THE PREVENTIVE NUTRITION FOOD PLAN
STEP NO 3: EAT WHOLE FOODS
Shop for and prepare meals only from whole foods. This means beginning with the intact and whole item, not an extract or something processed from it. For example, this means whole grains containing all the natural fiber, protein and starch. Or legumes like peas, beans or lentils. Or whole nuts and fruits. Preferably these should be fresh and locally sourced for the highest phytonutrient value.
Avoid processed products such as refined carbohydrates which are ground up plant starches and nothing more than chains of sugar. Avoid added oils which are concentrated fats and calories contributing to obesity and cholesterol problems. Avoid fructose, corn syrups and juices which are all unnatural carbohydrate sugars and loaded with empty calories.
Whole foods contain all the nutritional components known to benefit cardiovascular health. These are primarily five in number:
Natural Complex Carbohydrate (Starch)
This form of carbohydrate is slowly and naturally digested and is the main energy source for most cellular functions.
Natural Plant Protein
Many plant foods contain lots of protein, more than enough to support active, exercising muscles and cellular function. This is not the animal, meat protein associated with excess cancer risk.
Natural Plant Fiber
This includes soluble and insoluble fiber both of which are necessary for proper digestion and a microbiome of healthy micro-organisms.
Natural Plant Phytonutrients
These are antioxidants and other bioactive compounds having a positive impact on health.
Whole plants contain almost all of the vitamins known to be essential and desirable for good health.
There are literally thousands of recipes for preparing meals using whole foods. Some of these are in resources identified elsewhere on this site.