When it comes to improving health; one of the simplest and most effective strategies is eating whole foods. A world running full of processed snacks, sugary drinks, and artificial ingredients, etc., makes it overwhelming for people to make changes.
But there is a good thing with whole food diet; adopting it doesn’t have to be extreme or complicated. With a few small, doable shifts; your clients can feel better, eat better, and enjoy food more than ever.
So, if you’re wondering, “How do I eat more whole foods?”; let’s walk you through six practical and easy-to-follow tips you can follow and also share with your clients to help them get started.
Tips to Eat More Whole Foods
Start with Small Swaps
One of the easiest ways to begin eating whole foods is to make small substitutions. Encourage your clients to focus on just one or two meals a day at first.
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Simple swaps include:
- Choosing oatmeal instead of sugary breakfast cereals
- Swapping white rice for quinoa or brown rice
- Using fresh fruit instead of syrupy toppings
Making these small changes builds confidence and leads to long-term habits. When asked; “How to eat more whole foods without giving up everything I love?”, remind them that slow and steady changes work best.
Add More Color to Every Plate
Fruits and vegetables are the foundation of whole foods eating. They’re full of vitamins, minerals, and fiber, etc., and they can be incredibly flavorful.
Encourage clients to:
- Fill half their plate with veggies
- Snack on fresh fruit instead of chips
- Try a new vegetable each week
If a client asks, “What are the whole foods to eat every day?”, fruits and vegetables should be at the top of your answer list. Adding color isn’t just for nutrition; it makes meals more fun and visually appealing too.
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Choose Foods with Fewer Ingredients
Reading food labels is a great tool when teaching people how to eat whole foods. The shorter the ingredient list, the closer that food is to its natural form.
Good questions to ask include:
- Can you pronounce every ingredient?
- Would your grandparents recognize this food?
- Is it something you could cook at home?
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This is especially helpful when choosing packaged items like bread, yogurt, or nut butters. Fewer additives usually mean a product is closer to whole foods eating.
Cook More at Home
One of the best ways to eat whole foods is to prepare meals at home. Restaurant meals and takeout often include hidden sugars, unhealthy oils, and preservatives.
Encourage clients to:
- Cook one extra meal at home per week
- Prep vegetables ahead of time for easy cooking
- Use a slow cooker or instant pot to save time
Home cooking gives full control over ingredients. If your clients wonder; “How to eat more whole foods without spending all day in the kitchen?”, teach them that simple meals with just a few fresh ingredients can be fast, easy, and delicious.
Rethink Snacks
Snacking is often where processed foods sneak into our diets. Chips, cookies, granola bars, and crackers etc. are quick, but usually far from whole.
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Better whole food snack options include:
- A banana with almond butter
- Raw nuts and dried fruit
- Fresh veggie sticks with hummus
If your clients ask; “What are whole foods to eat between meals?”, guide them toward whole, single-ingredient snacks that fuel energy and support their health goals too.
Stay Hydrated with the Right Drinks
Sugary drinks like soda, flavored coffee, and sweetened teas can derail even the best eating habits. Drinking whole doesn’t just apply to food; it includes beverages too.
Healthier options include:
- Water with lemon or cucumber
- Unsweetened herbal teas
- Sparkling water with fruit slices
Water supports digestion and energy levels and helps reduce cravings. It’s one of the easiest places to cut out added sugars and get closer to a whole-food diet.
Benefits of Eating Whole Foods
Helping your clients focus on eating whole foods offers so many benefits:
- Improved digestion from higher fiber intake
- More steady energy levels
- Better weight management
- Reduced inflammation and chronic disease risk
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By focusing on foods in their natural form, i.e, fresh vegetables, whole grains, fruits, legumes, nuts, and clean proteins etc., people feel full, satisfied, and nourished.
Keep It Realistic and Flexible
Avoid using terms like “clean eating” that can feel judgmental or restrictive. Instead, focus on being realistic. Help your clients understand that there’s no such thing as perfect eating.
Whole-foods eating is about progress, not perfection. If they ask; “How do I eat more whole foods and still enjoy life?”, the answer lies in flexibility and balance.
Encourage this mindset:
- Most meals should be made of whole foods
- There’s room for occasional treats
- Every small improvement counts
The Trade-Offs of Whole Foods: Cost, Shelf Life, and Nutrient Value
Encouraging clients to shift toward eating whole foods is generally beneficial. But it’s important to acknowledge some practical trade-offs as well.
A recent study by Hess et al. (2024) compared two versions of a typical Western-style menu. One made mostly with ultra-processed foods (UPFs) and the other using less-processed foods. Surprisingly, both menus had nearly identical nutrient profiles and diet quality scores; despite the latter being marketed as more “wholesome.”
However, the less-processed version came with significant downsides. It was more expensive ($15.91 vs. $9.85 per day) and had a much shorter shelf life (median 35 days vs. 120 days). This suggests that while a whole-food diet offers many benefits; it’s not always more nutrient-dense and can pose challenges. These challenges can be in terms of food storage and cost; two real-life concerns your clients might face.
That’s why a balanced and flexible approach to whole foods eating; one that considers both health and practicality; is the key.
Final emphasis on the Unprocessed Diet
Helping clients move toward eating whole foods doesn’t have to be tough. It starts with understanding the basics; setting small goals; and being consistent.
By sharing these tips, you’ll help your clients understand not only how to eat whole foods; but how to make it a lasting lifestyle.
Let them know that learning how to eat more whole foods isn’t about restriction; it’s about choosing the right foods. The food that supports health, energy, and joy etc. And best of all; it’s something they can start today.