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6 Ways to Switch to Whole Foods
Elaine Magee, MPH, RD posted:
The more we know about nutrition and health, the more it seems we need to eat the way we did a hundred years ago. ?Recent research is pointing us in the direction of eating mostly whole foods (foods in as close to its natural form as possible).?

Consider the following whole food switches:

* Whole grains instead of refined grains whenever possible
* Fruits, vegetables, and beans instead of a supplement containing fiber or vitamins
* A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets made from processed chicken with added fats, flavorings, and preservatives
* A baked potato with chopped green onions and light sour cream instead of sour cream-and-onion potato chips
* Fresh berries added to hot or cold whole grain cereal for a naturally sweet breakfast instead of berry-flavored pastries or breakfast bars
* A smoothie made with blueberries, yogurt, and frozen banana instead of a blueberry slush or flavored drink

Eating more whole foods is one of the easiest routes to improving health and preventing disease. Vegetables, fruits, whole grains, nuts and seeds, and legumes are great examples of foods that offer a powerful combination of important vitamins, minerals, fiber, protein, and antioxidants.

What's a way that you have switched to whole foods lately?
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rathmar responded:
Another thing you can do is switch from white rice to brown rice.
youngcoconut responded:
I totally agree. Asian fried rice dishes work great with brown rice. Even better if you cook the rice w/ chicken stock, coconut water, or both. "Fried Rice" is kind of a only need a tablespoon or two of oil for the entire dish.
Louise_WebMD_Staff responded:
I got a rice steamer last fall to end our reliance on boil in bag rice--because even the brown boil in bag seems more processed and at the same time, the rice steamer saves money in the log run.

Another switch that we have made is to salads and frozen or fresh produce instead of casseroles.

Whole fruits instead of prepackaged "kid fruits" and cocktails.
~Louise Sr Community Moderator
Khristi responded:
Make homemade versions of old favorites & cut fat, salt & sugar where possible. Our family likes Moroccan chicken, so I slow cook chicken quarters in water seasoned with garlic & onion powders, red & black pepper, oregano, cumin & cinnamon; I add carrots, tomatoes, whole garlic cloves, pearl onions, golden raisins, mushrooms, and sweet potato and after a few hours we have a healthier take on a favorite frozen meal. The trick is the spices, the main ingredients in most dishes are pretty obvious. Read ingredients lists for hints & experiment until the spice is right.
rohvannyn replied to Khristi's response:
If you are wanting to make rice, you don't have to have a rice steamer. A pot with a lid is just fine too. Cover the rice with water to a little less than an inch in depth. Bring it to a boil, then turn down the heat to about medium and let it cook for maybe ten minutes or so, turn off heat if it starts to boil over. Let it rest for another ten minutes. Look up the specific cooking times online, but it turns out nice fluffy rice. I liked to cook mine in broth, too.

Also, buckwheat flour is fun to add to baked goods, pancakes, etc. It is not really related to wheat. In fact it's not even a grain, it's actually a small seed, and does not contain gluten. It is a complete protein (means it has all the amino acids) and lots of nutrients. You can mix it in with recipes for added nutrition.

'Your focus determines your reality.' --QGJ

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