Whole Foods

Prior to the modernisation of food processing, there was no need for a special whole food eating plan. Foods that are organic, fresh and unprocessed contain the nutrients needed to digest and absorb that food in a balanced form.

With the advent of methods of processing, ways of transporting food long distances, chemical fertilisers, and the predominance of convenience foods, our food lost a lot of its nutritional value. It became contaminated with substances that our bodies couldn’t cope with. The nutrients needed to digest the foods weren’t present and had to be robbed from our bodies’ stores. The result was a massive decline in health.

In the 1920’s & 30’s a dental surgeon called Weston Price traveled the world studying the teeth of “primitive” populations in many different areas. What he found was very disturbing. Those who followed their traditional (whole food) eating patterns, had excellent teeth and excellent general health. Those who changed to a “western” diet of processed foods developed marked dental deformities within two generations. Their general health also deteriorated and chronic illnesses started to become more prevalent. His book Nutrition & Physical Degeneration records his findings.

Since the 1930’s, the quality of our food has deteriorated even further. It is no wonder that diseases like cancer, arthritis, heart disease, asthma, back pain, & chronic fatigue (to mention just a few) now have such a high incidence. To turn around this tide of ill-health  would require a massive effort, both at a personal and global level. The powers-that-be are not going to do anything to help you, so you need to do it yourself.

The problem is, refined foods are so abundant that it takes some effort to find and prepare whole foods. Nearly everything in a packet or can contains some refined carbs or dangerously processed fats. The last few years have seen a resurgence of people who are concerned enough about their health to make the effort required to find fresh, organic meat and produce. Just take a walk through Commonsense Organics in Wellington any time of the day to see what I mean. The time to join them is now.

If you’re still not convinced it’s necessary,  you’ve probably heard of Leslie Kenton – a well known advocate of natural foods, especially raw. For her views on why we need to eat fresh, unprocessed foods, see my notes from a talk she gave in Wellington in  the mid 90’s.

If your health is very poor, you may then need to go one step further and do an elimination diet to identify food allergies. Or you may need to eat according to your correct metabolic type. But for now, let’s start with the basics – a diet that is predominantly based on whole, natural foods. How do you go about cooking whole foods? Where do you go to find helpful information? Thankfully, there are resources out there.

A wonderful book to help you learn how to cook natural foods is “Nourishing Traditions” by Sally Fallon and Mary Enig. This is a book which explains why much of the current dietary information is wrong. You may be surprised by some of it. For example, saturated fats are not the health risk, processed vegetable fats are. And that 6-8 servings of grains & cereals the food pyramid recommends? Make sure they are whole grains, cooked correctly – processed cereals are bad for you. It could be considered a companion work to “Nutrition & Physical Degeneration” – one that explains how to go about preparing food in the traditional ways. It contains background information on whole food nutrition, explains how to prepare food to make them more digestible, has a host of interesting recipes, and contains lots of additional nutritional information. If you can only afford one book on nutrition, this is the one I would recommend.

The Weston A Price Foundation website at www.westonaprice.org has useful guidelines and articles, including some by Sally Fallon and Mary Enig. Check out their guide to healthy foods. Also of interest is this article on natural diets for your pets.

Dr Mercola also has a comprehensive eating plan based on whole and raw foods. Check it out here.

Not everybody has the same guidelines, so I have combined some of them here. Don’t be daunted by this list. You don’t have to be perfect all the time. But the more you can incorporate good choices into your diet, the better results you will get. To help you find the good stuff, WAPF members around the world have been preparing shopping guides to help you.

• In the US, a new shopping guide is produced by the Weston A Price Foundation every year
• I have prepared a NZ guide and there is also a page for good places to shop around the country. [I have also started writing a whole food newsletter for NZ – check out the first one here. My whole food cooking course is also now available.]
• Please let me know of any others that can be added

