What are samples of whole foods? A comprehensive guide to eating real

October 14, 2025 •

4 min read

Studies have shown that whole-food based diets are associated with a lower risk of chronic diseases like heart disease and type 2 diabetes. Embracing a diet centered around minimally processed foods is a proven strategy for improving long-term health and vitality.

Quick Summary

Whole foods are minimally processed, natural foods rich in nutrients, fiber, and antioxidants. Examples include fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and unprocessed meats. Prioritizing these foods supports better digestion, weight management, and overall well-being.

Key Points

Defining Whole Foods: Whole foods are in their natural or minimally processed state, free from added sugars, salts, fats, and artificial additives.
Nutrient Density: Whole foods are packed with essential nutrients like vitamins, minerals, and antioxidants, which are often lost during processing.
Plant-Based Foundation: Whole-food diets emphasize plant-based options like fruits, vegetables, and legumes, though they can include minimally processed animal products.
Minimal Processing is Key: Minimally processed foods like frozen vegetables are acceptable, unlike ultra-processed items with extensive ingredient lists.
Significant Health Benefits: Prioritizing whole foods can lead to better weight management, improved digestion, and a lower risk of chronic diseases.
How to Start: Incorporate more whole foods by shopping the perimeter of the grocery store, reading labels, and making simple ingredient swaps in your daily routine.

What Defines a Whole Food?

Whole foods are products that are as close to their natural state as possible. They are typically unprocessed and unrefined, meaning they do not contain added sugars, salts, fats, or artificial additives. This minimal intervention ensures that the food retains its original, nutrient-dense profile, including fiber, vitamins, and minerals. It's important to distinguish these from highly or ultra-processed foods, which undergo extensive manufacturing and often have a long list of unfamiliar ingredients.

The Spectrum of Food Processing

Not all processing is created equal. There's a spectrum ranging from unprocessed to ultra-processed. Whole foods sit at the top of this spectrum, while mildly processed items, such as frozen vegetables or pasteurized milk, are also considered healthy options. The key is to minimize or avoid ultra-processed items like sugary cereals, snack cakes, and frozen dinners, which are engineered for convenience but offer little nutritional value.

What are samples of whole foods by category?

Whole foods span all the major food groups. Here is a breakdown with specific examples to help you fill your shopping basket with wholesome ingredients.

Fruits:

Berries (blueberries, raspberries, strawberries)
Apples and pears
Bananas
Oranges and other citrus fruits
Peaches and plums

Vegetables:

Dark leafy greens (spinach, kale, Swiss chard)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Root vegetables (carrots, sweet potatoes, onions)
Other vegetables (bell peppers, zucchini, cucumber)

Whole Grains:

Oats (rolled or steel-cut)
Brown rice
Quinoa
Barley
Farro

Legumes:

Lentils
Chickpeas
Black beans
Kidney beans
Split peas

Nuts and Seeds:

Almonds
Walnuts
Cashews
Chia seeds
Flaxseeds
Pumpkin seeds

Animal Proteins:

Unprocessed meat (chicken breast, beef steak)
Fish (salmon, tuna, cod)
Seafood (shrimp, scallops)
Eggs

Dairy (Minimally Processed):

Plain yogurt (no added sugar or flavorings)
Certain cheeses with minimal additives
Milk

Healthy Fats:

Avocados
Olives and olive oil
Coconut

The nutritional benefits of a whole-food diet

Eating a diet rich in whole foods offers a wide array of health advantages. These foods are a powerhouse of essential nutrients that work together to support your body's functions.

Nutrient-Dense: Whole foods are loaded with vitamins, minerals, and antioxidants, helping to combat cell-damaging free radicals. This nutrient density promotes overall health without the empty calories often found in processed foods.
High in Fiber: The high fiber content in fruits, vegetables, and whole grains promotes better digestive health and can improve gut function. Fiber also helps you feel full longer, which is beneficial for weight management.
Reduced Chronic Disease Risk: Studies have linked diets rich in whole, plant-based foods to a lower risk of heart disease, type 2 diabetes, and certain cancers. This is largely due to the absence of high levels of added sugar, sodium, and unhealthy fats common in ultra-processed products.
Weight Management: The satiety provided by fiber-rich whole foods, combined with their naturally lower caloric density, can help prevent overeating and support healthy weight goals.
Improved Mood and Mental Health: Emerging research suggests a correlation between a nutrient-dense whole-food diet and better mental well-being.

