Whole Food Guidelines

A whole food diet is constituted by eating fresh foods, organic when possible. The diet should be free from nearly all manufactured foods and completely free from synthetic drinks such as sodas and overly processed foods. Eating a whole food diet can introduce more fiber and good fats into a diet, as well as help repair nutrient shortages.

Organic is Best

When following a whole foods diet, it's important that the most nutritious foods are consumed. Select foods that are free from chemicals and fertilizers. It's best if the dieter can grow his own food, but if that's not an option there are many whole foods markets and farmers markets in most towns.

To achieve the most benefit from the whole foods diet, eat a large variety of foods. This provides the body with more nutrients than eating a smaller selection. Eating organic whole foods can eliminate sugar and salt cravings.

Protein

Meat can be a good source of protein in a whole foods diet, as long as specific guidelines are followed. Meat should be certified as drug- and hormone-free.

Eat fish, but avoid it if it's salted or smoked. Select fish that are high in oil. Favorite fish include herring, eel, mackerel, salmon, sardines, tuna and cod roe. These fish provide an essential amount of omega-3 fatty acids, which are crucial for the whole food diet.

Eggs can also be eaten in moderation. Choose organically certified eggs.

Meat shouldn't be eaten at least two days a week. However, vegetable protein in the form of legumes and lentils may be eaten regularly.

Vegetables and Fruits

If available, eat certified organic fruits and vegetables. Vegetables and fruits should make up at least 40 percent of the diet. Limit the use of potatoes, and make sure when they are eaten they're small with the skin on.

Cooked vegetables, raw vegetables and fruit can easily be added into the whole foods diet by including them in the snack routine. Eat at least three servings of fruit a day.

Dairy

The only dairy allowed in a whole foods diet comes from sheep, goats and soy. If possible, purchase dairy products that are unpasteurized. Optimal dairy comes from sheep and goats that are home raised. That way, milk can be consumed fresh after it hits the pail.

Avoid

Never eat products that come from cow's milk. Do not use salt, sugar, coffee, alcohol or any tea that is not an herbal tea.