Fruit juices are full of hidden sugar and lack fiber. Just eat the whole fruit itself. Berries are best (a half cup of raspberries gives you 4 grams of fiber, blackberries 3.8 and blueberries or strawberries 1.7 grams). Kiwis are right up there with 2.7 grams of fiber. Plus they’re beautiful! Whole foods are those that have been minimally processed or are completely unprocessed when you eat them. As a result, they are free from added sugars, fats, sodium and preservatives, all of which should be limited as much as possible in a healthy diet. According to Dr. Mark Hyman, you can treat and prevent chronic illness and feel better by eating primarily whole foods rich in fiber, minerals, vitamins, phytonutrients and omega-3 fatty acids.
A sample day on a whole foods diet might look a bit like this: For breakfast, have half a grapefruit, an omelet made with two egg whites and fresh spinach and tomato, and a serving of low-fat cottage cheese. When lunch rolls around, fill a big bowl with fresh raw greens, and top them with other nonstarchy salad vegetables like cucumbers, bell peppers and sprouts. Include a source of protein such as lean chicken breast or a handful of walnuts.