Wholesome means “promoting the health of one’s body”. So, a wholesome diet will focus on a healthy eating plan involving nutrition-rich foods in adequate amounts. These nutrients work as fuel for all functions of the body including digestion, breathing, growth and maintaining body temperature. However, if one wishes to include wholesome foods in the diet, the nature of food must be taken care of, meaning:
- The food must be natural.
- Meal preparation must involve minimal processing
- Foods must be free from artificial additives or preservatives
WHOLESOME FOODS
Although there is a wide variety of nutritious foods that can help support one’s overall health, here is a list of a few of the most important ones.
- LEGUMES
These are rich in fiber, folate and plant-based protein. They are naturally low in fat and are cholesterol-free. Therefore, eating legumes is linked to a lower risk of developing obesity, high blood pressure, heart disease and stroke. Some of the healthiest legumes are chickpeas, lentils, peas, kidney beans, soya beans, pinto beans, black beans and peanuts.
How to include healthy legumes in your diet:
Add lentils and spit beans to soup, use marinated tofu in stir-fries and kebabs, use hummus as a dip or a sandwich spread, and replace dairy milk with soy milk.
- CRUCIFEROUS VEGETABLES
These are foods with rich colors, which indicates how nutrient-packed they are. They are a good source of vitamins and minerals and even possess anti-cancer properties. Apart from the nutritional punch, their versatile flavors have also made them popular nowadays. Cruciferous vegetables include broccoli, cabbage, cauliflower, bok choy, collard, mustard greens, kale, radish, turnip, and beetroot.
How to include cruciferous vegetables in your diet:
Try a broccoli and cabbage slaw, roast radish and turnips to turn down their bitter bite, blend kale or frozen cauliflower into a smoothie or add sautéed kale to a pizza.
- GREEN LEAFY VEGETABLES
These vegetables are a rich source of Folic acid, ascorbic acid, fibers, carotenoids, iron, calcium and folate. The darker the vegetable is, the more it acts as an antioxidant in the body. Some examples of leafy greens are kale, spinach, arugula, Swiss chard, lettuce, and collard greens. Of these, spinach is the most nutrient-dense leafy green with a protein content of 0.7g per cup of raw spinach.
How to include leafy greens in your diet:
Have kale chips as a snack, add spinach to smoothies and juices, add parsley, arugula and beet greens to omelets or green leafy lettuce to wraps.
- TOMATOES
Eating tomatoes daily can boost one’s antioxidant level and lower their LDL and blood pressure.
How to include tomatoes in your diet:
Adding raw tomatoes rich in vitamin C to salads and burgers will brighten the skin and fight inflammation. But when you cook them, by steaming or boiling, it will bring out lycopene, the antioxidant that reduces cancer and improves heart, cognitive, and prostate health.
- YOGURT
Other than being a rich source of protein, calcium, and vitamins, they have an abundance of live cultures and probiotics that enhance gut health. A low-fat yogurt can also be used for a weight-loss diet.
How to include yogurt in your diet:
Since an empty stomach is the best time to consume yogurt, try yogurt for breakfast, straight out of the carton or topped with fruits. Yogurt can also be blended with fresh fruits and ice to make a smoothie or replaced with cream cheese as a dip.
- WHOLE GRAINS
Whole grains are non-processed grains rich in fiber. Some of the most common varieties widely used are corn, rice, wheat, buckwheat, quinoa, and amaranth. They deliver many important nutrients, including vitamins, minerals, protein, and antioxidants.
How to include whole grains in your diet:
One can replace white flour products with whole wheat products, white rice with brown rice, white pasta with whole-grain pasta. Whole grains like barley can also be used in soups, salads, stews, and casseroles.
- NUTS AND SEEDS
Nuts and seeds regulate the body’s weight as their fat content has been fully absorbed. Other important nuts and seeds which can be included in one’s diet regularly are: cashews, walnuts, peanuts, flax seeds, chia seeds, pumpkin seeds, sesame seeds and soy nut seeds.
How to include more nuts in your diet:
Instead of snacking on a biscuit, have a handful of raw or dry-roasted nuts and seeds. Combine them with vegetable-based meals, a salad, or a smoothie.
- OLIVE OIL
Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs (monounsaturated fatty acids). Therefore, consuming olive oil has been shown to increase the level of good cholesterol while lowering the bad cholesterol. Research also suggests that consuming as little as 1/2 tbsp of olive oil daily may reduce the risk of cardiovascular and heart disease.
How to include olive oil in your diet:
Use olive oil for salad dressings, drizzle it over roasted vegetables or use it for cooking.
- FISH
For the meat-lovers, fish is a healthy and low-fat meal option. It is filled with omega-3 fatty acids, vitamin D, and vitamin B2, along with minerals like calcium, phosphorus, iron, zinc, iodine and potassium. According to the American Heart Association, one must eat fish at least twice a week to improve their health.
How to include fish in your diet:
Try swapping meat and poultry for fish wherever possible. For example, instead of eating meat, one can add a can of tuna to their salad or cook fresh sardines with herbs for their main course.
- BERRIES
Berries are packed with nutritional power. They provide prebiotics, carbohydrates, potassium, magnesium, vitamins C and K, and lots of fiber. They are also full of antioxidants, which offer protection against heart disease, cancer, and arthritis. Blueberries, blackberries, and raspberries have the highest antioxidant activity.
How to include berries in your diet:
One can always relish the flavors of delicious berries as they are, or you can blend them in a smoothie, top them on pancakes or waffles, add them to ice cream or frozen yogurt, or even make berry jams.
CONCLUSION
Incorporating these 10 healthy foods in your diet is the best way to add nutrients to the body and limit the intake of unhealthy foods because the fiber in these foods keeps one fuller longer. So, choose these foods to improve your health!
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FAQ’S
Q1 How are foods considered wholesome?
A1 Plant-based foods that are nutrient-rich and processed as little as possible are wholesome. The closer they remain to their natural form, the healthier they are for our body functioning.
Q2 How can one include whole foods in their diet plan?
A2 Here are some easy ways to eat more whole foods in our daily diet:
- Keep a variety of whole foods in your pantry.
- Start your day with a whole grain cereal, oatmeal or whole-grain toast.
- Add whole foods to your recipes.
- Choose foods that have little or no preservatives if buying from a store.
Q3 How should tomatoes be consumed, raw or cooked?
A3 Eating raw tomatoes is rich in vitamin C and will brighten the skin and fight inflammation. However, cooking them by steaming or boiling will bring out lycopene, the antioxidant that reduces cancer and improves heart and cognitive and prostate health.
