Healthy Whole Foods List to Make Grocery Shopping a Breeze
A whole foods list can help you eat healthier.
By Marnie Kunz,
Certified personal trainer and run coach
This healthy whole foods list will help you shop smart the next time you hit the grocery store. If you want to follow a real food diet and consume more nutritious, healthy foods, this list will help you get and stay on track. Eating real foods may sound simple but it can be surprisingly hard because so many processed ingredients are added to common foods in America. From ultra-processed breads and cereals to processed snack foods, the grocery store can be a minefield of unhealthy processed foods. This whole foods grocery list will help you find real, healthy foods and bypass the overhyped, overprocessed foods in favor of better health.
Related: Healthy, Non-Processed Foods
What Are Whole Foods?
Whole foods are foods that are close to their natural states and minimally processed. This includes whole grains, fruits, vegetables, legumes, lean protein, some dairy products, and nuts and seeds. There are many advantages of eating whole foods, as these foods provide a lot of nutrients, including vitamins, minerals, and fiber. In addition, eating whole foods - also called real foods - can prevent a lot of health problems and chronic diseases that come with eating overly processed foods.
These minimally processed foods can improve your health.
Whole Foods Vs. Ultra Processed Foods
Ultra processed foods are foods that have been altered substantially from their natural states. These foods have ingredients that you would not be able to find or make in your home kitchen and they usually have ingredients on the label that you will not be able to pronounce. Ultra processed foods often have many ingredients and low nutritional value. UPFs are usually high in added sugar, salt, fat, and artificial colors or preservatives.
Some examples of ultra-processed foods include:
White bread
French fries
Candy
Hot dogs
Fast food
Soda
Unfortunately, ultra-processed foods are so common that even foods you may think are healthy - some with “organic” or “low-fat” on the label - have ultra processed ingredients. This can include breakfast cereals, some yogurts, some plant-based meat substitutes, and even some breads that may be labeled as wheat or whole grain but include ultra processed ingredients.
Whole, real foods offer many health benefits.
According to recent research from Northeastern University’s Network Science Institute, 73 percent of food in the U.S. is ultra-processed. The research team created TrueFood, a database where you can look up different food products and see their degree of processing and processed ingredients.
The Whole Foods Diet
The whole foods diet is based on the principle of eating real, nutritious foods that are minimally processed. Unlike many diets, the whole foods diet is a lifestyle choice that does not require a strict membership or restrictive guidelines. Instead, the whole foods diet has general guidelines to help you make healthy food choices and cut back on processed foods.
When following a whole-foods diet, you can be flexible. For instance, you may eat plenty of fresh fruits and vegetables, but frozen fruits and vegetables are fine too, as long as they don’t have added sugars, syrups, or salt. Our whole foods list will help you buy fresh, nutritious foods and stick to the whole foods diet.
Related: 10 Benefits of a Real Foods Diet + Tips to Get Started
Benefits of a Whole Foods Diet
There are many health benefits of using a whole foods list to eat a healthier diet. The whole foods diet can give you:
Improved heart health and reduced risk of heart disease, high blood pressure, and high cholesterol.
Reduced risk of chronic disease, including type 2 diabetes and some forms of cancer.
Maintain a healthy weight. Eating whole foods can help with your weight loss goals. By cutting back on processed foods with added calories, unhealthy fats, and sugar, you will be able to maintain a healthy weight more easily.
Enhanced immune system. Eating a balanced whole foods diet gives your body plenty of vitamins, minerals, and antioxidants, boosting your immune system. In contrast, eating a lot of highly processed foods increases inflammation in your body, lowering your immune system.
Better gut health. The whole foods diet is rich in fiber, which helps your digestive system function well. Since the eating plan limits your processed food intake, you’ll enjoy better digestion and have a reduced risk of inflammatory bowel diseases.
Related: 20 Best Anti-Inflammatory Foods for Better Health
Healthy Whole Foods List
Use this healthy whole foods list when you’re heading to the grocery store or ordering groceries. This shopping list can help you make smart choices and eat healthier foods.
