What is Whole Foods?

Below is a comprehensive list of foods that qualify as whole foods for this challenge:

1. Proteins

• Meat: Fresh cuts of beef, lamb, pork, kangaroo, and game meats such as venison. etc.

• Chicken and Poultry: Unseasoned chicken, turkey, duck, and other poultry. etc.

• Seafood: Fresh fish (e.g., salmon, cod, trout), shellfish (e.g., shrimp, crab, lobster), tuna, squid, and other seafood without any added ingredients or preservatives. etc.

• Eggs: Fresh, whole eggs (ideally pasture-raised or free-range). etc.

• Organ Meats: Liver, heart, kidney, and other organ meats. etc.

2. Fruits and Vegetables

• Fruits: Apples, oranges, bananas, berries (e.g., strawberries, blueberries, raspberries), grapes, melons (e.g., watermelon, cantaloupe), pineapple, mango, papaya, and peaches. etc.

• Vegetables: Broccoli, spinach, carrots, kale, potatoes, onions, zucchini, cauliflower, asparagus, green beans, and bell peppers. etc.

• Mushrooms: Button, shiitake, portobello, oyster, enoki, and cremini mushrooms. etc.

• Seaweed: Nori, wakame, dulse, kelp, and other minimally processed seaweeds. etc.

3. Nuts and Seeds

• Almonds, walnuts, cashews, pecans, macadamias, sunflower seeds, chia seeds, flaxseeds, and pumpkin seeds. etc.

4. Legumes

• Lentils, chickpeas, black beans, kidney beans, pinto beans, and cannellini beans (dried or minimally processed, with no added ingredients). etc.

5. Grains

• Whole grains like oats, quinoa, all forms of rice (e.g., white, brown, wild, jasmine, and basmati), barley, bulgur, millet, and whole wheat (not processed into flours or products with added ingredients). etc.

• 100% whole grain rice cakes also qualify as a whole food. The back ingredients label will differentiate which are and which are not whole food however.

6. Herbs and Spices

• Fresh: Basil, cilantro, parsley, rosemary, thyme, mint, oregano, dill, and chives. etc.

• Dried (single-ingredient): Cinnamon, turmeric, cumin, black pepper, paprika, coriander, and nutmeg (no anti-caking agents or additives). etc.

7. Fats and Oils

• Whole Food Fats: Avocados, olives, and coconut (unsweetened, unprocessed). etc.

• Natural Oils:

  • Extra virgin olive oil (cold-pressed, unrefined). etc.

  • Avocado oil (cold-pressed, unrefined). etc.

  • Coconut oil (cold-pressed, unrefined). etc.

  • Butter (from grass-fed sources). etc.

8. Natural Sweeteners

• Whole Sweeteners: Honey (raw, unprocessed), maple syrup (100% pure), dates, date syrup (if unprocessed), and molasses (if unprocessed). etc.

9. Fermented Foods

• Qualifying Fermented Foods: Sauerkraut, kimchi, kombucha, and kefir (only if made with whole food ingredients and without preservatives or added sugars). etc.

• Pickled Vegetables: Acceptable if pickled with just vinegar, water, and salt. etc.

10. Beverages

• Water (plain, filtered, or spring water). etc.

11. Wild Edible Plants

• Wild greens (like dandelion, purslane) or foraged berries, if applicable and locally sourced. etc.

12. Animal-Based Foods

• Bone marrow, organ meats (like liver, heart, or kidney), and bone broth (homemade or with clean ingredients like bones, water, and salt). etc.

13. Additional Whole Foods

• Nut Butters: Must contain only nuts (e.g., almond butter, peanut butter) with no added oils, sugars, or stabilizers.

• Coconut Products:

  • Coconut milk: Acceptable if made from only coconut and water (no stabilizers or emulsifiers).

  • Coconut cream: Same criteria as coconut milk.

• Fresh Juices: Purely juiced fruits or vegetables without added sugars, preservatives, or pasteurization.

• Apple Cider Vinegar: Raw, unfiltered apple cider vinegar with the “mother.”

