If you've been following along for a little while now, or heck, even if you've just joined me, you can probably tell I'm a little obsessed with whole foods. I have been in this 'food is medicine' space for a little while now and I 100% believe we can optimise our health through a whole foods diet.

I am constantly reading new books, research articles and staying up to date with the latest in functional medicine and have a passion to curate this information and share it with you. We don't have to accept that diabetes, heart disease, obesity and cancer are just diseases we get as we age, like it's 'inevitable'. This is absolutely not the case.

Just because it is common, doesn't mean it's normal.

So how can you optimize or even just transform your health? Eat. Whole. Foods. That is the critical first step to take.

I can talk about all the things to avoid and eliminate from your diet, but I'm a 'glass half-full kinda gal' so for the purpose of this blog post, I'm here to tell you some of the top foods to include in your diet. 

Let's start with the basics by first asking, what do I mean by whole foods? Whole foods are foods that are minimally processed and are as close to their natural state as possible. They provide essential nutrients like vitamins, minerals, fiber, and antioxidants that are vital for the proper functioning of the body. Here are some of the top whole foods to include in your diet and how to incorporate them into your meals for optimal health.

Leafy Greens

These are my favourite! Leafy greens like kale, spinach, collard greens, and Swiss chard are some of the most nutritious foods you can eat. Here are some of the subpoints about the benefits of leafy greens:

• They're an excellent source of vitamins A, C, and K, as well as folate, calcium, and iron.
• They're low in calories, making them great for weight management.
• They're versatile and can be added to salads, smoothies, soups, or sautéed with garlic and olive oil.

You should aim to incorporate leafy greens in your meals at least once if not multpile times per day. I usually throw a handful of spinach in my smoothie at breakfast, have a side of steamed kale or silverbeet (swiss chard) for lunch and/or dinner. If I could beg you to add ONE thing to your diet, it would be leafy greens.

Berries

Again, another one of my favourites. Berries are another group of whole foods that are packed with nutrients and are great for your health. Some of their benefits include:

• They're rich in antioxidants, which help protect the body from damage caused by free radicals.
• They're high in fiber and low in calories, making them great for maintaining a healthy weight.
• They're versatile and can be added to oatmeal, yogurt, smoothies, or eaten as a healthy snack.

Berries are one of the best fruits to have not just because of their antioxidant levels, but also because of their glycemic index. It is important to be aware of the glycemic index and glycemic load of foods as if you overload your body with too much sugar over time, you can raise the inflammation levels in your body and ultimately develop insulin resistance. This isn't to be confused with straight up type 2 diabetes, rather it is an underlying cause of many chronic diseases. However, that info is for another post.

For a little more info on the glycemic index, I pulled this from explanation from Healthline

"The glycemic index is used to measure how much a specific food increases your blood sugar levels. The higher the GI, the greater the effect on blood sugar levels."

Whole Grains and Legumes

Whole grains and legumes are two more categories of whole foods that are super important to include in your diet. Some of their benefits include:

• Whole grains like quinoa, brown rice, and whole wheat pasta are rich in fiber, which helps keep you feeling full and satisfied. (Fiber is also AMAZING for your gut health).
• Legumes like lentils, chickpeas, and black beans are an excellent source of plant-based protein, fiber, and iron.
• Both are versatile and can be used in a variety of dishes, including soups, salads, and side dishes.

Since I dont usually eat meat, whole grains and legumes are featured heavily in my diet. Lentils and beans are some of my favourites that I use in curries, stir fries, baked dishes like shepherd's pie, pastas, dips and even baking like brownies or cookies.

Cruciferous Vegetables

Cruciferous vegetables are nutrient powerhouses that are incredible source of vitamins, minerals, fiber and phytochemicals. Here are just a few of the reasons you need them in your diet:

• Crucifers like broccoli, cauliflower, and brussels sprouts are packed with vitamins and minerals, including vitamin C, folate, and fiber.
• They're also low in calories, making them a great option for weight management.
• Certain enzymes in cruciferous veggies may help protect cell DNA from damage, and others may have antioxidant properties. 
• Roast them in the oven with olive oil and seasonings for a tasty side dish.

This family of veggies is always a staple throughout my meals. The easiest and most delicious way I love to have broccoli and cauliflower is to lightly steam for 5 or so minutes, then squeeze a little bit of lemon, salt and pepper and toss through. Brussel sprouts can definitely be polarising but that taste great when baked in the oven with a little olive oil, salt and smoked paprika.

Eating a diet rich in whole foods is one of the best things you can do for your health. Leafy greens, berries, whole grains, legumes and cruciferous veggies are just a few examples of the many whole foods that are packed with essential nutrients.

Incorporating these foods into your meals is a great way to ensure that you're getting the vitamins, minerals, fiber, and antioxidants that your body needs to function at its best. So start including these foods in your diet today, and enjoy the many health benefits that they provide!

Until next time,

Your Health Coach Bethany