Navigating the world of nutrition can feel overwhelming. With endless diets, trends, and conflicting advice, it’s no wonder so many of us ask the same question! Now, I am not a registered dietician. I am however, an experienced eater. And, an eater who knows how to fuel my body for the things I want to accomplish--lift heavy, go far, age with power, get sick less, and have enough energy to not crash at 2pm.
When my clients first get into health and wellness, they usually start with exercise. Its not until we've been training for weeks/months that nutrition starts to come up. In my (own, as in for myself) training, there are 2 truths I like to employ:
You can't out-exercise a bad diet.
"Food is the most powerful drug on the planet—it can heal or it can harm." - Dr. Mark Hyman.
(What I mean by "diet" here, is the day-to-day items you use to fuel your body. The breakfast you grab on the way out the door, the pick-me-up after work (PRN), etc.)
But guess what?? Eating well doesn’t have to be complicated. At its core, it’s about returning to whole, minimally processed foods—real ingredients that nourish your body and mind. In this post, we’ll explore big-ticket whole foods related jargon, how to be a better food consumer, and how embracing whole foods can simplify your choices, fuel your body, and help you thrive.
Why Whole Foods Matter
Whole foods are the foundation of a vibrant, energized life. These are foods that are minimally processed and as close to their natural state as possible, like fresh fruits and vegetables, whole grains, lean proteins, nuts, seeds, and legumes.
Minimally processed means the food has undergone very little alteration from its natural state, ensuring it retains most of its nutrients and health benefits. For example, a whole apple is minimally processed, while apple-flavored snacks with added sugars and artificial ingredients are not.
To identify ultra-processed foods, look at the ingredient list. Foods with long lists of unfamiliar, artificial ingredients, added sugars, and preservatives are typically ultra-processed. Examples include sugary cereals, soda, packaged snack cakes, and frozen dinners high in sodium and additives. Whole foods, on the other hand, often have no ingredient list at all—or if they do, the list is simple and recognizable, like "almonds" or "brown rice."
When you prioritize whole foods, you’re giving your body the tools it needs to thrive. For example, fruits and vegetables are packed with fiber and nutrients that improve digestion, boost energy, and enhance immune function. Whole grains like quinoa and oats offer sustained energy, while healthy fats from avocados, fish and nuts help with brain health and inflammation reduction. Choosing whole foods over processed alternatives also reduces added sugars, unhealthy fats, and artificial ingredients, helping you feel better and stay on track with your wellness goals (remember that quote from earlier? Something about futilely out-exercising a bad diet...).
With a little effort, whole foods can become the cornerstone of your diet, making healthy eating accessible and sustainable. Experimenting with foods you already love and some new additions can give you the tools to make sustainable, realistic, long-term food choices.
Explore New Recipes: Make Eating Well Exciting
Eating well doesn’t have to be boring. Exploring new recipes can make it fun and exciting! Trying just one or two new dishes each week is a great way to discover flavors you love while keeping your meals fresh and interesting. It’s also an opportunity to learn creative ways to incorporate more whole foods into your diet and even involve your family or friends in the kitchen.
Looking for inspiration? Check out cookbooks focused on whole foods, follow recipe blogs, or browse social media platforms like Instagram or Pinterest for vibrant meal ideas. Find out favorite cookbook recommendations at the end of this article! You’ll find everything from quick weeknight dinners to meal-prep-friendly recipes.
Here are some ideas to get you started:
Breakfast: Berry Green Smoothie
Blend 1 cup spinach, 1 frozen banana, ½ cup frozen mixed berries, 1 tablespoon almond butter, and 1 cup almond milk. This vibrant drink is packed with fiber, antioxidants, and natural sweetness—a perfect way to start your day.
Snack 1: Veggie Sticks with Hummus
Slice carrots, cucumbers, celery, and bell peppers. Pair them with your favorite hummus for a crunchy, satisfying, nutrient-packed snack.
Lunch: Mediterranean Chickpea Salad
Toss together chickpeas, cherry tomatoes, cucumbers, red onion, Kalamata olives, and feta cheese. Drizzle with olive oil and lemon juice, and season with oregano and black pepper. Serve over a bed of mixed greens or quinoa for a heartier option.
Snack 2: Apple Slices with Almond Butter
Slice a crisp apple and spread almond butter on top. Sprinkle with a dash of cinnamon for a sweet, satisfying treat that’s rich in fiber and healthy fats.
