Nutrition Diet Explained: What are examples of true foods?

November 2, 2025 •

5 min read

According to one study, over 60% of the average American diet consists of ultra-processed foods. Focusing on a nutrition diet built on whole, unprocessed items, also known as true foods, is a powerful way to reclaim your health and improve your well-being.

Quick Summary

This article defines true foods, which are unprocessed or minimally altered from their natural state, and offers many clear examples. It also highlights the nutritional superiority and health benefits of these foods when compared to their heavily processed counterparts.

Key Points

Definition: True foods are minimally processed or unprocessed, single-ingredient items that are close to their natural state.
Plant-Based Examples: Fruits, vegetables, legumes, whole grains, and nuts are excellent examples of true foods.
Animal-Based Examples: Fresh meat, fish, eggs, and plain dairy products are also considered true foods.
Nutrient Density: True foods are packed with essential vitamins, minerals, and fiber, unlike ultra-processed alternatives.
Health Benefits: A diet rich in true foods can improve digestion, boost energy, enhance mood, and reduce the risk of chronic diseases.
Shopping Tips: Shopping the perimeter of the grocery store is a practical way to find and prioritize true foods.
Minimally Processed is OK: Don't dismiss frozen produce or canned beans (without added salt), as they are still minimally processed true foods.

The Core Principle of True Foods

True foods, also often called "whole foods" or "real foods," are items that exist as close to their natural state as possible, with little to no processing. This means they are free from the artificial additives, excessive sugar, salt, and unhealthy fats that are common in ultra-processed products. The principle is simple: if your great-grandmother would recognize it as food, it likely qualifies. Embracing a diet built on this principle provides your body with nutrient-dense fuel, leading to improved overall health and sustained energy. While the idea might seem restrictive, it's about choosing wholesome ingredients and cooking simple, satisfying meals.

What are examples of true foods?

True foods span all major food groups and are often found along the perimeter of most grocery stores. Here is a comprehensive list of what to look for:

Plant-Based True Foods

Fruits: Apples, bananas, berries, oranges, and mangos, whether fresh or frozen. Frozen fruits and vegetables are often picked at peak ripeness and flash-frozen, preserving nutrients. Dried fruits without added sugar are also included.
Vegetables: All fresh vegetables, such as spinach, kale, broccoli, carrots, and peppers. Frozen vegetables without sauces or added salt are also great choices. Starchy roots like potatoes and sweet potatoes are true foods, too.
Legumes: Beans, lentils, and chickpeas in their dried form or canned with no salt added.
Whole Grains: Brown rice, oats, quinoa, barley, and farro. It's important to choose whole grains over refined ones, which have been stripped of nutrients during processing.
Nuts and Seeds: Raw or dry-roasted almonds, walnuts, pumpkin seeds, and chia seeds. Avoid versions with added salt, sugar, or unhealthy oils.

Animal-Based True Foods

Meat and Poultry: Fresh, unprocessed cuts of beef, chicken, or pork. Sourcing grass-fed or pasture-raised meat can offer additional health benefits. Avoid processed meats like deli cuts, bacon, and sausages.
Fish and Seafood: Fresh or frozen fish, including salmon, trout, and tuna. It's best to choose wild-caught varieties when possible.
Eggs: Whole, fresh eggs are a staple true food and an excellent source of protein and vitamins.
Dairy: Fresh milk, plain yogurt, and simple cheeses. Opt for plain, unsweetened yogurt and read labels to avoid products with added sugars and thickeners.

True Foods vs. Processed Foods: A Comparative Look

Understanding the distinction between true foods and processed foods is key to making healthier dietary choices. The NOVA food classification system, for example, categorizes foods based on their degree of processing. The table below offers a simple comparison.


Feature	True Foods (Unprocessed or Minimally Processed)	Processed/Ultra-Processed Foods
Core Principle	As close to natural state as possible; single-ingredient.	Modified from original state, often with multiple ingredients.
Processing Level	Minimal (washing, freezing, drying) or none.	Industrial processing using additives, flavors, and preservatives.
Ingredient List	Short and recognizable (e.g., “lentils,” “milk”).	Long and includes chemical additives, artificial flavors, and refined ingredients.
Nutrient Density	High in natural vitamins, minerals, fiber, and antioxidants.	Lower in nutrients, often with added sugars, unhealthy fats, and salt.
Satiety	More satiating due to higher fiber and protein content, helping to control appetite.	Often designed to be hyper-palatable and can lead to overeating.
Health Impact	Associated with lower risk of chronic diseases and better overall health.	Linked to increased risk of obesity, heart disease, and diabetes.
Examples	Fresh vegetables, whole grains, nuts, plain yogurt, eggs.	Sugary cereals, snack cakes, hot dogs, frozen pizzas, soda.

