Whole foods are rich in nutrients such as vitamins, minerals, fiber, and antioxidants, whereas processed foods are often stripped of essential nutrients during processing. Whole foods generally do not contain artificial additives or preservatives while processed foods can have artificial colors, stabilizers, and emulsifiers to enhance flavor, texture, appearance, and shelf life.

Whole foods, particularly fruits, vegetables, and whole grains, provide a wonderful supply of dietary fiber that improves digestion and keeps you feeling full, while processed foods lack sufficient fiber as processing removes or reduces the content.

This can result in poor digestion and overeating. Whole foods generally have a lower energy density, meaning that they provide fewer calories for the same weight, while processed foods are high in sugars and unhealthy fats and have a higher energy density. This means that they contribute to a higher calorie intake.

There are several reasons why you should limit your intake of ultra-processed foods. Significant processing often means that unhealthy ingredients are added to foods. These ingredients can include sugar, salt, unhealthy fats, and preservatives. Consuming too many of these ingredients over time may lead to weight gain, heart disease, and other chronic health conditions 5.

High levels of processing often remove important nutrients from foods. For example, milling grains removes the bran and germ, which contain most of the fiber, vitamins, and minerals. As a result, processed grains are often less nutritious than their whole-grain counterparts. This is nice, but it can make it easy to overeat or consume more calories than you require.

Processed foods often contain preservatives and additives, some of which may be harmful to your health 2. While the FDA considers them all safe to consume, some people have questioned their long-term impacts on various aspects of health.

Some of the additives that are found in processed foods that are believed to lead to negative long-term health effects include 2 :.

There is an abundance of evidence suggesting that processed foods can contribute to weight gain. Some research has suggested that people who mostly eat ultra-processed foods are more likely to be overweight or obese than those who eat less of these foods 5.

One particular study found that a diet high in ultra-processed foods was associated with a higher body mass index BMI , in addition to weight gain and increases in waist circumference 7.

Read more: The Banana Diet: Pros, Cons, and Everything Else You Need to Know. One study found a diet that is high in ultra-processed foods to be linked to a higher risk of heart disease.

Another study found that diets that are high in ultra-processed foods were associated with a higher risk of cancer 1.

Whole, unprocessed foods are the foundation of a healthy diet. Here is a no processed food list that is safe to consume 10 :.

A grain has three parts: the bran, the germ, and the endosperm. The bran is the outer layer of the grain, and it is rich in fiber, vitamins, and minerals. The germ is the inner layer of the grain, and this is a good source of vitamin E, antioxidants, and B vitamins.

The endosperm is the middle layer of the grain, mostly composed of carbohydrates. Refining strips away the bran and the germ, leaving only the endosperm. This makes the grain less nutritious. Vegetables are an essential part of a healthy diet. Examples of such vegetables, or foods that we tend to eat like vegetables include:.

Fruits are an excellent source of vitamins, minerals, and antioxidants. Nuts and seeds are excellent sources of protein, fiber, vitamins, minerals, and antioxidants.

Improve your body and revamp your life with us! Healthy fats are an essential part of a healthy diet. Healthy fats also play a role in brain function, heart health, and immunity 3.

Fish and seafood are excellent sources of protein, omega-3 fatty acids, and vitamins and are also low in mercury. Lean meat and poultry are excellent sources of protein. Planning a successful no processed food diet menu can be quite daunting.

You should focus on simply including whole, minimally processed foods. Below are some easy unprocessed food meals that are perfect for breakfast, lunch, dinner, and snacks.

Breakfast is often the first meal of the day and should be rich in energy-boosting nutrients. Lunch should provide you with sustained energy throughout the afternoon. Snacks are an important part of a healthy diet. They help you remain energized and focused throughout the day.

Dinner should be a satisfying meal and provide you with sustained energy throughout the night. Staying hydrated is essential for good health. But what are some good unprocessed beverages? One of the best ways of transitioning to a no processed food diet is to start slowly.

If you try to eliminate all processed foods at once, you may find it difficult to stick to the diet. Instead, you should start by eliminating the most highly processed foods from your diet, such as those high in sugar or salt. You can then gradually eliminate other processed foods over time.

Another important thing to do when you follow a no processed food diet is to plan your meals. This will help make sure that you get all the nutrients you need. Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden.

Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert. Grab 1 or 2 hard-boiled eggs on your way out the door. MORE IDEAS: Healthy Smoothie Recipes to Brighten Up Your Mornings.

Heat up 1 cup vegetable soup and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes. OUR PICKS: Best Canned Soups.

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Garnish chicken with chopped scallions and a squeeze of lime juice. TRY OUT: Healthy Chicken Dinners for the Best Weeknights Ever. Serve over lettuce. Eat with 1 large piece of multigrain toast.

Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a to calorie ice cream bar.

Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita , 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce.

Add spices, herbs and seasoning as desired. OUR PICKS: Best Dairy-Free Yogurts. Sprinkle on 1 ounce shredded part-skim cheese. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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By Jessica Migala. Medically Reviewed. Roxana Ehsani, RD, LDN of American College of Lifestyle Medicine. What It Is Whole vs. Processed Jump to More Topics. Canned and frozen fruits and vegetables can also be healthy choices when enjoyed without added sugar and excess sodium.

Just aim to avoid highly processed fare, such as fast food, frozen pizza, and microwaveable dinners. These foods can contain a lot of added sugar and sodium, two nutrients that Americans are eating too much of. Eating too much salt can lead to high blood pressure, a risk factor for heart disease and stroke.

