whole foods

Nature has provided us with an abundant amount of natural whole foods.  These foods come perfectly packaged with proteins, carbohydrates, fats, vitamins, minerals, and fibers.” Matthew Lederman, MD and Alona Pulde, MD

whole foods means:

  • foods as grown
  • unprocessed
  • unrefined
  • foods in their natural state – packaged with vitamins, minerals and fiber intact
  • not isolated nutrients
  • not supplements
  • not refined – stripped of fiber, vitamins, minerals,     antioxidants
  • not processed – processing foods increases their calorie density
  • not manufactured

Eat lots of . . .

Fresh fruits


Whole grains

Beans, peas, lentils

Avoid . . .

White flour and “enriched”* flour products

White rice

All extracted oils, margarine, butter, shortening, lard

Isolated proteins

Isolated sugars

Foods in boxes and crinkly packages

“Eat potatoes not potato chips”

“. . . you could eat a low-fat, high carbohydrate diet by exclusively eating the following foods: pasta made from refined flour, baked potato chips, soda, sugary cereals and low-fat candy bars.  Eating this way is a bad idea.  You will not derive the health benefits of plant-based diet eating these foods.  In experimental research, the health benefits of a high-carbohydrate diet come from eating the complex carbohydrates found in whole grains, fruits and vegetables.  Eat an apple, a zucchini or a plate of brown rice topped with beans and other vegetables.” T. Colin Campbell, PhD

“Our bodies have evolved with this infinitely complex network of reactions in order to derive maximal benefit from whole foods, as they appear in nature.  The misguided may trumpet the virtues of one specific nutrient or chemical, but this thinking is too simplistic.  Our bodies have learned to benefit from the chemicals in food as they are packaged together, discarding some and using others as they see fit.” T. Colin Campbell, PhD

* “When we purchase an ‘enriched’ grain product we are usually buying a food item that has been stripped of over thirty nutrients during the bleaching and refining processes, and has an average of only four to eight synthetic nutrients added back in.” Kerrie Saunders, PhD

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