Benefits of Incorporating True Foods into Your Diet

Shifting your diet to prioritize true foods can have a profoundly positive impact on your health. The benefits extend beyond simple weight management, touching on nearly every aspect of your physical and mental well-being.

Improved Digestion and Gut Health

True foods, especially plant-based ones, are naturally rich in dietary fiber. Fiber promotes healthy digestion, ensures regular bowel movements, and feeds the beneficial bacteria in your gut. A thriving gut microbiome is linked to improved immunity, better mental health, and overall reduced inflammation. Processed foods, which are typically low in fiber, can contribute to digestive issues and an unhealthy gut balance.

Enhanced Energy Levels and Mood

Unlike processed foods that can cause blood sugar spikes and crashes, true foods provide a steady, sustained release of energy throughout the day. Whole grains, fruits, and vegetables are rich in complex carbohydrates and fiber, which help regulate blood sugar. Furthermore, studies suggest a strong link between diets rich in whole foods and improved mental health, including reduced symptoms of anxiety and depression.

Prevention of Chronic Diseases

Numerous studies show that a diet emphasizing whole, unprocessed foods can significantly lower the risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers. True foods contain antioxidants and anti-inflammatory compounds that protect the body's cells from damage. They are also naturally lower in the unhealthy fats, salt, and added sugars that drive these diseases.

Better Weight Management

Because true foods are more satiating, they naturally help control your appetite. The high fiber and protein content in whole grains, legumes, and lean proteins keep you feeling full longer, reducing the temptation to overeat. Over time, this makes it easier to maintain a healthy weight without constant calorie counting or strict dieting.

How to Start Your Journey with True Foods

Incorporating more true foods into your diet doesn't have to be an overwhelming or expensive process. Starting with small, manageable changes is the most sustainable approach.

Simple Strategies for Success

Shop the perimeter. Stick to the outside aisles of the grocery store where fresh produce, meat, dairy, and seafood are located. The inner aisles are where most processed and ultra-processed items are shelved.
Start with one meal. Instead of a complete overhaul, focus on making one meal a day—such as breakfast—composed entirely of true foods. Oatmeal with berries and nuts is a great example.
Read ingredient lists. If a product has a long list of unfamiliar ingredients, it's a good sign that it's highly processed and should be avoided. Look for products with simple, recognizable ingredients.
Embrace frozen. Don't feel you have to buy everything fresh. Frozen fruits and vegetables are just as nutritious and are a cost-effective, convenient way to increase your intake of true foods.
Meal prep. Prepare meals and snacks in advance to avoid reaching for packaged, processed convenience foods when you're busy or hungry.
Make smart swaps. Replace refined grains with whole grains, sugary snacks with fruit, and sweetened beverages with water.

Conclusion: Embracing a True Food Lifestyle

Ultimately, a true food diet is not a temporary fix but a sustainable lifestyle centered on nourishing your body with wholesome, nutrient-dense ingredients. By understanding what are examples of true foods—including fruits, vegetables, whole grains, and lean proteins—you can make informed choices that positively impact your health. The benefits, from preventing chronic diseases to improving mood and energy, are significant and lasting. By focusing on small, consistent steps and prioritizing unprocessed ingredients, you can build a healthier relationship with food and enjoy a better quality of life for years to come.

For more detailed information on healthful eating, the World Health Organization offers comprehensive guidance on building a balanced diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

Frequently Asked Questions

A true food is minimally processed and close to its natural state, with a simple, recognizable ingredient list. An ultra-processed food has been significantly altered from its original state, contains multiple ingredients you wouldn't use at home, and is often high in added sugar, salt, and fat.

No, not all processed foods are bad. Minimally processed foods, such as flash-frozen vegetables or pasteurized milk, retain their nutritional value and can be part of a healthy diet. The goal is to limit heavily or ultra-processed foods.

Yes. Eating true foods can be affordable. Options like frozen fruits and vegetables, dried beans, lentils, and oats are often inexpensive. Buying seasonal produce and cooking at home rather than purchasing pre-made meals can also help manage costs.

The key is to read the ingredient label. A true food will have a very short ingredient list of items you recognize, like 'tomatoes' or 'lentils'. Avoid products with a long list of unfamiliar names, added sugars, preservatives, or artificial colors.

Yes, meat, poultry, fish, and eggs are considered true foods, especially when unprocessed. Choosing lean cuts and avoiding processed versions like deli meat and sausages is recommended.

A diet high in true foods can aid in weight management. True foods are more satiating due to their high fiber and protein content, helping to control appetite and prevent overeating. This can lead to a lower overall calorie intake and sustainable weight loss.

Transitioning gradually is often most successful. Start by making small, consistent changes, like swapping sugary snacks for fruit or preparing one home-cooked meal with whole ingredients per day. Focus on adding more true foods rather than eliminating all processed items at once.