What You Need to Know
As the winter season comes to an end, and the season of renewal “springs forth”, days grow longer, the weather warms, gardens begin to wake, and bountiful fresh produce begins to reappear on the dinner table. The month of April is recognized as National Garden Month and Earth Month, making it a perfect time to think about the benefits of a whole-food diet for supporting one’s health and the health of the Earth.
While many people begin their new year with intentions to improve their health, the arrival of spring naturally encourages one to re-evaluate the habits that have led to unhealthful practices and outcomes. Whether one begins the season by planting a few herbs in the garden, picking up a new leafy green to try from the store, or simply adding an additional cup of fresh fruit or vegetables to one’s plate, this time of the year reminds us that we can renew ourselves through healthful practices. Like a seed being sown into the ground, showing oneself love and care can bring forth a new life force and help one step into the greatest and most profound version of oneself.
In this blog, we will explore what a whole-food diet is and the key health benefits of choosing foods closer to their natural state. It is important to note that eating a whole food diet does not require a total overhaul of one’s kitchen or complicated recipes; instead, it can include practices that involve eating more whole fruits and vegetables as well as whole grains, beans/peas/lentils, nuts and other ingredients that have minimal processing and look much like they did during their harvest. As spring markets begin to open and more fresh food options become available, it is a great time to learn about a whole-food diet and how eating from the Earth can support one’s health.
What is a Whole Food Diet?
Whole foods are foods that are minimally processed and remain close to their natural state from the time that they were harvested. They typically contain few ingredients, often being just the food itself, and are free from excessive added sugars, sodium, and artificial additives that are commonly found in ultra-processed foods.
Examples of Whole Foods:
- Fresh Fruit (whole fruit, canned options packed in water, or apple sauce with no added sugar)
- Vegetables (fresh, frozen, or canned with no salt added)
- Whole grains (brown rice, oats, barley, quinoa, farro)
- Beans, peas, and lentils
- Nuts and seeds
More Nutrition Per Bite
One of the greatest advantages of consuming a whole food diet is that these foods provide more nutrition per bite and are often referred to as “nutrient-dense”. Because these foods have minimal processing, they retain a wider variety of vitamins, minerals, antioxidants, and plant compounds that support overall health. Many fruits and vegetables, for example, contain a wide variety of vitamins, including A, K, and the B vitamins, as well as ample amounts of minerals such as iron, magnesium, potassium, folate, and fiber. Unlike many processed foods, which are high in calories and low in nutrient value, whole foods provide concentrated sources of vitamins and minerals for minimal calorie expenditure, making them a fantastic way to fuel the body, support immune function, and promote overall health.
As previously stated, whole foods are less refined than their processed counterparts, thereby retaining many of their essential vitamins, minerals, and dietary fiber. The fiber content found in many of these whole foods plays an important role in the maintenance of our overall health, including supporting heart health by promoting healthy cholesterol levels, blood sugar balance and stabilization through slowed digestion and reducing significant blood sugar increases, and improved gut health by nourishing beneficial gut bacteria in the digestive tract. By choosing foods that are closer to their natural state, individuals can benefit from the nutrients they provide, which support better health outcomes, while also having a positive impact on the environment and the overall sustainability of our food system.
As one deepens their understanding of whole foods and their benefits, the next question is how to incorporate more of these foods into one’s daily life and routines. For many, the idea of changing dietary practices can feel overwhelming, but adopting a whole-food diet does not have to happen all at once. It is important to remember that small steps can lead to big successes over time. By implementing practical strategies and simple habits, anyone can learn to incorporate more whole foods into their daily lives.
Putting a Whole Food Diet into Practice
Transitioning to a whole-food diet does not require overhauling the dietary practices one currently follows. Instead, moving towards a more whole-food way of eating can involve small, intentional choices that prioritize foods as close as possible to their natural state. The following tips are a great place to start on your whole food journey!
- Shop the perimeter of the grocery store. Many foods, such as fruits, veggies, dairy, and fresh proteins, are typically located around the outer edges of the grocery store. By avoiding the aisles, one can typically avoid many ultra-processed foods that deliver little in terms of nutrient quality but a lot of calories, fat, and added sugar.
- Build your meals around a veggie. Instead of thinking of vegetables as a side dish, consider making a vegetable the main course one evening. This could include a vegetable soup, roasted veggies, hearty salads, or stir-fries!
- Read ingredient lists. When purchasing packaged foods, read the ingredient list to evaluate the quality of the item and if it is reasonable to add to your diet. Items with shorter ingredient lists that contain recognizable ingredient names are often closer to their natural state.
- Try one “from scratch” swap a week. Preparing food at home is a great way to reduce added sugars, sodium and preservatives. Consider swapping one convenience item each week for a homemade alternative, such as making oatmeal instead of an instant packet, making a simple salad dressing with pantry ingredients, or preparing fresh beans. Many of these methods are great for meal-prepping and can be enjoyed throughout the week!
- Visit a local farmers’ market for the freshest ingredients. Farmers’ markets are a great way to access fresh, in-season produce while supporting local farmers and growers. To find the farmers’ market closest to you, visit the South Carolina Department of Agriculture’s website: Community-Based Farmers Markets.
- Grow your own garden. Growing even a small garden containing fresh herbs, tomatoes, or leafy greens can help strengthen your connection to the food that you eat. Gardening is also a great way to make fresh ingredients readily available and can encourage greater consumption of fresh fruits and vegetables.
Focusing on simple changes, such as those mentioned above, can help one incorporate more whole foods into their diet in practical, enjoyable ways. Over time, these small steps can add up, leading to meaningful improvements in both personal health and the health of our planet.
Want to Learn More?
Growing Health
Growing Health brings together Clemson Extension’s Rural Health and Nutrition and Horticulture Teams to offer a program that helps participants learn to grow and prepare healthy meals at home. In this program, participants learn the basics of home container gardening and explore the health benefits of seasonal produce, then participate in a cooking demonstration that shows how to turn a garden’s harvest into a nutritious meal. This program is designed for all skill levels and includes take-home resources to help one achieve success.
To find a class near you: Growing Health Eventbrite
For more information: contact healthextension@clemson.edu
Stirring Up Healthy Recipes
Stirring Up Healthy Recipes is a diabetes-friendly nutrition support program that focuses on practical strategies for preparing healthy meals at home. Often featuring in-season produce, these cooking demonstrations show participants how to prepare simple, affordable meals that support blood sugar balance and overall health.
To sign up: Stirring Up Healthy Recipes Eventbrite
For more information: contact healtextension@clemson.edu
Both programs are designed to provide practical, approachable ways to connect nutrition knowledge with everyday habits, from planting a seed to preparing a healthy meal. To learn more about programs like these or to see what class offerings are happening in your county, visit www.clemson.edu/extension.
References:
- 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
- Geng, C. Ritcher, A. Medical News Today. (2025). What to know about a whole food diet. Retrieved from https://www.medicalnewstoday.com/articles/whole-food-diet
- World Health Organization. (2026). Healthy diet. Retrieved from https://www.who.int/news-room/fact-sheets/detail/healthy-diet#:~:text=adequacy:%20meets%2C%20without%20exceeding%2C,health%20throughout%20the%20life%20course.
Author:
- Julianna Lyle, Rural Health and Nutrition Extension Agent, Anderson and Abbeville Counties
Reviewed by:
- Melissa Bales, Extension Associate, Rural Health and Nutrition
