Brenda Khan
An all-natural diet is a great way to improve your health and manage or treat conditions such as type 2 diabetes, heart disease, chronic kidney disease, and autoimmune diseases. It involves eating whole foods that are natural and unprocessed, with no added sugars, starches, flavorings, or other manufactured ingredients. The Mediterranean diet is a popular example of an all-natural diet, emphasizing plant-based foods and healthy fats, with common foods including vegetables, fruits, whole grains, and natural cheese and yogurt. To start an all-natural diet, it's important to focus on small changes, such as adding more fruits and vegetables and nutrient-dense foods to your plate, while reducing your consumption of ultra-processed foods, which are often high in added sugars, artificial colors, stabilizers, and preservatives.
| Characteristics | Values |
|---|---|
| Food type | Plant-based, whole foods, fruits, vegetables, whole grains, legumes, nuts, seeds, natural cheese and yoghurt, poultry, fish, beans, eggs, meat |
| Food preparation | Minimally processed, fresh, natural, unprocessed, frozen, canned, dried |
| Nutrients | Nutrient-dense, fibre, vitamins, minerals, antioxidants, healthy fats, unsaturated oils and spreads |
| Avoid | Red meat, sweets, sugary drinks, butter, ultra-processed foods, added sugar, artificial colours, stabilizers, preservatives, salt |
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What You'll Learn
Eat more fruits and vegetables
Eating fruits and vegetables is an essential part of a healthy, all-natural diet. They are packed with vitamins, minerals, and other nutrients that can help prevent illnesses and protect against some diseases, including heart disease, cancer, and eye and digestive problems. They are also a good source of dietary fibre, which can make you feel fuller for longer, and are low in fat, salt, and sugar.
The World Health Organization (WHO) recommends that adults eat at least 400g or five portions of fruits and vegetables per day to maintain a healthy diet and reduce the risk of disease. This includes dark, green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans) and peas, and citrus fruits. It is important to eat a variety of fruits and vegetables, as no single fruit or vegetable provides all of the nutrients you need.
There are many ways to incorporate more fruits and vegetables into your diet. You can add fruit to your cereal, yogurt, or oatmeal, or eat whole fruits as a snack. You can also try cooking with more vegetables, such as in salads, soups, or stir-fries. Preparing and cutting raw vegetables ahead of time can make it easier to grab them as a snack, and you can pair them with a healthy dip. Additionally, you can keep grab-and-go fruits, such as grapes, cherries, oranges, and bananas, easily accessible when you're on the run.
When shopping for fruits and vegetables, it is best to buy them when they are in season. If fresh produce is not available, frozen or canned options are also nutritious and budget-friendly alternatives. Be sure to read the nutrition labels when buying canned or frozen products and choose those with the lowest amounts of sodium and added sugars.
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Consume whole grains
When starting an all-natural diet, it is important to focus on consuming whole grains. Whole grains are grains that retain all three parts of the grain: the bran, germ, and endosperm. They are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fibre.
There are many benefits to choosing whole grains over refined grains. Whole grains are linked to a reduced risk of heart disease, type 2 diabetes, cancer, and other inflammatory diseases. They are also a good source of antioxidants, which can help to lower the risk of colon cancer and reduce blood pressure. Additionally, whole grains can aid in digestion and nutrient absorption due to their high fibre content.
Some examples of healthy whole grains include oats, which are packed with vitamins, minerals, fibre, and antioxidants, and are naturally gluten-free. Quinoa is another superfood loaded with similar nutrients and antioxidants. Brown rice is a healthier alternative to white rice, as it contains the nutrient-rich bran and germ, resulting in higher fibre, vitamin, mineral, and antioxidant content.
Other whole grains to consider are whole rye, a healthy alternative to wheat, and buckwheat, which is a pseudocereal packed with nutrients and naturally gluten-free. Bulgur wheat, a nutrient-rich whole grain commonly used in Middle Eastern cuisine, and millet, an ancient grain and staple ingredient in many parts of the world, are also excellent choices.
Incorporating whole grains into your diet can be a simple and effective way to improve your health and well-being. By choosing whole grains, you benefit from their "complete package" of health benefits and naturally occurring nutrients.
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Opt for healthy fats
While fat often gets a bad rap, it is a necessary nutrient in our diets. The key is to ensure we don't consume too much. Dietary fats are essential for energy, supporting cell function, and helping our bodies absorb certain nutrients and materials for important hormones.
When opting for healthy fats, it's best to choose foods high in polyunsaturated and monounsaturated fats. These types of fats can help lower cholesterol, manage blood pressure, reduce blood sugar, and support brain function. Polyunsaturated fats are found in liquid non-tropical plant oils, such as canola, soybean, corn, safflower, sunflower, and nut oils. Monounsaturated fats can be found in olive oil and peanut butter.
Avocados are another excellent source of healthy fats. They help your body absorb fat-soluble vitamins A, D, E, and K. Research has shown that avocados improve cognitive function, reduce visceral fat, support weight loss, and lower inflammation.
For those who enjoy fish, it is recommended to consume 8 ounces of fish per week to get healthy amounts of omega-3 fatty acids, which support brain and heart health. Good choices of fish include anchovies, herring, salmon, sardines, and Atlantic and Pacific mackerel.