• Raw Cacao: Whole food if it is raw, minimally processed cacao or cacao nibs. Unlike processed cocoa powders, raw cacao retains its natural antioxidants and nutrients, making it acceptable for this challenge.

• Plain Gelatin: Acceptable if derived from grass-fed animal sources with no added sweeteners or flavorings.

Certain foods can be considered whole foods if they meet strict ingredient criteria. Below are examples with explanations:

• Breads: Must be made with 100% whole grain flour, water, yeast, and salt—no preservatives, sugar, or added oils. These simple ingredients are considered whole foods as they represent traditional bread-making methods without unnecessary additives.

• Cheeses: Must be made from whole milk, enzymes (like animal rennet), and salt without artificial processing. Animal rennet is considered a natural enzyme, making these cheeses acceptable.

• Milk: Whole milk from cows, goats, or other sources without added sweeteners or fortification.

• Natural Yoghurt: Includes plain yoghurt and Greek yoghurt made from milk and live cultures—no added sugars, thickeners, or artificial flavorings.

• Legumes (Canned): Only acceptable if the ingredients are simply the legume, water, and salt, as these are minimally processed and retain their natural qualities.

• Processed Meats (e.g., Ham): Must only contain the meat and natural curing agents like salt (no nitrates, nitrites, or artificial preservatives).

The following foods do not align with the whole food criteria and are not permitted in the challenge:

• Chocolate

• Lollies and Candy

• Packaged Sauces (e.g., ketchup, barbecue sauce, soy sauce, etc.)

• Soft Drinks and Sweetened Beverages

• Chips and Other Packaged Snack Foods

• Ice Cream

• Pastries, Cakes, and Biscuits

• Refined Flours and White Bread

• Breakfast Cereals

• Processed and Flavoured Instant Noodles

• Fast Food Meals

• Alcoholic Beverages

These foods are not allowed in the challenge as they do not fully align with the definition of whole foods due to added ingredients or extensive processing:

• Sausages: Often contain fillers, preservatives, and artificial casings.

• Sour Cream: Typically includes stabilizers and additives to enhance texture.

• Light Milk: Undergoes processing to remove fat and may include added vitamins.

• Plant-Based Milks: Examples include soy milk, oat milk, almond milk, and cashew milk. These often contain gums, stabilizers, and added sweeteners.

• Canned Foods: Unless they contain only the main ingredient, water, and salt. etc.

• Pre-Made Broths and Stocks: Commonly contain flavor enhancers, preservatives, and added sodium.

• Seed Oils: Includes canola oil, sunflower oil, soybean oil, and others. These oils are highly processed and often contain omega-6 fatty acids, which can promote inflammation and contribute to health issues such as heart disease, obesity, and metabolic dysfunction.

• Snack Foods (e.g., trail mix): Often roasted with oils and salted. etc.

• Deli Meats (e.g., Turkey, Roast Beef, Ham): Often contain nitrates, nitrites, preservatives, flavor enhancers, and added sugars. etc.

• Flavored Yoghurts: Usually include added sugars, artificial flavorings, and stabilizers, even if marketed as "natural."

• Protein Powders: Highly processed and often include artificial sweeteners, stabilizers, and synthetic nutrients.

• Packaged Snacks (e.g., granola bars, energy balls): Even "healthy" options often contain added sugars, processed oils, and preservatives. etc.

• Instant Oats: Typically pre-cooked and often include added sugar, artificial flavoring, or thickeners.

• Breads with Additional Ingredients: Includes breads that contain stabilizers, sweeteners, or oils, which deviate from traditional bread-making.

• Flavored Nut Milks: Contains added sweeteners, emulsifiers, stabilizers, and flavorings.

• Processed Cheeses and Creams: Includes processed cheese slices, cheese spreads, and heavy creams with added stabilizers or artificial flavorings.

• Frozen Meals or Pre-Packaged Foods: These often contain preservatives, artificial ingredients, or high sodium content, even when marketed as "healthy."

• Marinated Meats or Pre-Seasoned Proteins: Commonly contain added oils, sugars, or preservatives to enhance flavor and shelf life.

• Flavored Nuts: Includes nuts roasted with oils, salt, or artificial seasonings.