Download a printable version of the whole foods chart in Rich Text format

Best choices – Nourishing, traditionally prepared foods :	Compromises (eat in moderation, if you are healthy) :	Poor choices – Modern, processed foods :
Protein
Organic, naturally-raised red meats (ie free range and grass fed) including beef, lamb, game.  Organic, free range poultry. NB : Eat the fat and skin attached to meat & poultry, as they contain important fat-soluble vitamins and various beneficial fatty acids.   Organ meats like liver, heart and sweetbreads, from organic, grass fed animals. 1-2 times a week	Non-organic, but still grass fed, meats Non-organic, free range poultry Barbecued or smoked meats Traditionally made, additive free sausages & bacon Organ meats like liver, heart or sweetbreads, from non-organic, non grass-fed animals (marinate in lemon juice for at least 2 hours first)	Grain fed meats Factory-farmed poultry Highly processed luncheon meats and sausage containing MSG and other additives. Canned meats
Fish & seafood from fresh waters.  Note that fish higher in the food chain, like tuna, generally have more mercury than those lower in the food chain, like sardines.	Canned fish, preferably in water, unsalted. Limit to 1-2 x a week, due to the dangers of mercury toxicity. Do not eat tuna of any kind more than once a week.	Fish from “fish farms” as they are fed soy meal
Free range eggs. Whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yoghurt, cultured butter, whole cheeses and fresh and sour cream.	Battery-produced eggs.  Pasteurised, full fat dairy products that have not been homogenised (excluding milk, which should be either raw or fermented) Microfiltered, cold processed, unsweetened whey protein, in moderation	“Vegetarian” eggs Imitation egg products like Eggbeaters Pasteurised and homogenised milk; lowfat or skim milk or dairy products (always buy full-fat dairy products), powdered milk or imitation milk products. . “Ultra Pasteurised” dairy products. Products containing protein powders
Fermented soy products like tempeh, tamari, natto and miso in small amounts	Tofu	Unfermented soy products such as soy milk, soy protein powder drink mixes, soy protein isolate, textured vegetable protein (a fancy name for soy protein isolate), imitation soy “foods” like soy “cheese.”
Carbohydrates
Organic, fresh fruits and vegetables, in salads and soups, or lightly steamed. Sea vegetables from clean waters.	Non-organic, fresh fruits and vegetables, in salads and soups, or lightly steamed. Imported fruits & vegetables Canned tomato products, preferably with no added salt Frozen berries Frozen vegetables	Canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables. Large amounts of fruit. ie. more than three whole pieces a day.
Freshly made beans and lentils, that have been properly prepared, in moderation.	Tinned beans and legumes, in an “emergency”
Whole grains (in moderation) that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients. Sprouted grain breads; sourdough breads in moderation (sourdough white bread is unacceptable).	Whole grain breads which have not been naturally leavened (check the ingredients and avoid if they include soy, vegetable oils or sweeteners) Whole grain pasta Unbleached white flour	Rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress. White flour, white flour products and white rice or foods containing them – including pasta and noodles. Boxed cereals, including granolas.
Nuts & seeds that have been prepared by soaking & drying, or sprouting, to neutralize anti-nutrients. Nut butters made from properly prepared nuts Plain, natural peanut butter. Fresh coconut	Dry-roasted peanuts, preferably with no salt Nut butters made from raw nuts Canned coconut milk, if not homogenised	Commercially roasted nuts and/or seeds.
Fats & oils
Use only traditional fats and oils including: Organic butter or ghee  Other animal fats  The tropical oils – coconut and palm Extra virgin olive oil Expeller expressed sesame and flax oil (do not heat flax oil)	Non-organic butter or animal fats	All hydrogenated or partially hydrogenated fats and oils (eg margarine, shortening) or foods containing them All vegetable oils made from soy, corn, safflower, canola or cottonseed. Deep-fried foods – they are usually made with heated vegetable oils or hydrogenated oils.
Flavourings & dressings
Use unrefined Celtic seasalt and a variety of herbs and spices for food interest and appetite stimulation. Try to have some fermented food/drink with every meal -such as tamari, tempeh, natto, sauerkraut, kim chee (without MSG), kombucha tea, raw vinegar, fermented vegetables, fruit chutneys full-fat plain yoghurt or kefir, or lacto-fermented beverages. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces. Make your own salad dressing using raw egg yolks, cream, raw vinegar, extra virgin olive oil and expeller expressed flax oil.	Commercial (refined, iodised) salt Pasteurised vinegar Canned condiments (check for bad fats and sweeteners, though)	Artificial food additives, especially MSG, hydrolysed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labelled. MSG, foods with artificial flavourings or colourings. Avoid foods made with any type of vegetable oil – this includes virtually all bottled salad dressings & mayos.
Sweets
Homemade desserts, made from whole foods and sweetened with stevia	Natural sweeteners in moderation, such as raw honey, maple syrup, blackstrap molasses, and dehydrated cane sugar juice Small amounts of dried fruit Healthier desserts occasionally like pumpkin pie and coconut macaroons, preferably homemade Ice cream that is made with full fat dairy, egg yolks and minimal amounts of natural sweeteners If you absolutely must have SMALL amounts of chocolate, as an OCCASIONAL treat, a good quality Belgian chocolate (eg Cavalier) is probably the best. Look for high %s of cocoa butter, full fat or no dairy, and sweetened with evaporated cane sugar or maltitol.	All refined sweeteners such as white sugar, brown sugar, dextrose, glucose, pasteurised honey, fruit juice and high fructose corn syrup. Artificial sweeteners like aspartame and saccharin, or any foods/drinks containing them. Most chocolate
Drinks
Filtered water (for cooking and drinking) Lacto-fermented beverages Meat stocks Vegetable broths	Unpasteurised wine or beer in strict moderation with meals. Diluted fruit juice Herb teas and coffee substitutes in moderation	Fluoridated water. Fruit juice. As it is a concentrated sugar source, it should only be drunk diluted. Soft drinks.  Caffeine-containing beverages such as coffee, tea and cocoa Pasteurised alcohol Distilled liquors
General guidelines
Choose the foods above that are appropriate for your metabolic type   Eat fresh whole, natural foods. Eat only foods that will spoil, but eat them before they do. Eat “superfoods” like cod liver oil, Brewer’s yeast, spirulina, bee pollen, raw wheat germ, and kelp. Use only natural supplements such as “Food complexed” vitamins and minerals. Cook only in stainless steel, cast iron, glass or good quality enamel. Get plenty of sleep, exercise and natural light. Practice forgiveness		Avoid foods that you are allergic, intolerant or addicted to, even if they would otherwise be a good choice Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods. Don’t eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Avoid “fat-free” foods of any type. This includes imitation eggs. Avoid aluminium-containing foods such as commercial salt, baking powder and antacids. Do not use aluminium cookware or aluminium-containing deodorants. Avoid synthetic vitamin and mineral supplements (unless your health requires them), and foods containing them. Do not use a microwave oven.