Whole foods vs. processed foods: A comparison

To better understand the difference, consider this comparison between common whole foods and their highly processed counterparts.


Food Type	Whole Food Example	Processed Food Example	Key Differences
Carbohydrates	Rolled Oats	Sweetened Breakfast Cereal	Rolled oats are a whole grain with high fiber. Processed cereal often contains added sugar, refined flour, and artificial ingredients.
Protein	Grilled Salmon	Fish Sticks	Grilled salmon is a rich source of omega-3 fatty acids and protein. Fish sticks are breaded, fried, and often contain extra oils, sodium, and additives.
Snacks	Apple Slices with Almonds	Apple Flavored Snack Cake	The apple and almonds provide natural fiber and healthy fats. The snack cake is high in added sugar, refined flour, and preservatives, with minimal nutritional value.
Dairy	Plain Greek Yogurt	Fruit-on-the-Bottom Yogurt	Plain yogurt is a good source of probiotics. The flavored version is often high in added sugar, negating some of the health benefits.
Legumes	Dried Lentils	Canned Lentil Soup (High Sodium)	Dried lentils are a versatile and inexpensive source of fiber and protein. Many canned soups contain excessive sodium and preservatives.

How to incorporate more whole foods into your diet

Making the switch to more whole foods doesn't have to be drastic. Small, gradual changes can make a big impact.

Shop the Perimeter: Grocery stores are often laid out with the freshest items—produce, dairy, and meat—on the perimeter. The inner aisles typically contain the highly processed, packaged goods.
Plan Ahead: Create shopping lists and meal plans that prioritize whole ingredients. This helps you avoid impulse purchases of processed convenience foods.
Cook at Home More Often: Preparing meals from scratch allows you to control the ingredients, avoiding unnecessary additives and excessive salt or sugar.
Read Ingredient Labels: For minimally processed packaged items like canned beans or frozen vegetables, look for short ingredient lists. Avoid products with ingredients you don't recognize.
Start with Simple Swaps: Substitute white bread for a whole-grain loaf, sugary soda for fruit-infused water, or potato chips for homemade baked potato slices.

Conclusion

Understanding what constitutes a whole food is the first step toward building a healthier diet. From the vibrant produce section to the whole grains and lean proteins, nature provides a rich pantry of minimally processed options. By focusing on whole foods and reducing your intake of ultra-processed alternatives, you can significantly enhance your nutrient intake, support better health outcomes, and feel more energized. It's a journey of mindful eating and simple, sustainable choices for your well-being. For more detailed information on whole-food plant-based diets and their impact on chronic disease, consider exploring resources from reputable health organizations.

A Beginner's Guide to Whole Foods Diets from Medical News Today

Frequently Asked Questions

Yes, frozen vegetables are considered minimally processed whole foods. The freezing process helps preserve their nutritional value without adding undesirable ingredients, making them a great option when fresh produce is not available.

Yes, brown rice is a whole grain and a prime example of a whole food. Unlike refined white rice, it retains its bran and germ, providing more fiber and nutrients.

Whole food refers to a minimal degree of processing, preserving the food's natural state. The term 'natural' has no regulated definition in many places and can be misleading, so it's best to focus on the processing level instead.

Yes, unprocessed meat, poultry, and fish are considered whole foods. The key is to choose these products in their raw or minimally altered state, not as processed items like chicken nuggets or deli meat.

Whole, raw nuts are whole foods. Natural nut butters, made with only nuts and no added sugar or oil, are considered minimally processed. However, many commercial nut butters contain added sugars and fats and are not considered whole foods.

Ultra-processed foods often have long ingredient lists with unfamiliar ingredients and are typically high in added sugars, salts, and unhealthy fats. They are often found in boxes, bags, or cans in the center aisles of the store.

No. While prioritizing whole foods is best, some minimally processed foods, like canned beans or tomatoes with low sodium, can be very healthy and convenient. An overly strict approach can be difficult to sustain and may lead to negative feelings about food.

Plain yogurt and cheese are often included in whole-food diets as minimally processed dairy products. The fermentation process is a form of processing, but it is considered minimal and beneficial, unlike the extensive processing of sugary yogurts.