| A whole foods diet is one that mostly fruits, | | | | consider the meats and grains. Dinner tonight is a |
| vegetables, and whole grains. You want to avoid | | | | stir fry with onions, mushrooms, red bell peppers, |
| processed foods, artificial chemicals, refined | | | | and snap peas? Chances are that means you will |
| sugars, and limit meat. Knowing this, how can you | | | | want a little brown rice to go with dinner. And |
| make a well-balanced whole foods meal? | | | | since you are trying to limit sodium intake, you will |
| Start with the fruits and vegetables. Most people | | | | have to find flavor from more than just the soy |
| plan meals around a meat followed by a starch | | | | sauce. Try new oils like coconut or sesame seed |
| and last they throw on a small portion of | | | | oil for flavor. Incorporate rice wine vinegar for a |
| vegetables, which they will probably throw out | | | | sweet taste, but be sure to avoid any with added |
| anyway. This is the wrong approach. Instead | | | | sugar or high fructose corn syrup. If you want a |
| focus on these fruits and vegetables. They offer | | | | little heat, add some Sri Rachi or sambal paste. |
| a lot of nutrition, are only a fraction of the | | | | Then there are less standard additions. Maybe at |
| calories of your meat or starch, and are often | | | | the market you found some fresh oranges. Try |
| more economical too. Think of the vegetables | | | | adding a little fresh squeezed orange juice to your |
| that you enjoy, ways you know how to prepare | | | | stir fry to give it a new flavor while still using |
| them, and even vegetables that you have seen | | | | whole foods ingredients. Use spices like ginger, |
| and were curious about. Only after that start | | | | garlic, wasabi, Chinese mustard, basil, or mint to |
| asking yourself what kinds of meats and grains, if | | | | add flavor without too much salt. |
| any, you need to have to have a satisfying and | | | | After all of that, then it is time to think of your |
| healthy meal. | | | | meat. A stir fry with a little fresh orange juice |
| If you are in a rut with produce and are just | | | | tastes great with a little bit of boneless, skinless |
| bored of everything at the grocery store, it may | | | | chicken breast. With chicken, be sure to cook it |
| be time to try something new. Look for stores | | | | thoroughly without overcooking. Most poultry is |
| that focus more on fresh produce, local farm | | | | fully cooked at 165 degrees and when it is white |
| stands that sell what they grow, and even a | | | | throughout. If you can avoid drying out your |
| farmers' market. At these places you will probably | | | | chicken, you will not need to slather on the high |
| find more variety, the fruits and vegetables will | | | | sodium soy sauce or fry it. And you only need a |
| taste better, and will be grown locally and in | | | | 2 to 4 ounce portion per person. Fill up on the |
| season. Ask the vendors about products you | | | | vegetables and a serving of brown rice. |
| have never tried before, ask for samples, and try | | | | A whole foods diet seems overwhelming but in |
| new things. This can be a great way to increase | | | | reality it is all about changing your thought process |
| your repertoire without having to spend hours | | | | for meals. Make the produce determine what you |
| searching for new recipes or buy expensive cook | | | | eat and use meats and grains to finish out the |
| books. | | | | meal. It will be far easier to stick to a whole |
| After you have decided how best to incorporate | | | | foods diet and should even be good for your |
| vegetables and fruits into your meal, then | | | | food costs! |