Day 14: Incorporate More Whole Foods Into Your Diet

[Greeting]

Just one more week to go in the Weight Loss Lifestyle Challenge! How are you liking it 
so far?

Day 14 is about adding more whole and clean foods into your diet, but not doing it in a 
way that you feel restrictive or rigid with your diet. We don’t want you to obsess about 
ingredients or the “cleanliness” of your food, but we do want you to understand how you 
feel with whole foods as compared to processed ones.


What are Whole Foods?

Whole foods are simply foods that have not been overly processed. Think about foods 
you get in as natural a state as possible, like fruits, vegetables, whole grains or beans in 
a bag (not in a can or frozen), eggs, meat, fish, and poultry that is purchased frozen as-
is or at the butcher counter. 

These are often called clean words, but since that term has been used to describe a 
morality of foods and identify them as better, we are not a fan. Let’s call them whole 
foods instead.


Is it Okay to Still Eat Processed Foods?

Absolutely! This isn’t about being perfect of restricting anything. It is about focusing on 
just adding more whole foods to your diet. If you typically get breaded chicken tenders 
in the frozen bag, why not try making them yourself by getting chicken from the meat 
counter along with some bread crumbs? With very simple changes, you can increase 
your whole foods and decrease how much food is processed.


Tip – Try a typical day of eating, and write down how you feel. Then try a day where 
everything you eat is whole and clean, and write down how you feel. Notice the 
difference?

Journal Prompt – Write down the first 3 comfort meals you can think of, then think of 
ways to add in more whole and clean ingredients.
[Sign Off]


