Nutrition Diet: What foods are considered as whole foods?

November 9, 2025 •

4 min read

According to a 2019 study, up to 70% of the food we consume is ultra-processed, making it more important than ever to understand what foods are considered as whole foods?. A whole foods diet, rich in nutrient-dense ingredients, offers a powerful path to better health by prioritizing foods in their most natural state.

Quick Summary

Whole foods are natural, unprocessed, or minimally processed ingredients close to their original state, retaining most of their nutrients. This category includes fresh fruits, vegetables, whole grains, nuts, seeds, legumes, and lean proteins. Minimally processed foods, like frozen produce or canned beans with low sodium, are also great options.

Key Points

Definition: Whole foods are unprocessed or minimally processed foods close to their natural state, rich in nutrients and free from artificial additives.
Core Categories: Key whole food groups include fruits, vegetables, whole grains, legumes, nuts, seeds, and lean, unprocessed proteins.
Nutrient Superiority: Whole foods retain more vitamins, minerals, fiber, and antioxidants compared to their processed counterparts.
Health Benefits: A whole foods diet supports better digestion, weight management, stable energy levels, and reduces the risk of chronic diseases.
Smart Shopping: A good strategy for buying whole foods is to focus on the perimeter of the grocery store, where fresh produce and unprocessed items are located.
Making Swaps: Simple substitutions like choosing whole grains over refined grains or whole fruits over fruit juice can significantly improve your diet.

A whole food is defined as any food that has not been processed, refined, or had ingredients added to it, leaving it as close to its natural form as possible. This approach to eating focuses on the consumption of ingredients in their most wholesome state, maximizing nutritional value and minimizing exposure to artificial additives, preservatives, and excess sugar, salt, and unhealthy fats. Choosing whole foods is not about adhering to a restrictive fad diet, but rather about building a sustainable and balanced lifestyle centered on nutrient-dense options.

The Main Categories of Whole Foods

Whole foods span all major food groups, providing a complete range of nutrients necessary for a healthy diet. Embracing a whole foods approach means stocking your kitchen with ingredients that are recognizable and minimally altered.

Fruits and Vegetables

This is the cornerstone of any whole foods diet. Fresh, frozen, or canned (in water or 100% juice with low sodium) produce is considered whole or minimally processed. A wide variety is key to getting a full spectrum of vitamins, minerals, and antioxidants.

Fruits: Apples, bananas, berries (blueberries, strawberries, raspberries), citrus fruits (oranges, grapefruit), mangoes, pears.
Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, carrots, bell peppers, beets, sweet potatoes.

Whole Grains

Unlike refined grains that have been stripped of the bran and germ, whole grains contain all three parts of the grain kernel, making them rich in fiber and other nutrients.

Brown rice
Quinoa
Oats (steel-cut or rolled)
Barley
Bulgur
Whole wheat flour and pasta

Legumes

This group includes beans, peas, and lentils, which are excellent sources of plant-based protein and fiber.

Dried beans (black beans, kidney beans, pinto beans)
Lentils
Chickpeas
Split peas

Nuts and Seeds

Unsalted and raw nuts and seeds are packed with healthy fats, fiber, and protein.

Almonds
Walnuts
Cashews
Pumpkin seeds
Flaxseeds
Chia seeds

Lean Proteins

Whole animal products that are unprocessed are considered whole foods. Choose lean cuts and cook them thoroughly.

Fresh fish and seafood (salmon, tuna, halibut)
Unprocessed poultry (chicken, turkey)
Eggs

Dairy Products (Minimally Processed)

Plain, unsweetened dairy products are considered whole foods. Avoid products with added sugars or artificial flavors.

Milk (semi-skimmed, 1% fat, or skimmed)
Plain yogurt (especially Greek yogurt)
Cottage cheese and hard cheeses

Benefits of a Whole Foods Diet

Prioritizing whole foods offers significant health advantages:

Enhanced Nutrient Intake: Whole foods are naturally dense with vitamins, minerals, and antioxidants, which are often removed during the processing of refined foods.
Improved Digestion: The high fiber content in whole fruits, vegetables, and grains supports a healthy digestive system and gut microbiome.
Weight Management: The fiber and nutrients in whole foods promote satiety, helping you feel fuller for longer and preventing overeating.
Reduced Risk of Chronic Diseases: Studies show that diets rich in whole, minimally processed foods are associated with lower risks of heart disease, type 2 diabetes, and certain cancers.
Stable Energy Levels: Whole foods, particularly complex carbohydrates, provide a steady release of energy, avoiding the spikes and crashes associated with sugary, processed foods.

