Many people are advocating a whole food diet as the best way to eat. Why should we choose that lifestyle and not the Standard American Diet(SAD)? The SAD diet is also called the Western pattern diet, which is a modern eating pattern characterized by consuming many processed or fried foods, red meat, potatoes, refined grains, and high-sugar beverages. In contrast, a whole-foods diet is a nutritional plan that encourages food in its whole, natural, and pure state. Eating food this way provides what the body needs to support a healthful life and fight against disease. While there are some variations, eating a whole-foods diet that includes mainly vegetables, fruit, quality proteins, undamaged fats, and whole starches leads to a healthier life.

Personal Story

I was fortunate to grow up on a farm where we produced our own vegetables, fruit, chickens, eggs, and beef. My family often baked our own bread, muffins, and desserts. At my little country school, my lunch usually looked different from other children’s lunches. I didn’t eat much processed food. I am glad I learned to eat healthy food at a young age.

Whole Food Diet Beginnings

In the 1930’s, a homeopath named Rocine and a chiropractor named Dr. Jenson started the diet. Dr. Jenson recommended a diet of:

• 60% vegetables
• 20% fruits
• 10% protein
• 10% starch

He also recommended:

• Eating more raw foods than cooked
• Consuming meats that were organically grown
• Avoiding smoked, fired, and salted foods, as well as highly sugared or rancid foods

Let’s see if these things are still current recommendations.

Current Whole Food Diets

The Daniel Plan

The Daniel Plan uses whole foods. It recommends doing a “pantry clean-out” of non-conforming items, such as:

• Check labels for unhealthy ingredients and remove those items
• Banish processed foods

Food Recommendations:

• Water, pure
• Vegetables and fruits
• Lean protein-animal and plant
• Grains & Flours
• Fiber
• Eggs
• Dairy
• Superfoods

Paleo Diet

The Paleo diet encourages eating whole foods and eliminating:

• Dairy
• Legumes
• Carbohydrates, which include sweeteners, sugar, and alcohol.

The Paleo diet replaces carbohydrates with protein and healthy fats.

Mediterranean Diet

The Mediterranean Diet originated in the 1960’s in the Mediterranean region. It consists of eating:

• Vegetables
• Fruits
• Fish
• Seafood
• Legumes
• Nuts
• Potatoes
• Whole grains
• Breads
• Extra version olive oil

In addition, the Mediterranean diet includes these items in moderate use:

• Eggs
• Poultry
• Cheese
• Yogurt

Rare consumption of:

• Red meat

Avoid:

• Refined grains
• Added sugars
• Sugar-sweetened beverages
• Refined oils
• Highly processed foods

Currently, many people follow a modified Mediterranean diet which limits the use of bread and pasta.

Action Step

If you want to step away from the SAD diet, there are better eating plans to consider.  You can choose a diet that leads you to a healthier life.

May God bless your healthful endeavors!

Joni

P.S. Please encourage others by writing about your choice of whole food eating in the comment section.