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I love seeing more people take an active interest in eating well and caring for their bodies. I trained as a registered dietitian and earned a Master’s degree in nutrition, but over time research and experience expanded my view beyond what I learned in school. I became especially interested in how traditional diets relate to health and chronic disease, and how returning to whole, minimally processed foods can influence outcomes for many people.
What is Traditional Food?
Traditional food means choosing foods that are as close to their natural state as possible—whole, nutrient-dense, and minimally processed. Influenced by books such as Real Food by Nina Planck and Nourishing Traditions by Sally Fallon and by the work of researchers like Weston A. Price, many people have observed that traditional eating patterns often correlate with stronger teeth, fewer modern chronic diseases, and better overall health.
In practical terms, traditional foods include grass-fed, pastured meats, natural fats like butter and lard, properly handled dairy, plenty of vegetables and fruits, and limited refined sugar. Historically, many cultures also prepared foods using methods that improved digestibility and nutrient availability, such as fermenting, soaking, and slow cooking.
Meats
Choose meats from animals raised in pasture-based systems whenever possible. Grass-fed beef, pastured pork, wild-caught fish, and free-range poultry tend to have better nutrient profiles than conventionally raised counterparts. Buying directly from local farmers, joining a community-supported agriculture (CSA) program, or ordering in bulk with friends can make higher-quality meat more affordable.
When possible, use the whole animal—broths from bones, organ meats, and varied cuts—to gain a broader range of nutrients while reducing waste.
Dairy
Traditional diets often included raw, full-fat dairy when available and safe. If raw milk is not accessible or advisable in your area, choose full-fat dairy from grass-fed animals when possible. Fermented dairy products such as yogurt and aged cheeses can offer beneficial bacteria and improved digestibility compared with some forms of pasteurized milk. Pay attention to how your body responds and choose dairy options that fit your health needs.
Fats
Fats in a traditional diet are generally minimally processed and used liberally. Butter from grass-fed cows, coconut oil, lard, tallow, and cold-pressed olive oil are all sensible choices. Avoid highly industrialized seed and vegetable oils that undergo heavy processing. Natural animal and plant fats provide calories, aid nutrient absorption, and contribute flavor and satisfaction to meals.
Fruits and Vegetables
Vegetables and fruits are central to a traditional, nutrient-dense diet. Aim for variety and seasonality. When possible, choose organic produce to reduce exposure to pesticides; if that’s not feasible, prioritize organic purchases for the items with the highest pesticide residues. Local, in-season produce is often fresher and more affordable than out-of-season imports.
Grains, Nuts, Seeds, Legumes
Traditional preparation methods for grains, nuts, seeds, and legumes often included soaking, sprouting, or fermenting to reduce anti-nutrients like phytic acid and to improve digestibility. Soaking in an acid medium—yogurt, whey, lemon juice, or vinegar—helps break down components that inhibit mineral absorption and makes these foods gentler on the digestive system. When including grains and legumes, try methods that enhance nutrient availability and reduce digestive discomfort.
Sweeteners
Keep sweeteners limited. When you do use a sweetener, choose less-refined options such as raw honey, maple syrup, date sugar, rapadura, or coconut sugar rather than highly processed white sugar. Reducing frequency and portion size of sweets supports steady energy, balanced appetite, and long-term health.
Fermented Foods
Fermented foods—yogurt, kefir, sauerkraut, kimchi, kombucha, and fermented vegetables—provide beneficial bacteria that support gut health. A healthy microbiome is linked to digestion, immune function, and even mood. Including a variety of fermented foods in the diet can be a simple, effective way to support overall wellness.
That’s the foundation of eating real, traditional foods: favor whole, minimally processed ingredients, use traditional preparation methods when possible, and focus on nutrient density. You don’t need to change everything at once. Start small—swap conventional dairy for a higher-quality option, try one organic produce item each week, buy a small amount of grass-fed meat, or begin fermenting a jar of vegetables. Set achievable weekly goals like drinking more water, walking daily, or adding one new healthy habit until it feels natural.
What is the hardest thing for you to change in your diet?