Dinner: Roasted Veggie Bowl
Chop sweet potatoes, broccoli, bell peppers, and red onions into bite-sized pieces. Toss with olive oil, salt, pepper, and your favorite spices (like smoked paprika or garlic powder). Roast at 400°F for 25-30 minutes until tender and caramelized. Serve over a bed of quinoa or brown rice, drizzle with tahini or lemon-tahini dressing, and top with fresh herbs like parsley.
Increase Fruits and Veggies: Small Steps, Big Wins
Adding more fruits and vegetables to your daily meals doesn’t have to be overwhelming. I've been saying it so far, and you'll keep on hearing it, small, intentional steps can make a big difference and help you build healthy habits that last! Here are some of my favorite ways to incorporate fruits + veggies:
Start your day with berries. Add a handful to your oatmeal, yogurt, or smoothie for a burst of sweetness and antioxidants.
Snack smarter. Keep sliced veggies like carrots, cucumbers, celery, and bell peppers ready to grab. Pair them with hummus, guacamole, or a Greek yogurt dip for added flavor.
Upgrade your sides. Incorporate a simple side salad with lunch or dinner to pack in extra greens. Add colorful veggies like cherry tomatoes, shredded carrots, and radishes for crunch and flavor.
Boost your meals. Stir spinach or kale into soups and pasta dishes, or add shredded zucchini to muffins and pancakes for a nutrient boost.
A helpful tip is to “eat the rainbow.” Choosing a variety of colorful fruits and vegetables ensures you’re getting a broad range of nutrients. Each color represents different health benefits—for example, red fruits and veggies like tomatoes and strawberries are rich in heart-healthy lycopene, while orange options like carrots and sweet potatoes are high in beta-carotene for eye health. Plus, a rainbow plate is more visually appealing and fun to eat!
Fueling Your Body: Tips for Balance and Sustainability
A balanced meal includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. This combination not only fuels your body but also keeps you satisfied and energized throughout the day.
Here are some tips for achieving balance and sustainability:
Plan ahead. Take time each week to plan your meals and snacks. This reduces the temptation to rely on processed or fast food options when you’re busy. Batch cooking and prepping ingredients like roasted vegetables, cooked grains, and protein sources can make assembling meals quick and stress-free.
Practice portion control. Use your plate as a guide: half should be fruits and vegetables, a quarter lean protein, and a quarter whole grains.
Focus on quality. Opt for whole, minimally processed ingredients whenever possible. For example, choose whole-grain bread over white bread, or fresh fruit over sugary snacks.
Mindful eating. Slow down and pay attention to your hunger and fullness cues. Chew thoroughly and savor each bite to fully enjoy your meals while improving digestion.
Action Plan: Start Small and Build Momentum
Ready to take action? Start with one or two simple goals this week. Here are some ideas to get you started:
Try a new recipe that features fruits or vegetables as the main ingredient.
Aim for at least five servings of fruits and vegetables daily.
Swap one processed snack for a whole food option, like fresh fruit or nuts.
To make it easier, here’s a suggested shopping list of whole food staples:
Fruits: Apples, bananas, berries, citrus fruits, mangoes.
Vegetables: Leafy greens, broccoli, carrots, bell peppers, zucchini, sweet potatoes.
Whole grains: Quinoa, brown rice, oats, whole-grain bread or pasta.
Proteins: Chicken, eggs, beans, lentils, tofu, salmon.
Healthy fats: Avocados, nuts, seeds, olive oil, nut butter.
Keep this list handy for your next grocery run and build meals around these nourishing ingredients. Small steps add up, and soon these choices will become second nature.
The food dilemma doesn’t have to be a source of stress.
In fact, when we get the basics (whole foods, lots of fruits and veggies) down, we can begin to let go of the minutiae of "dieting".
By prioritizing whole foods, exploring new recipes, and focusing on balanced, nutrient-dense meals, you can fuel your body and simplify your choices. Remember, small, consistent steps lead to lasting change. Celebrate your progress, no matter how small, and continue building habits that nourish your body and mind.
We’d love to hear from you! Share your favorite recipes, your colorful plates, or your successes in the comments or on social media. Let’s inspire each other to keep growing and thriving together.
PS - once you've gotten a handle on the basics of whole foods, if you're curious, the next step might be looking at your macronutrient intake! We will cover that in another post, but if you want to chat sooner, hit me up! Simply reply to the weekly email and we can talk:)
Happy eating! Josie
Cookbook Recommendations:
Happy Food by Bettina Campolucci Bordi
Plant You & Plant You Scrappy Cooking by Carleigh Bodrug (Vegan!!)
Food: What the Heck Should I Cook? by Mark Hyman
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