Whole grains
Quinoa
Brown rice
Oats - oatmeal
Whole wheat pasta (look for minimally processed options)
Whole grain bread (look for minimally processed breads)
Farro
Bulgar
Use this whole foods list if you need guidance grocery shopping.
Fruit
Bananas
Apples
Mangoes
Berries - Strawberries, blackberries, blueberries, raspberries, acai berries, cranberries
Peaches
Pears
Avocados
Pineapples
Kiwi
Bell pepper
Papaya
A shopping list makes meal planning easier.
Vegetables
Broccoli
Mushrooms
Spinach
Tomatoes
Brussels sprouts
Corn
Kale
Carrots
Cauliflower
Peppers
Sweet potatoes
Zucchini
Asparagus
Lean protein
Eggs
Poultry - Chicken, turkey
Beef - lean cuts
Seafood - salmon, shrimp, tuna, mackerel, tilapia, and other fish
Plant-Based Protein
Tofu
Legumes - beans, lentils, peas, chickpeas, green beans
Nuts - almonds, walnuts, cashews
Nut butters
Dairy (optional)
Milk
Cheese - choose minimally processed cheeses with few ingredients
Yogurt - plain yogurt without added sugars and preservatives
Cottage cheese
Dairy Substitutes (optional)
Choose minimally processed milk substitutes without a lot of added sugars
Coconut milk
Almond milk
Oat milk
Healthy Fats
Olive oil
Avocado oil
Chia seeds
Oily fish such as salmon oil
Avocados
Sweet Foods (optional)
Dark chocolate
Honey
Maple syrup
Condiments and Spices
Rosemary
Garlic
Salsa
Homemade guacamole
Homemade hummus
Black pepper
When you’re shopping for your whole foods list, look at nutrition labels and watch for ingredients with long names or long lists of additives. Labels have to list the ingredients that are in the highest amount first, and if a food has a processed ingredient within the first three ingredients, it is ultra processed. If you’re in doubt, check the TrueFood database for the food to see what its processed rating is.
Avoid foods that have a high added sugar or salt content or ones with emulsifiers, thickeners, and other agents that have been added to the food. Look for foods that contain real food without a lot of additives. Do not buy foods that contain additives and preservatives, such as high fructose corn syrup, food dyes, hydrogenated oils, monosodium glutamate, sodium nitrates, sodium nitrites, and sulfites such as sulfur dioxide, sodium bisulfite or sodium sulfite, advises the Mayo Clinic.
Sample Whole Foods Eating Plan
You can create a whole foods healthy eating plan from our whole foods list. Here is a sample whole foods diet plan for one day:
Breakfast
Scrambled eggs on whole wheat bread with avocado, tomato, and cheese
Piece of fruit - orange, banana, apple, etc
Lunch
Quinoa bowl with mushrooms, sweet potatoes, and kale
Snack
Almonds and dark chocolate
Dinner
Brown rice and lean protein - grilled chicken or tofu
Spinach salad with tomatoes and fresh mozzarella cheese
Snack
Plain yogurt with fresh berries
Choosing Healthier Foods for a Better Life
This whole foods list can help you eat more nutritious foods and cut down on processed foods in your life. Since processed foods are linked with health problems ranging from obesity to stroke, cutting back will improve your health. The whole foods diet is not a strict black-and-white rulebook or expensive eating plan but is instead a way to make healthier choices to fuel your body and mind.
Eating more plant-based, real foods and cutting down on processed foods and animal foods that are high in unhealthy fats will help you to live a longer, healthier life. Whether you want to lose weight or improve your running performance, the whole foods diet can help you achieve your goals in a sustainable way.
If you need a training plan to crush your fitness goals, visit the Runstreet Training Center and I’ll be happy to help you. For more health and fitness tips and inspiration, sign up for our free Wellness Wednesday newsletter.
Be well and enjoy eating your real food!
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
