Whole Foods Recipes

Dash

DASH (Dietary Approaches to Stop Hypertension) is a diet designed to reduce and prevent hypertension. The diet emphasizes increasing the intake of potassium, calcium, and magnesium to manage blood pressure better. Limited foods include those high in sodium, saturated fat, and added sugar. DASH recommends fat-free and low-fat dairy products, fish, poultry, beans, and nuts. DASH may provide some benefits in weight loss and reducing the risk of certain chronic health conditions.

Ketogenic

The ketogenic diet is a low-carb and high-fat diet often used in managing specific medical issues, such as epilepsy in children. The body must rely on fat intake from the diet to replace carbohydrates by burning fat for energy instead. The significant reduction of carbs puts your body into a state called ketosis when the body becomes incredibly efficient at burning its existing fat. Incorporating some of the principles of a ketogenic diet may provide certain health benefits, including weight loss and lowering the risk for certain chronic diseases, though health experts warn of potential nutrient deficiencies.

Flexitarian

The flexitarian diet plays on words: flexible and vegetarian. It is a diet rooted in plant-forward vegetarianism with less strict guidelines than vegetarianism. Dairy and eggs are allowed, as well as meat on occasion, though they should not be the main staples of the diet. The guidelines for flexitarianism are not specifically defined, as some may choose to eliminate meat on a specific number of days per week, meals per day, or generally reduce consumption without tracking. As with any plant-forward diet, advantages may include help with weight loss and reducing the risks of certain chronic health conditions.

Fruitarian

Fruitarian is a severely restrictive vegan diet that excludes all animal products, including dairy, and consists mainly of raw fruits. Vegetables, nuts, and seeds are allowed in moderation, though they should remain entirely uncooked and unprocessed. Incorporating some principles of fruitarianism can increase your antioxidant and nutrient intake, possibly providing help in losing weight and reducing the risk of certain chronic diseases. However, the fruitarian diet as a whole does not cover all your nutrient needs, including lacking protein, iron, calcium, vitamins B and D, zinc, and omega-3 fatty acids.

Mediterranean

The Mediterranean diet is inspired by the historical eating habits of people living near the Mediterranean Sea, such as in Greece and Italy. The emphasis is on plant-based foods, like whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and fresh fish. Avoid processed red meats, refined grains, heavily processed foods, butter, and refined/processed/hydrogenated oils.

Mind

MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It combines two popular diets: the Mediterranean and DASH diets. The MIND diet may help to reduce your risk of certain neurodegenerative and other chronic conditions. This diet is designed to maximize benefits to your neurological health. Rather than specific guidelines, the MIND diet lists ten recommended foods and 5 to limit.

Paleotarian

The paleotarian, or “paleo,” diet is based on eating the same foods in modern times as would’ve been eaten during the paleolithic area, which ended 10,000 years ago. A modern paleo diet would consist of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. Foods that would’ve been cultivated through small-scale farming would not be included in the diet, including grains, legumes, and dairy products. The purpose behind the paleo diet is based on the idea that our genes are not well adjusted for the modern diets that developed out of farming, potentially introducing dietary changes that outpaced the human body’s ability to adapt. Farming changed our diets, as well as the diets of the animals people ate.

Pescatarian

Pescetarianism is a vegetarian diet that adds fish and seafood, providing all the benefits of a plant-based vegetarian diet and the nutritional benefits of seafood. Pescetarianism is also a good way to practice a well-balanced diet while reducing environmental impact. The diet primarily consists of whole grains, nuts, legumes, produce and healthy fats, and seafood. Pescatarians often continue to eat eggs and dairy as well. The pescatarian diet is a well-balanced, nutrient-dense diet that may help in weight loss and other chronic health conditions.

Raw

The raw food diet, or raw veganism, involves consuming mostly raw foods. Foods cannot be cooked, refined, pasteurized, processed, or treated with pesticides. Some acceptable preparation methods include juicing, blending, dehydrating, and soaking. Supplement usage is not permitted by the diet, as its proponents claim the diet will meet all necessary nutrient needs. Proponents also claim that a variety of healthy enzymes denatured (nullified) through the cooking process, reducing their nutrient content. While the raw food diet may provide some benefits, such as weight loss, health experts warn of negative health consequences related to the diet.

Therapeutic Lifestyle Changes

Therapeutic lifestyle changes (TLC) is a 3 part program developed by the National Heart, Lung, and Blood Institute and includes a diet low in saturated fat, trans fat, and dietary cholesterol. TLC aims to improve cholesterol numbers by combining dietary changes, physical activity, and other means of weight management. It is also recommended to reduce and eliminate smoking and high blood pressure. TLC recommends whole grains, nuts, legumes, oils, and soluble fiber found in fruits, beans, and oats.

Vegan

The vegan diet is among the most popular for weight loss, chronic disease risk reduction, and ethical and environmental reasons. A vegan diet is a primarily plant-based diet, which with proper research and variety, can provide your nutritional needs; however, experts caution practitioners about potential nutrient deficiencies. A primary driver in many people becoming vegan is an ethical draw away from animal exploitation and cruelty or concerns about the environmental impact of factory farming. There are many varieties of vegan diets, ranging from fully raw vegan to processed, junk food vegan. Depending on the style of veganism you adhere to, there may be potential health benefits in weight loss and reducing the risk and severity of some chronic conditions.