Research suggests that there are many reasons to consider making the move toward eating more of this nutrient-rich fresh food and less heavily processed fare, including: Chronic Disease Prevention Although some animal products are allowed as part of this eating plan, a whole-foods diet will most likely mean an increase in your intake of healthy plant-based foods , because it emphasizes fruits, vegetables, nuts, seeds, and legumes.

In one study, people who stuck to a plant-based diet had a 19 percent lower risk of dying from cardiovascular disease and an 11 percent lower risk of dying from any cause, compared with those whose diet was lower in plant-based foods.

Meanwhile, consumption of red and processed meats and sugary beverages was linked to a higher risk of those conditions. Many processed foods are packed with sugar and salt to enhance flavor. One randomized controlled trial noted that people who ate a processed diet consumed additional calories per day, compared with people eating an unprocessed diet.

This correlated with gaining about two pounds over two weeks; participants then lost that weight when switching over to an unprocessed diet. This study was small just 20 adults and completed over a short period of time 14 days , but larger studies show that diets that include a lot of ultra-processed foods increase the risk of heart disease and stroke.

In another study, six months of following a whole-foods, plant-based diet led to about 10 pounds of weight loss, compared with a control group who lost less than a pound during that time. Participants in both groups were overweight or obese and were living with at least one chronic condition, such as type 2 diabetes or high blood pressure.

Overall, the group following the whole-foods diet maintained this weight loss over 12 months. Women should aim for at least 25 grams of fiber per day, while men should aim for at least 38 grams per day.

Pair this no-cook ceviche with some leftover quinoa for a lean and nutrient-dense dinner four nights a week. You have enough eggs and almonds to get a snack serving each day of the week.

Because this week is roughly calories per day, you also have some wiggle room with a leftover calories per day! You can reuse many shelf-stable ingredients from week one, like seasonings. Make enough for three mornings. This can also be used as a snack if you prefer oats every day instead!

Enjoy this fresh and vibrant salad for three lunches. This dish was built for lunch meal prep. Use your leftover hummus and garlic from week one and make enough for four days. You can still reuse many seasonings and dry goods from earlier in the month. Make breakfast a breeze by only prepping one dish and portioning out for the whole week!

I promise its good enough to eat seven times. Fully loaded and fully tasty. Swap out the milk for greek yogurt if you want to cut back on your ingredient needs. You also have leftover calories on week three!

Use this for a treat or low-calorie snack of your choosing. You can also plan to take two to three hours each week cooking and prepping your dishes - this does not include clean-up time!

For roughly the same cost or less if you choose a la carte and zero cooking or clean-up time, you could have all of your food prepared and shipped directly to your door each week with Trifecta's clean-eating meal delivery.

To Make It 1, Calories: Change the A. snack and increase to 1 whole avocado at dinner. Daily Totals: 1, calories, 70 g protein, g carbohydrates, 45 g fiber, 87 g fat, 1, mg sodium. To Make It 1, Calories: Reduce to 2 tablespoons of chopped walnuts at breakfast, change the A. Daily Totals: 1, calories, 92 g protein, g carbohydrates, 34 g fiber, 86 g fat, 1, mg sodium.

To Make It 1, Calories: Omit the hummus at the A. snack and change the P. snack to 1 clementine. Daily Totals: 1, calories, 84 g protein, g carbohydrates, 36 g fiber, 89 g fat, 1, mg sodium. To Make It 1, Calories: Reduce the walnuts to 1 tablespoon at breakfast and omit the peanut butter at the A.

Daily Totals: 1, calories, 67 g protein, g carbohydrates, 32 g fiber, 68 g fat, 1, mg sodium. To Make It 1, Calories: Omit the peanut butter at the A.

snack and omit the hummus at the P. To Make It 2, Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.

Daily Totals: 1, calories, 73 g protein, g carbohydrates, 36 g fiber, 69 g fat, 1, mg sodium. snack to 1 clementine and omit the hummus at the P. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

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List of Partners vendors. Women should aim for at least 25 grams of fiber per day, while men should aim for at least 38 grams per day. Eating a healthy, balanced diet supports immune system health.

The following foods can be part of your eating plan on a whole-foods diet: Whole grains for example, steel-cut or old-fashioned oatmeal , quinoa , brown rice , farro, bulgur Fruits Nonstarchy vegetables asparagus , green beans, bell peppers Starchy vegetables corn, carrots, potatoes Avocado Poultry Seafood, including fish Eggs Plain yogurt Cottage cheese Cheese Nuts and seeds Legumes beans and lentils Oil olive oil , avocado oil Avoid or limit the following foods as much as possible: White bread French fries Snack mixes Chips and crackers Frozen pizza Fast food Snack bars Boxed macaroni and cheese Chicken nuggets Hot dogs Commercial baked goods Deli meat Most microwave meals Candy Soda and other sweetened beverages.

When putting together meals, aim to include a source of protein, carbohydrates, and vegetables, suggests Susie. This aligns with the U. A serving of low-fat or fat-free dairy on the side is optional.

Editorial Sources and Fact-Checking. Sources Klemm S. Processed Foods: A Closer Look. Academy of Nutrition and Dietetics. January 30, Sodium Intake and Health. Centers for Disease Control and Prevention.

June 6, Get the Facts: Added Sugars. November 28, Kim H et al. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults.

Journal of the American Heart Association. August 20, Schulze M et al. Food Based Dietary Patterns and Chronic Disease Prevention.

June 13, Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. July 2, McManus KD. What Are Ultra-Processed Foods and Are They Bad for Our Health?.

Harvard Health Blog.