Defining Whole Food

What is whole food?

The short answer is this. Whole foods are the type of food that remain as close as possible to the way they were made in nature without processing, additives or refinements.

Going deeper into that answer is very revealing.

Canning, bottling and putting foods in the box are examples of processing. Some additives you may think of are salt, sugar and colors. However, vitamins and mineral enrichment is adding additives. Removing the hull from grain is refinement as is extracting whey from milk.

Five Whole Foods For Better Health and Weight Loss

Whole foods are part of functional nutrition  that impacts your performance and the results you get from ab workouts for women assuming they include variety.

Variety is a key to get all the nutrients your body needs from whole foods.

Five foods listed below give you the variety you need.

Whole foods must be consumed in the way nature made them without genetic engineering, processing, additives, preservatives or both natural and artificial flavors.

The list below have five things in common.

  1. They are easily available and often low cost.
  2. They benefit have phytonutrients and antioxidants increase your bodies ability to fight disease.
  3. They are a rich source of both vitamins and minerals
  4. hey are high in fiber that helps cardiovascular health and reduce cancer risk.
  5. They are low in calories which means they can assist you in weigh loss.


They offer a protein source and are filling. Some varieties have a chewy texture which makes them a favorite replacement for meat without the fat or calories. You could reduce your calories per meal by around 400 calories by substituting mushrooms for meat. And mushrooms are rich in B vitamins, selenium, potassium, riboflavin, niacin, copper, and vitamin D.


Organic apples are a great source of soluble fiber that could help you lower both blood cholesterol and blood sugar. They are rich in Vitamin C that could help keep your blood vessels healthy and build connective tissues. Apples are also part of the Dirty Dozen list of the most chemically contaminate foods. You need to buy them organically grown.


A super food with one of the highest levels of antioxidants and phytonutrients have been connected with chronic disease prevention including heart disease, diabetes and even some cancers. Blueberries have also been connected to combat aging and improve short term memory.


High in vitamin C, lemons could also help your body to become alkaline. Acidic environment within your body is connected to many diseases. Lemons also could help you increase your “good” HDL cholesterol.

The flavonoids in lemons have been connected with inhibiting cancer cell growth and they have anti-inflammatory properties.


Another excellent source of vitamin C as well as vitamin A linked to keep your eyes healthy.

Healthy Meal Plans

Almost without an exception, available online meal plans are, in fact, not plans at all. They are an expression of someone’s idea of how to combine ingredients based on convenience and taste with a hint of the science behind them.

If you are interested in planning a healthy meal, ask yourself the following two questions before first.

  1. What are you trying to accomplish? Be as clear as you can without stressing over things. Clarity of your goal allows you organize your steps.
  2. What is the restriction you face? Time limits and taste preferences could be as limiting as heart disease and diabetes.

Don’t fight your restrictions, be aware of them and plan accordingly.

Below is an example of a Vegan breakfast for those of you who do not have time and prefer not to consume animal products.

A meal does not make a plan, but it could get help you get started especially when you pay attention to the reason behind the preparation of the meal and what it can do for you.

Organic oatmeal with walnuts and raisins breakfast.

The complex carb from the oatmeal provides you with sustained energy for a few hours as well as the fiber to help toxins leave your body few hours later.

The walnuts give you the healthy fats you need for your brain to function optimally.

The raisins add taste and a healthy dose of catechins, which are polyphenolic antioxidants in the blood to fight disease.

These benefits are only available to you if you chew your food. Otherwise, the raisin just absorbs water, swells up and leave your body intact just like fiber.

For a fast increase in your blood sugar to act as an energy boost, you can add fresh fruits that digest faster and enter your blood stream quick.

You could also mix in hemp proteins, assuming your taste buds allow to prepare you for a mid-morning workout.