Nuts are also a great source of healthy fats and can be enjoyed raw or roasted. They are packed with nutrients, including amino acids, vitamin E, and unsaturated fats. Eating nuts can help lower your risk of coronary artery disease.
When it comes to eggs, be sure to eat the yolk, as this is where most of the healthy fats and nutrients are found. Opt for eggs fortified with omega-3s to further support brain and heart health.
While saturated fats, like butter, coconut oil, and palm oil, should be consumed in moderation, they can be part of a healthy diet when balanced with physical activity.
In summary, opting for healthy fats involves incorporating polyunsaturated and monounsaturated fats into your diet while enjoying saturated fats in moderation. This approach will help you reap the benefits of these fats while maintaining a nutritionally balanced diet.
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Limit ultra-processed foods
Limiting ultra-processed foods is an important aspect of adopting a natural diet. Ultra-processed foods have been linked to an increased risk of various health issues, including obesity, cancer, heart problems, gastrointestinal issues, type 2 diabetes, sleep issues, mental health disorders, and early death.
Ultra-processed foods are typically industrial formulations with five or more ingredients, many of which are not commonly found in a home kitchen. These ingredients may include preservatives, emulsifiers, sweeteners, artificial colours, flavours, and stabilizers. They often contain high levels of saturated fat, salt, and sugar, which can displace more nutritious foods from your diet.
To limit ultra-processed foods, focus on consuming whole, natural foods with minimal processing. Choose fresh, frozen, or canned fruits and vegetables, as well as nutrient-dense foods. Read labels carefully and select items with familiar ingredients. Avoid packaged baked goods, salty snacks, sugary cereals, fast food, and carbonated drinks. Be mindful of added sugars, as they can contribute to health issues such as obesity and diabetes.
Making small changes can help reduce your consumption of ultra-processed foods. Start by gradually adding more fruits and vegetables to your diet. You may find that as you increase your intake of nutritious produce, you naturally crave less ultra-processed foods. Remember, it's not necessary to eliminate all ultra-processed foods at once. Even small changes can have significant health benefits.
It's worth noting that not all processed foods are necessarily harmful. The term "ultra-processed" specifically refers to foods that have undergone extensive processing and contain numerous additives. Some processed foods, like tinned fruits and vegetables, can be part of a healthy diet when consumed in moderation.
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Choose natural sources of protein
When starting an all-natural diet, it's important to focus on consuming whole, unprocessed foods that are nutrient-dense and provide optimal nutritional benefits. This means choosing foods that are in their most natural state and avoiding ultra-processed foods that are linked to an increased risk of heart issues.
Protein is an essential part of a healthy diet, as it supports cell structure, immune function, movement, and hormone synthesis. Here are some ways to ensure you're choosing natural sources of protein:
- Meat and Poultry: Opt for lean meats such as chicken, turkey, and pork, which provide high-quality protein and important nutrients like iron and zinc. While red meat can be a part of a healthy diet, it's best to consume it in moderation due to its link to certain health risks.
- Fish and Seafood: Fish is an excellent source of natural protein and provides several vitamins and minerals, including iodine, selenium, and vitamin B12. Aim for seafood options that are higher in healthy omega-3 fatty acids, such as salmon, anchovies, and trout.
- Dairy: Dairy products like milk, cheese, and yogurt are rich in protein and other essential nutrients. Greek yogurt, in particular, is high in protein and provides calcium, vitamin B12, vitamin A, selenium, and zinc. Choose low-fat dairy options to reduce saturated fat intake.
- Eggs: Whole eggs are a complete protein source, containing all the essential amino acids. They are also a good source of vitamins, minerals, healthy fats, and antioxidants. Egg whites are almost pure protein, but including the yolk adds even more nutrients.
- Plant-Based Proteins: Beans, peas, lentils, and chickpeas are excellent plant-based sources of protein. They also provide fiber, folate, potassium, iron, and zinc. Quinoa and soy products like tofu and tempeh are also complete protein sources, making them great choices for vegetarians and vegans.
- Nuts and Seeds: Almonds, pistachios, cashews, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and nut butters are nutritious sources of plant-based protein. They also provide healthy fats, vitamins, and minerals.
Remember to include a variety of protein sources in your diet to ensure you're getting all the essential amino acids and meeting your daily protein needs.
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Frequently asked questions
An all-natural diet is one that consists of whole, unprocessed foods that are as close to their natural state as possible. This includes fruits and vegetables, whole grains, legumes, nuts, seeds, and healthy fats.
An all-natural diet is packed with nutrients, including vitamins, minerals, antioxidants, and fiber. It can help with weight loss, lower the risk of chronic diseases, and improve overall health. It also helps to reduce the intake of added sugars, artificial ingredients, and preservatives commonly found in processed foods.
Starting an all-natural diet involves incorporating more whole, unprocessed foods into your meals. Here are some tips to get you started:
- Fill your diet with colorful fruits and vegetables.
- Choose plant-based options whenever possible.
- Opt for whole grains, legumes, and pulses over refined carbohydrates.
- Include healthy fats like avocados, nuts, and seeds.
- Limit added sugars and artificial sweeteners.
- Read food labels and avoid artificial ingredients, preservatives, and additives.
- Consult with a healthcare professional or a registered dietitian for personalized advice.
