumes (e.g., beans, peanuts, lentils), and whole grains that are uncooked and in their whole form. For example, a freshly picked apple is a whole food.
Processed Foods
Processed foods are also close to their natural state but may have undergone some basic processing, such as washing or cutting. Whereas a whole apple is eaten as it’s picked, a processed apple is sliced and packaged.
Just because a food is processed doesn’t necessarily make it unhealthy. It just means it’s been prepared for human consumption in some way that takes it a step or more from its natural state.
Many processed foods are generally free from additives, artificial flavors, and preservatives, but they aren’t as untouched as whole foods before being sold.
Examples of processed foods include frozen vegetables or canned beans with no added ingredients.
What Are Processed Foods?
Ultra-Processed Foods
Ultra-processed foods are significantly altered from their original form. These foods are typically highly processed through canning or adding artificial ingredients. They often contain added sugars, salts, unhealthy fats, or preservatives.
Most ultra-processed foods come in packages. Examples include potato chips, cookies, donuts, sugary cereals, and frozen packaged meals.
Are Processed Foods Really That Bad?
Proteins
Technically, the only way to obtain a whole protein source would be to hunt (and prepare) an animal yourself or pull vegetables directly from the plants in your garden. However, there are plenty of highly nutritious, minimally processed protein sources available at the grocery store, such as:
Carbs
Carbohydrates often get a bad rap, but the fact is that they’re your body’s primary (and preferred) source of fuel.They fall into two categories: complex and simple carbs. Complex carbs take longer to digest and don’t cause your blood sugar to increase as rapidly as simple (refined) carbs.
Some examples of healthy complex carbs include:
Fiber
The primary difference between complex and simple carbs is their fiber content. Complex carbs have higher amounts of fiber, which helps slow their digestion and minimize their impact on your blood sugar levels.
Simple carbs, on the other hand, do not contain much fiber and, therefore, do not keep you full for very long. Think about the difference between eating a bowl of sugary cereal vs. a spread of scrambled tofu with veggies and whole wheat bread for breakfast.
Fiber is only found in plant foods, so to get your daily dose (approximately 30 grams per day for general health and disease prevention), include plenty of these fibrous foods in your diet pattern:
Healthy Fats
A high intake of saturated fat can be associated with a higher risk of conditions like heart disease and type 2 diabetes; but unsaturated fat serves important purposes in your body.Saturated fats are found primarily in animal products (with the exception of coconut and palm oil) and are more often added to ultra-processed foods to make them creamy, flaky, and rich.
Get your daily dose of healthy unsaturated fats from foods like:
Plant-Based Whole Food ExamplesIf you are looking to prioritizeplant-based whole foods, try including the following in your diet:Dried peas, beans, and lentilsFruitsRaw nuts and seedsVegetablesWhole grains
Plant-Based Whole Food Examples
If you are looking to prioritizeplant-based whole foods, try including the following in your diet:Dried peas, beans, and lentilsFruitsRaw nuts and seedsVegetablesWhole grains
If you are looking to prioritizeplant-based whole foods, try including the following in your diet:
One of the best ways to increase your intake of whole foods or improve your diet is to start meal planning. Meal planning helps establish certain boundaries to help you stick to your preferred dietary choices. It is also associated with a more healthful diet overall.
Many people find that, after meal planning, doing some meal prep ahead of time can help save time and effort later. For example, chop vegetables, cook a big batch of wild rice, or toss a salad to eat throughout the week.
Whole Food Snack ExamplesWhole and minimally processed foods aren’t just for meals. You can also use them to make healthy snacks. Here are some examples:Apple slices with almond butterBanana slices coated in ground flax seedsHard-boiled eggsSnap peas with hummusWhole grain toast with mashed avocado and pumpkin seeds
Whole Food Snack Examples
Whole and minimally processed foods aren’t just for meals. You can also use them to make healthy snacks. Here are some examples:Apple slices with almond butterBanana slices coated in ground flax seedsHard-boiled eggsSnap peas with hummusWhole grain toast with mashed avocado and pumpkin seeds
Whole and minimally processed foods aren’t just for meals. You can also use them to make healthy snacks. Here are some examples:
Special Diets and Considerations
You can still prioritize whole and minimally processed foods if you follow a specific dietary pattern or need to avoid certain types of foods and ingredients. As with any diet, it may take additional planning to ensure you avoid specific items and find suitable replacements.
When managing diabetes, focus on high-fiber vegetables and legumes to help keep your blood sugar levels as stable as possible. When purchasing packaged foods, read labels to avoid hidden additives or allergens that may be problematic.
Summary
There’s a lot of societal pressure to avoid all processed foods, but the fact is that most foods are processed to some degree—which means they’re not exactly in the same state as when they were found in nature. Choose whole and minimally processed foods as much as possible to support your health.
A good rule of thumb is to eat plenty of fruits, vegetables, nuts, seeds, whole grains, legumes, and other lean proteins and keep sugary, high-fat, sodium-rich, ultra-processed foods to a minimum. You don’t have to strive for perfection. Understanding the degree to which foods might be processed can help you prioritize those with more nutritional value.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Esquivel MK.Nutrition benefits and considerations for whole foods plant-based eating patterns.Am J Lifestyle Med. 2022;16(3):284-290. doi:10.1177/15598276221075992Untied States Department of Agriculture (USDA).Country of origin labeling (COOL) frequently asked questions.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr.2019;22(5):936-941. doi:10.1017/S1368980018003762Lonnie M, Hooker E, Brunstrom JM, et al.Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Holesh JE, Aslam S, Martin A. Physiology,Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7Gluten Intolerance Group.35+ alternative gluten-free grains and flour substitutes.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Esquivel MK.Nutrition benefits and considerations for whole foods plant-based eating patterns.Am J Lifestyle Med. 2022;16(3):284-290. doi:10.1177/15598276221075992Untied States Department of Agriculture (USDA).Country of origin labeling (COOL) frequently asked questions.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr.2019;22(5):936-941. doi:10.1017/S1368980018003762Lonnie M, Hooker E, Brunstrom JM, et al.Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Holesh JE, Aslam S, Martin A. Physiology,Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7Gluten Intolerance Group.35+ alternative gluten-free grains and flour substitutes.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Esquivel MK.Nutrition benefits and considerations for whole foods plant-based eating patterns.Am J Lifestyle Med. 2022;16(3):284-290. doi:10.1177/15598276221075992Untied States Department of Agriculture (USDA).Country of origin labeling (COOL) frequently asked questions.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr.2019;22(5):936-941. doi:10.1017/S1368980018003762Lonnie M, Hooker E, Brunstrom JM, et al.Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Holesh JE, Aslam S, Martin A. Physiology,Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7Gluten Intolerance Group.35+ alternative gluten-free grains and flour substitutes.
Esquivel MK.Nutrition benefits and considerations for whole foods plant-based eating patterns.Am J Lifestyle Med. 2022;16(3):284-290. doi:10.1177/15598276221075992
Untied States Department of Agriculture (USDA).Country of origin labeling (COOL) frequently asked questions.
Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr.2019;22(5):936-941. doi:10.1017/S1368980018003762
Lonnie M, Hooker E, Brunstrom JM, et al.Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360
Holesh JE, Aslam S, Martin A. Physiology,Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6
Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7
Gluten Intolerance Group.35+ alternative gluten-free grains and flour substitutes.
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