Holistic nutrition is based on the consumption of whole foods. Whole foods are foods found in their natural state that have not been processed. Examples include fruits, vegetables, grains and legumes.
Whole food encourage the body to lose weight naturally, and have no side effects, additives, preservatives, or artificial colorings.
It is best to have a grazing approach to food intake, and eat 6 small meals a day instead of 3 large ones. Selecting lots of fruits and vegetables is a colorful way to get all your nutrients. The Rainbow Program suggests eating one selection from each color group each day to stimulate the different organs and organ systems. This is called a rotation. If this is repeated twice, then the person has consumed two rotations.
Fruits and vegetables contain various antioxidants in the form of carotenes, anthocyanidins, and phytochemicals. For example, oranges, carrots, squash and sweet potatoes contain beta-carotene; lemons and limes contain limonene; kale contains chlorophyll, beta-carotene, lutein and zeaxanthin; eggplant contains the anthocyanin flavonoid nasunin; garlic contains allicin; brussels sprouts and arugula contain glucosinolates; bell peppers contain beta-carotene, lycopene, as well as chlorogenic acid, coumeric acid, and zeaxanthin; cherries contain anthocyanidins isoquerxitin and quercetin; beets contain betacyanin; tomatoes and watermelon contain lycopene; apples contain quercetin; strawberries contain the anthocyanin pelargonidin; prunes contain the phenolic compounds meochlorogenic and chlorogenic acids; peaches and nectarines contain carotenes, flavonoids, lycopene and lutein; oranges contain flavonoid hesperidin; spinach contains flavonoid methylenedioxyflavonol glucuronides.
To obtain the full spectrum of carotenes, anthocyanidins, and phytochemicals present in whole foods, it is necessary that we consume a variety of seasonal fresh produce. The Rainbow Program encourages people not only to get a broad spectrum of nutrients and colors, but also to exchange foods like red meat for red colored fruits, fats for more wholesome seeds and nuts, and white bread or milk for chicken, brown rice or tofu.
When we eat, it is wise to combine a vegetable with a starch or protein, and to eat fruits separately so they can digest properly. We should consume foods in 1-1/2 cup servings every 2-2 1/2 hours. This gives the metabolism optimal chance to digest one food before we consume another, and our fuel is burned more efficiently. When our metabolic rate functions at its prime, we feel energetic and healing can occur.
Even the smallest changes, like eating more fruits and vegetables, grains, legumes, nuts and seeds or eating more regularly throughout the day can assist in improving one's nutrition. Try to steam vegetables also, eat them fresh or frozen instead of canned. Season dishes with herbs and spices instead of salt for delicious flavour. Exchanging ground turkey for hamburger meat helps lower the content of saturated fat in the diet, and is a heart-healthy option.