Vegetarian

Vegetarianism is a diet that eliminates meat, fish, and poultry from your eating habits. Some vegetarians also abstain from consuming eggs, dairy, and other animal products. Practitioners may adopt a vegetarian diet for health, environmental, or ethical reasons. Vegetarianism may help lose weight and prevent certain chronic health conditions. The diet also aims to reduce participation in industries involved in animal cruelty and climate change contributions. As with veganism, there are various ways to be vegetarian, with varying health benefits depending on the style’s nutrient density.

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Diet Type Comparison

Diet Type	Pros	Cons
Dash	Evidence-based health benefits Nutritional Balance Accessible	Hard to maintain Requires significant food tracking Not designed for weight loss
Ketogenic	Designed for weight loss May be helpful with some neurological conditions	Only recommended for certain health conditions Difficult to maintain Not nutritionally balanced
Flextarian	Nutritionally balanced May aid in weight loss Environmentally conscious	No organized support No comphrehensive diet structure
Fruitarian	Vegan High in antioxidants	Not recommended by health experts Not nutritionally balanced Very difficult to maintain
Mediterranean	Highly recommended by health experts Nutritionally balanced Easy to maintain	No organized support No processed/convenience foods
Mind	May be helpful in aiding certain neurological conditions Flexible Evidence-based health benefits	No comprehensive diet structure No organized support Not designed for weight loss
Paleotarian	Nutritionally balanced Moderately easy to maintain	No significant evidentiary support Does not allow dairy
Pescatarian	Nutritionally balanced Easy to maintain Environmentally conscious	Does not allow meat other than fish
Raw	High in antioxidants and certain nutrients	Not recommended by health experts Not nutritionally balanced Extremely difficult to maintain
Therapeutic Lifestyle Changes	Developed to improve cholesterol levels May aid in weight loss Has an organixed support community	Is a complete lifestyle commitment rather than strictly dietary
Vegan	Can be nutritionally balanced with proper strategy Environmentally conscious Plenty of organized support communities	Difficult to maintain Not neccesarily effective for weight loss
Vegetarian	Can be nutritionally balanced with proper strategy Environmentally conscious Allows dairy	Moderately difficult to maintain Not necessrily effective for weight loss

Caffeine

Caffeine sensitivity is experienced when your body overreacts to caffeinated beverages, such as coffee. Symptoms include jitteriness, headaches, digestional issues, and insomnia. While some people may experience these symptoms with excess consumption of caffeinated beverages, caffeine sensitivity occurs in smaller doses that otherwise would not cause adverse effects in most individuals. However, caffeine sensitivity differs from a caffeine allergy, which involves an immune response to caffeine.

Dairy

Dairy sensitivity, often known as lactose intolerance, occurs when the body cannot fully digest the sugar (lactose) in milk. Symptoms include gas, bloating, and diarrhea after consuming dairy products. Dairy sensitivity is due to your body not producing enough of an enzyme called lactase, which breaks down lactose. Lactose intolerance can be managed with dietary changes to avoid foods high in lactose and specific medications to ease the digestive process following dairy consumption.

Gluten

Gluten sensitivity occurs when your body has an adverse reaction to eating gluten, resulting in symptoms like abdominal pain, bloating, gassiness, and drowsiness. Your healthcare provider my diagnoser Gluten sensitivity after following a testing regime over a few weeks. After excluding wheat allergy or celiac disease, your healthcare provider will recommend you adopt a gluten-free diet.

Peanut

Peanut intolerance is not the same as a peanut allergy. Peanut sensitivity is rooted in a digestive issue within the body rather than resulting in an immune response. A peanut sensitivity will produce an inflammatory response to proteins within peanuts, resulting in abdominal discomfort. It is caught less often than peanut allergies and can be tested by taking a food sensitivity test through your healthcare provider.

Shellfish

Shellfish sensitivity occurs when the body does not produce the appropriate enzymes necessary to break down the proteins in shellfish, resulting in an inflammatory response up to 72 hours after consumption. Symptoms may include abdominal pain, bloating, nausea, and diarrhea. A food sensitivity test can test shellfish sensitivities through your healthcare provider.

Sesame

Sesame sensitivity occurs when the body produces a digestive response to sesame consumption, resulting in various adverse symptoms, including rashes, abdominal pain, nausea, and diarrhea. Sufferers should avoid sesame seeds, tahini, and sesame oil. A food sensitivity test can test sesame sensitivities through your healthcare provider.

Tree Nut

Tree nut sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including bloating, nausea, and diarrhea. Sufferers should avoid pistachios, hazelnuts, pecans, pinenuts, chestnuts, brazil nuts, cashews, and macadamia nuts. A food sensitivity test can test tree nut sensitivities through your healthcare provider.

Soy

Soy sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including oral itching, abdominal pain, headaches, itchy eyes, and nasal congestion, among other symptoms. Some food sufferers should avoid thickening agents and stabilizers, lecithin, xanthan and guar gum, vegetable oil or shortening, vegetable starch, and broths. A food sensitivity test can test soy sensitivities through your healthcare provider.