In order to research a whole food diet, I’ve decided to concentrate on the foods in Dr. Fuhrman’s nutrition pyramid. https://www.drfuhrman.com/learn/library/articles/57/dr-fuhrmans-nutritarian-pyramid
The bottom of the pyramid is made up of low calorie, nutrient rich foods, while the high calorie foods, such as meat and processed foods, are listed at the top in the smallest part of the pyramid.
Cruciferous vegetables such as broccoli, cauliflower, and cabbage are rich in glucosinolates. When these compounds are broken down during digestion, they produce others which act much like some anticancer drugs inhibiting cell division. As these compounds are water soluble, cooking the vegetables drastically reduces the bioavailability of these cancer fighting compounds. Therefore, a portion of vegetables should be eaten raw on a regular basis.
Beans are low in fat, high in fiber and protein, and best of all, very affordable. They are rich in phytochemicals lowering cholesterol, blood pressure, and reducing chronic inflammation by helping to maintain healthy blood glucose and insulin levels. To reduce the discomfort of gas and bloating from beans, soak the dry beans overnight and discard the water before cooking. Adding carminative herbs and spices such as ground fennel, cumin, ginger, and bay leaves can reduce the risk of bloating.
Berries are low in calories and high in moisture and fibre. They contain natural antioxidants such as vitamins C and E, as well as folic acid, calcium, selenium, alpha and beta carotene, and lutein. Berries are said to have a positive impact on cardiovascular as well as cognitive health.
Onions are part of the allium family which includes chives, garlic, scallions and leeks. They are rich in flavonoids and alk(en)yl cysteine sulphoxides (ACSOs). Consuming onions may reduce the risk of cancer and can have a positive effect on your mood as well as the health of your skin and hair.
Mushrooms are a source of Vitamin D, and B including riboflavin, niacin, pantothenic acid, and antioxidants. In addition, mushrooms are rich in minerals such as Selenium, Copper, and Potassium. Mushrooms help with the production of hormones, maintain a healthy nervous, digestive and immune system, protect red blood cells, and promote healthy skin. Since mushrooms are both hearty and filling, they can aid in weight management.
Seeds are an important element of a healthy diet, since they are a source of protein and rich in bioactive phytochemicals, minerals, and vitamins, particularly tocopherols and folic acid. There is substantial evidence that a diet rich in seeds, including whole grains, nuts, legumes, cocoa products (mainly dark chocolate) and coffee has a significant impact on reducing inflammatory diseases such as cardiovascular disease and diabetes.