The Healthy Whole Foods Diet 

1. Fruits

   • Apples, oranges, berries (strawberries, blueberries, raspberries), bananas, mangoes, grapes, peaches, cherries, kiwis, and pears.

2. Vegetables

   • Leafy greens (spinach, kale, arugula), broccoli, cauliflower, Brussels sprouts, carrots, bell peppers, zucchini, cucumbers, sweet potatoes, squash, and asparagus.

3. Whole Grains

   • Quinoa, brown rice, oats, farro, bulgur, millet, barley, sourdough bread

4. Lean Proteins

   • Chicken breast, turkey, eggs, salmon, cod, tuna, shrimp, tempeh, lentils, chickpeas, black beans, and kidney beans.

5. Nuts and Seeds

   • Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, and hemp seeds.

6. Healthy Fats

   • Avocados, olive oil, coconut oil, nuts, seeds, and nut butters (almond, cashew, peanut in natural form).

7. Dairy and Dairy Alternatives

   • Greek yogurt, cottage cheese, grass-fed or raw milk/cheese, unsweetened almond milk, unsweetened coconut milk, and unsweetened oat milk.

8. Herbs and Spices

   • Turmeric, ginger, cinnamon, garlic, basil, parsley, cilantro, rosemary, thyme, and oregano.

9. Natural Sweeteners

   • Honey, maple syrup, and dates

10. Beverages

• Water, herbal teas, green tea, and unsweetened coconut water.

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Dicsipline is key.