What is a complete meal; Everything about this healthy diet

The more we learn about nutrition, the more we realize that we have to eat as we did a hundred years ago. New research shows that we should eat whole foods as close to normal as possible. A complete diet is a balanced diet that promotes health and longevity. This diet emphasizes the consumption of fresh and whole foods (mainly plants) and minimizes the consumption of processed foods. In the following, we will further explain what a complete diet is, what eats it contains, and its benefits.

What is a complete diet?

This diet includes foods in their most natural form and is not refined or processed. Of course, there is no problem in grinding spices or peeling the seeds.

You should cook a lot in this diet because there are no ready-made sauces or snacks such as chocolate, sweets, ready meals, canned vegetables, and white bread. Processed and prepared foods usually have more salt, saturated fat, and additives than home-cooked foods. That’s why the damage they do to health is more significant.

The basic principles of this regime are:

Emphasis on consuming whole foods with minimal processing;

Limit consumption of animal products;

Focus more on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts.

Do not use refined foods such as added sugar, white flour, and processed oils.

Pay special attention to food quality and promote the consumption of local and organic foods.

What ingredients do whole foods contain?

Phytochemicals and nutrients are retained in fiber-rich foods, while these nutrients are usually lost in processed foods.


A balanced diet includes adequate amounts of the following:


the vegetables;

Starchy vegetables (such as potatoes and squash);

Whole grains (such as brown rice, oats, and oats);

Lean protein;

Healthy fats (such as avocado and olive oil);

Nuts and Butter Nuts (like natural peanut butter);



Unsweetened vegetable milk (such as coconut milk and almond milk);

Aromatic spices and herbs (such as basil, rosemary, turmeric, curry, black pepper, and salt);

Condiments (salsa sauce, mustard, nutritious yeast, soy sauce, vinegar, and lemon juice);

Plant proteins (such as tofu and tempeh);

Beverages (such as water, coffee, tea, and carbonated water).

In a complete diet, meals should include more plant-based foods. Animal foods should be consumed less and complement any vegetarian meal, not the central part. If you supplement your plant-based diet with animal products, make sure you have quality, local, and organic products.


What are unhealthy foods in a complete diet?

This diet focuses on fresh ingredients, and when buying labeled foods, purchase items with minor additives. In this diet, you should avoid the following foods:

fast food;

Sugars and sweets added (sugar, soft drinks, juices, sweets);

Refined grains (white rice, white pasta, white bread);

Packaged and prepared foods (such as chips and frozen foods);

Vegan processed foods (vegetable meats such as tafumite, artificial cheeses, vegetable butter);

Artificial sweeteners;

Processed animal products (such as sausages).

In an entirely plant-based diet, processed foods should not be used, and the consumption of animal products should be minimized.


Which processed foods are safe to eat?

Many brands of cereals are fortified with B vitamins. B vitamins are difficult to obtain in a plant-based diet. For example, vitamin B12 is mainly found in animal sources. According to research, 65% of vegans and vegetarians do not take vitamin B supplements, so cereals fortified with vitamin B are good options. Of course, you should check the food label because many cereal bowls are full of sugar and additives.

It is generally better to choose foods that have minor processing. If the food product label says the name of an item that you can not read or do not know or think is artificial, it is better to refrain from buying that food.


Can other diets be a complete diet?

Other diets can be a complete diet. A complete diet is a lifestyle that many other diets can fit into. Diets such as MIND and the Mediterranean diet are also complete diets.


Includes consumption of these substances:

Green leafy vegetables;

Fruits, vegetables of different colors;

Berries and nuts;

olive oil;

Whole grains;

Oily fish or omega-3 supplements;


White meat or a mixture of vegetable proteins;

Vitamin D supplement;

Foods with minor processing;

Two liters of water per day.

This diet can be complete if it does not contain processed meat or vegetable proteins.

Other diets, such as vegetarian diets, can be a complete diet, depending on whether they contain processed foods or not. Some food substitutes are highly processed, so read the labels carefully.


What are the benefits of a complete diet?

A diet rich in fruits and vegetables or other high-fiber foods, such as whole grains and nuts, is essential for long-term health and preventing diabetes and cancer. These foods also help the body fight the effects of inflammation.


