Mar 23, 2026
Eat whole foods rather than processed foods to get all the nutrients your body needs to function well and to lower the risk of chronic health issues.
This challenge is straightforward: eat whole foods for 3 days. Focus on honing your food plan to include lots of fresh and healthy foods for just this short period. This will likely whet your appetite for more delicious whole foods in the future. And your health will benefit.
The challenge has 3 steps:
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Clean out your pantry and go grocery shopping.
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Eat whole foods for 3 days.
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Consider how to include more whole foods in your future food plan.
Are you up for the challenge?
Your motivation to eat whole foods
Food gives you energy (in the form of calories) and nutrients to fuel all the functions of your body. Some of these functions include digestion, muscle health and growth, making blood cells, breathing, movement, and brain work. Nutrient-rich foods also:
- Aid in recovery after a workout
- Boost energy
- Promote healthy skin and hair
- Help you heal faster and more fully
- Improve mood and memory
- Help you maintain a healthy body weight
- Help with healthy blood sugar levels
- Support immunity and lower the chances of catching the common cold or flu
- Lower inflammation in the body
The nutrients needed for all the body’s functions cannot be found in one food or even in one food group. The key is to eat a variety of nutrient-rich foods daily to meet your body's essential needs. And one way to ensure that you are eating nutritious foods is to include plenty of whole foods.
Whole foods are simply foods that are in their natural form or are slightly processed. If they are processed, they still contain their natural vitamins, minerals, and fiber. These are foods such as brown rice, unflavored yogurt, unsweetened applesauce, and whole wheat bread.
In addition to helping your body function well, eating whole, healthy foods also protect you against many chronic health issues such as heart disease, cancer, and high blood sugar.
There are so many good reasons to eat whole foods. And every meal and snack gives you an opportunity to choose whole foods over processed foods.
Read on for information on how to choose foods for this challenge.
Choosing whole foods
Some common whole foods are:
- Fresh fruits
- Fresh veggies
- Beans and legumes
- Nuts and seeds
- Eggs
- Fish
- Poultry
- Whole wheat bread
- Oatmeal
- Quinoa
Some whole foods that come in packages are processed so they can be eaten, but the nutrients are still intact. It may be tricky to know if a packaged food is a whole food. Look for ingredients you know, as well as these terms on the package:
- Whole grains (look for this word before the name of a grain on breads, pastas, and other baked products)
- 100 percent fruit
- Made from whole ripe fruit (such as tomatoes, cranberries, or raspberries)
- No added sugars
- No additives or preservatives
Avoiding processed foods
The good news is you don’t need the additives and preservatives of processed foods. You can live without them. But it takes a bit more work to avoid them. Here are a few tips that may help:
Read food labels on packages. Look at the ingredients list. With packaged foods, this is key for finding whole and minimally processed foods. Be careful with labels that make claims like “low fat,” “low sodium,” and/or “low calorie.” Some of these claims may make the food seem better for you than it is. Most importantly, make sure there are no ingredients you do not recognize, cannot pronounce, or that cannot be purchased as a single ingredient at local grocery stores.
Cut down on the need for preservatives by not buying more than you can eat before you plan to go back to the store. You can also chill or freeze foods to keep them at their peak until you are ready to eat them.
Buy locally grown or locally raised foods when possible. These foods tend to be less processed or even unprocessed.
Step 1 of the challenge: Clean out your pantry and go grocery shopping
You can boost your health by cleaning out your pantry and stocking it with healthy foods. You can do the job all at once or tackle one shelf at a time. The key is to take everything out or remove all the food from each shelf. Wash the shelves. Put back only those foods that support your health. Toss or donate the rest. Restock with whole foods.
Here are some whole foods to keep in your pantry, ready to grab when you need a quick snack or meal:
- Canned fish or chicken
- Canned beans and veggies
- Canned fruits
- Whole grains such as whole wheat pasta, oatmeal, couscous, and quinoa
- Nuts and nut butters
When shopping for canned foods, look for those that are free of additives or preservatives.
Then, grocery shop for fresh produce and other whole foods. Make sure you have enough on hand to tackle the 3-day challenge.