Whole Foods vs. Processed Foods

Understanding the distinction between whole and processed foods is crucial for making informed dietary choices. The table below outlines the key differences.


Feature	Whole Foods	Processed Foods
Processing	Unprocessed or minimally processed; close to natural state.	Undergoes significant alteration from its original form, often with added ingredients.
Nutrient Density	Rich in fiber, vitamins, minerals, and antioxidants.	Nutrients are often stripped away during processing, leading to 'empty calories'.
Additives	Contain no artificial additives, colors, or preservatives.	Typically contain added sugar, salt, unhealthy fats, and preservatives.
Satiety	High fiber content provides lasting satiety, preventing overeating.	Can lead to overconsumption due to added sugars and artificial flavors.
Shelf Life	Shorter shelf life; requires proper storage to prevent spoilage.	Extended shelf life due to preservatives and packaging.
Convenience	Requires preparation and cooking.	Often ready-to-eat or requires minimal preparation.

How to Incorporate Whole Foods Into Your Diet

Transitioning to a whole foods diet doesn't have to be an extreme, all-or-nothing process. Small, sustainable changes are more effective in the long run.

Shop the Perimeter: At the grocery store, focus on the perimeter where fresh produce, lean proteins, and dairy are typically located.
Start with Smart Swaps: Replace sugary breakfast cereals with oatmeal topped with fresh berries. Swap white bread for 100% whole grain varieties.
Embrace Batch Cooking: Prepare a variety of whole-food components like roasted vegetables, whole grains, and legumes at the beginning of the week. This makes assembling quick and healthy meals simple during busy days.
Snack Smarter: Choose whole food snacks like a handful of nuts, apple slices with almond butter, or snap peas with hummus instead of chips or snack bars.
Read Labels: When buying packaged items like bread or nut butter, check the ingredient list. The fewer the ingredients, and the more you recognize, the better. Avoid items with added sugars or hydrogenated oils.
Cook at Home More Often: Preparing your own meals allows you to control the ingredients and avoid hidden additives, salts, and sugars common in pre-packaged and restaurant foods.

Conclusion

Making whole foods a priority is a powerful investment in your long-term health. By choosing foods in their natural or minimally processed state, you provide your body with the nutrient-dense fuel it needs to function optimally. While processed foods can be part of a balanced diet in moderation, building your eating habits around fresh fruits, vegetables, whole grains, legumes, and lean proteins is the foundation for enhanced well-being, stable energy, and a reduced risk of chronic diseases. Small, consistent changes are the most effective way to transition toward a healthier, whole foods-centered lifestyle. For more information on dietary recommendations, consult authoritative health guidelines, such as those provided by the World Health Organization (WHO).

Frequently Asked Questions

Whole foods are in their completely natural, unaltered state, such as a fresh apple. Minimally processed foods, like frozen vegetables, whole wheat flour, or canned beans with no added sodium, have undergone minimal preparation that does not significantly alter their nutritional integrity.

No. There's a big difference between minimally processed foods, which can be healthy (e.g., canned tomatoes or hummus), and ultra-processed foods, which contain many additives and are often high in sugar, salt, and unhealthy fats.

A general rule is to check the ingredients list. A whole food will have a minimal list of ingredients, usually just the food itself. If the list is long and contains many unpronounceable additives, it is likely heavily processed.

No, a whole foods diet includes unprocessed meat, eggs, and dairy products. However, the emphasis is often on lean proteins and limiting red and processed meat. Dairy choices should be plain and low-fat, without added sugars.

While fresh produce can sometimes be more expensive, smart shopping strategies like buying in-season, opting for frozen options, and preparing meals at home can make a whole foods diet affordable. Processed foods often appear cheaper but the long-term health costs can be higher.

Fiber, found abundantly in whole grains, legumes, fruits, and vegetables, is crucial for digestive health, gut health, and helps regulate blood sugar. It also contributes to satiety, helping manage weight.

Start with small, manageable changes. Instead of completely overhauling your diet, begin by swapping one processed food for a whole-food alternative each week, such as a piece of fruit instead of a sugary snack or brown rice instead of white rice.