 

• Avoid foods that you are allergic, intolerant or addicted to, even if they would otherwise be a good choice
• Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods.
• Don’t eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.
• Avoid “fat-free” foods of any type. This includes imitation eggs.
• Avoid aluminium-containing foods such as commercial salt, baking powder and antacids. Do not use aluminium cookware or aluminium-containing deodorants.
• Avoid synthetic vitamin and mineral supplements (unless your health requires them), and foods containing them.
• Do not use a microwave oven.

 

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Also helpful for some people is “The Healing Power of Whole Foods” by Beth Loiselle. This is specifically (and in my opinion, only) for somebody who wants to break a sugar addiction, which requires total compliance for at least 3 months. It tells you why and how whole foods will improve your health, detailed descriptions on what you can and can’t eat, and a huge range of recipes. She also gives guidelines for those people who need to go one step further and avoid allergens like wheat, or who have candida.

Sugars and refined carbohydrates are extremely addictive. So the first few days of being off them are difficult. You will experience cravings and withdrawal symptoms. After about 4 days the cycle will be broken, and you could try some sugar to get an idea of what it has been doing to your body. We can assure you, it isn’t pleasant. To repair your body to the point where it can tolerate small amounts of unprocessed sugars takes about 6 months. So for that period of time, you need to follow the “perfect” whole food plan. After that, you can start testing small amounts of dried fruits, fruit juices or whole sugars like honey.

The list of foods concerned is huge and this comprehensive list is the most valuable part of this book. Here is a rough guide to what qualifies as “perfect” whole food and what doesn’t, which may be enough guidance for some people. Remember that Beth’s book is not looking at traditional food preparation methods, but is specifically designed to help you break a sugar addiction. It is also important to note that her advice on fats is wrong, so substitute healthy fats like butter or coconut oil for the polyunsaturated fats she recommends in some recipes. While Nourishing Traditions is a superior book overall, it does allow small amounts of natural sweeteners which a person who is addicted to sugar, or who is on a low carb diet, would not want to use.

Carbs that are allowed Carbs that are not allowed Fresh whole fruit Fruit juice Frozen whole fruit, no additives Canned fruit Fresh  & frozen vegetables, unpeeled Dried fruit Sea vegetables eg. nori, arame, karengo Peeled vegetables Small amounts of tomato paste, no additives Canned vegetables Beans & pulses White flours of any kind Whole grains Potato flour Whole grain flours White rice Chick pea or split pea flours White pasta Other foods that are allowed Most breads (but Beth has recipes for you) Meat and poultry (pref organic) Most pizza bases Fish and shellfish Sugar, in all forms incl fructose Eggs Honey Tofu, tempeh, miso, Braggs amino acids Artificial sweeteners Nuts and seeds Chocolate Cold pressed vegetable oils Caffeine Fresh or dried herbs, spices Soft drinks Stevia (herbal sweetener) Alcohol Vegetable glycerine (only other OK sweetener) Most packet foods have some refined carbs Herbal teas, chicory (without malt) Most tinned foods have some refined carbs