Step 2 of the challenge: Eat whole foods for 3 days
Here are 3 goals to keep in mind as you take on this challenge.
Cut out foods with additives and preservatives. Foods you buy at the store may also have added ingredients such as flavors, colors, and preservatives. Some of these may be natural, and some may be artificial, but none of them were part of that food in its most simple or natural form. Choose to limit or not eat these added ingredients. They may have a negative impact on health over time.
Eat fresh or frozen fruits and veggies in their natural form. If you are eating canned or frozen produce, make sure it has no added salt or creamy sauces. Season fresh produce lightly, perhaps with a dash of salt. Or make a sauce from natural ingredients, such as crushed blueberries or sauteed tomatoes.
Aim to include all 5 food groups in your meal plans. Try to eat foods from all the food groups at least once a day.
- Protein from seafood, fish, poultry, or plants such as beans
- Fruit
- Veggies
- Plant-based fat such as olive oil
- Whole grains such as whole wheat bread, whole wheat pasta, and quinoa
Stay hydrated. You know your body needs to stay well hydrated. But it may be difficult to drink glass after glass of water each day. The good news is that when you eat whole foods, many of them contain water. For example, celery and cucumbers are about 95 percent water. Grapes and corn are 70 percent to 90 percent water. Even cooked salmon is about 65 percent water. And a whole wheat bagel is about 38 percent water.
So, the more whole foods you eat, the more you are helping your body stay hydrated.
A sample day of eating whole foods
To help you get started with your meal plans, take a look at this sample food plan. It will give you some guidance as you choose the foods you want to eat for the 3-day challenge. It includes whole foods from all 5 food groups: protein foods, fruits, veggies, healthy fats, and whole grains.
Breakfast: Steel-cut or slow-cooked oats topped with chopped nuts, fresh berries, pureed pumpkin, and ground flaxseed.
Snack: Yogurt (with no added sugar or sugar substitutes added).
Lunch: Veggie burrito with a whole-grain tortilla, refried beans, mixed greens, tomatoes, peppers, and onions. Serve with fresh salsa or guacamole.
Snack: Apple with natural peanut butter.
Dinner: Salmon stir-fry with brown rice. Serve with veggies sauteed in broth or olive oil.
Snack: Fruit sorbet (no sugar added) topped with a tropical fruit salad of mango, pineapple, and melon.
Step 3 of the challenge: Reflect and plan
Take a look back at your 3 days of eating whole foods. How did you feel? What meals or foods did you enjoy?
Note ways to continue eating whole foods going forward. You might aim to eat one whole-food meal a day. Or you could eat at least one whole food in each meal. You could also resolve to read food labels more carefully and choose fewer processed foods.
What will you do to boost your health with whole foods?
Thanks for reading this article!
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References
American Heart Association. (2024, August 1). 5 must-have foods to always have in your pantry. https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/meal-planning/5-pantry-staples
British Heart Foundation. (2023, September 1). What are whole foods? https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/whole-foods
Cleveland Clinic. (2024, August 22). Is a whole foods, plant-based diet right for you? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/whole-food-plant-based-diet
Esquivel, M. K. (2022). Nutrition benefits and considerations for whole foods plant-based eating patterns. American Journal of Lifestyle Medicine, 16(3), 284–290. https://doi.org/10.1177/15598276221075992
Galzerano, S. (2023, May 31). How to spring clean your pantry to support weight loss. Jefferson Health. https://www.jeffersonhealth.org/your-health/living-well/how-spring-cleaning-your-pantry-supports-weight-loss
Harvard Medical School. (2024, July 1). Using food to stay hydrated. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated
Muntel, S. (2017). Spring cleaning your kitchen – for your health. Obesity Action Coalition. https://www.obesityaction.org/resources/spring-cleaning-your-kitchen-for-your-health/
World Health Organization. (n.d.). Healthy diet. https://www.who.int/initiatives/behealthy/healthy-diet
This article was written by Sharon Odegaard, edited by Stephanie Ruiz, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on December 19, 2025.