According to a 2019 study, “Diets rich in plant foods can potentially prevent millions of premature deaths per year if used globally.”

In general, the benefits of a complete diet can be summarized in a few cases, which are described below.

  1. Receiving phytochemicals or phytochemicals

Scientists have identified hundreds of biologically active plant-food compounds called phytochemicals in the last ten years. These include the powerful antioxidants lycopene, anthocyanin, and pterostilbene. The only way to ensure a healthy plant chemical intake is to eat whole, unprocessed plant foods.

  1. Make up for the lack of nutrients.

Many of us are deficient in vitamin C, vitamin A, magnesium, and potassium. These nutrients help reduce the risk of significant problems such as cancer, heart disease, high blood pressure, and diabetes. The easiest way to overcome this deficiency is to have a complete diet. Almost any nutrient deficiency can be compensated with a balanced, mostly plant-based diet.

  1. Get healthy fats

Harmful fats such as trans and saturated fats are more commonly found in processed foods and fast foods. A complete diet can reduce the consumption of these fats and increase the consumption of beneficial fats such as omega three and unsaturated fats in plant sources.

  1. Get more fiber

Most whole plant foods are high in fiber. Unhealthy unprocessed foods and fast foods are not like this because the food fiber is lost during processing or refining. Fiber is essential for gut health and nourishes the beneficial bacteria in the gut. Consuming fiber makes you feel full faster and helps fight heart disease and diabetes.

It is better to get fiber from foods instead of supplements because most foods have soluble and insoluble fiber. Eating fiber-rich foods helps control blood sugar, blood lipids, and weight.

  1. Use fewer additives

Whole foods are close to their natural form, meaning they have no added fat, sugar, or sodium. We reduce the calories from fats and sugars added to processed foods and fast foods by consuming whole foods.

  1. Eat whole grains

You might think that the benefits of whole grains are limited to their fiber, but the benefits far outweigh the benefits. Whole grains are rich in various vitamins, minerals, and phytochemicals that, alone or in combination, have essential health benefits that go beyond dietary fiber.

Consumption of cereals reduces the risk of type 2 diabetes and lowers blood cholesterol levels. Whole grains have recently been associated with lower postprandial blood glucose and insulin levels.

  1. The benefits of whole foods for the brain

The brain consumes 25% of the total energy received from foods. The most important thing to improve brain function is whole, unprocessed food. The recommended diet for brain health is the MIND diet. Studies show that people who follow this diet carefully are 53% less likely to develop Alzheimer’s.

The best whole foods for the brain include fatty fish, nuts, eggs, berries, broccoli, and whole grains.

  1. Obesity

The high fiber of whole foods and eliminating processed foods are valuable compounds for losing extra weight. Eliminating processed foods such as soft drinks, candy, fast food, and refined grains can significantly impact weight loss.

Heart disease

A large study was conducted on more than 200,000 people who ate a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts. These people were much less at risk for heart disease than others. However, unhealthy plant-based diets, which include sugary drinks, juices, and refined grains, show a slight increase in the risk of heart disease.


Research shows that following a plant-based diet can reduce the risk of certain types of cancer, such as cancers of the gastrointestinal tract and colon.

Cognitive decline

Some studies show that diets rich in vegetables and fruits can help reduce or prevent cognitive decline and Alzheimer’s.

Complete plant-based diets contain more plant-based compounds and antioxidants that slow the progression of Alzheimer’s disease and reverse cognitive deficits. In many studies, a strong association has been found between consuming more fruits and vegetables and reducing cognitive decline.


A complete and plant-based diet can be an effective tool for managing and reducing the risk of diabetes. A study of more than 200,000 people found that those who followed a healthy plant-based diet were 34 percent less likely to develop diabetes than those who followed an unhealthy, non-plant-based diet.

As we have said, whole food is in its most natural state, with minor processing and change. We should avoid eating ready-made and frozen foods in this diet and cook ourselves. Given the busyness and conflicts of life today, is it possible to stick to such a diet? Is there a way to achieve a daily plan and have a complete and healthy diet? In the “Send Comment” section, you can write your comments and experiences for us.

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