Food To Eat on a Whole-Food, Plant-Based Diet

 ALL ABOUT WHOLE-FOOD, PLANT-BASED DIET (WFPB Diet)

What is whole food diet?

A whole-foods, plant-based diet isn’t necessarily a set diet, it’s a lifestyle. This is because plant-based diets, can very greatly depending on the extent to which a person includes animal product in their diet. It allow flexibility while focusing on limiting processed products.

Basic Guidelines:

·       Emphasizes whole, minimaly processed foods.

·       Limits or avoids animal products.

·       Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which make up the majority of your intake.

·       Excludes refined foods, like added sugars, white flour and processed oils

·       Special attention focused on food quality, promoting locally sourced, organic food.

Many studies have demonstrated that whole-food, plant based diets are effevtive for weight loss. They may also help you maintain a lower weight. It can also lower your risk and reduce symptoms of certain chronic diseases like:

·       Heart disease

·       Diabetes

·       Certain Cancers

·       Cognitive Decline

Studies on cognitive decline and alzheimer’s disease found that eating more fruits and vegetables led to a 20% reduction in the risk of cognitive decline.

How To Start?

·       Meals should center around plant-based foods

·       Focus on fresh food (local of possible)

·       Aim for the fewest ingredients possible if the item has a label

·       Stear away from heavily processed and fast food

·       If having meat/ dairy, have only a small portion, and look for hormone/ antibiotic free

·       Avoid sugars, artificial sweetners and enriched grains

A Sample Meal Plan for One Week

Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.

The following one-week menu can help set you up for success. It includes a small number of animal products, but the extent to which you include animal foods in your diet is up to you.

DAY	BREAKFAST	LUNCH	DINNER
Monday	Oatmeal made with coconut milk topped with berries, coconut and walnuts.	Large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds and goat cheese.	Butternut squash curry.
Tuesday	Full-fat plain yogurt topped with sliced strawberries, unsweetened coconut and pumpkin seeds.	Meatless chili.	Sweet potato and black bean tacos.
Wednesday	A smoothie made with unsweetened coconut milk, berries, peanut butter and unsweetened plant-based protein powder.	Hummus and veggie wrap.	Zucchini noodles tossed in pesto with chicken meatballs.
Thursday	Savory oatmeal with avocado, salsa and black beans.	Quinoa, veggie and feta salad.	Grilled fish with roasted sweet potatoes and broccoli.
Friday	Tofu and vegetable frittata.	Large salad topped with grilled shrimp.	Roasted portobello fajitas.
Saturday	Blackberry, kale, cashew butter and coconut protein smoothie.	Vegetable, avocado and brown rice sushi with a seaweed salad.	Eggplant lasagna made with cheese and a large green salad.
Sunday	Vegetable omelet made with eggs.	Roasted vegetable and tahini quinoa bowl.	Black bean burgers served on a large salad with sliced avocado.

As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly.

 

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