Plant-Based 101-Top Tips
What is a Whole Food Plant-Based Diet
There’s a lot of buzz these days around the term whole food plant-based, so what exactly is it? To be honest, it means different things to different people depending on where you’re at in the continuum of a whole food plant-based diet. First off, let’s clarify the word “diet”. It really should be called lifestyle because this is a behavior change based on many, many decades of scientific evidence resulting in numerous health benefits.
Whole food - whole, unrefined, unprocessed or minimally processed food
Plant-based - unrefined plants, no animal products
Vegan - does not eat or use animal product
A whole food plant-based (WFPB) diet is similar to a vegan diet; no meat, poultry, fish or dairy; but also no processed grains, sugars, salt or oils. And keep in mind, there are varying degrees of WFPB because this isn’t typically a cold turkey lifestyle change, but rather a transitional change based on a desire to eat healthier.
Benefits of a Whole Food Plant-Based Diet
It prevents and can reverse chronic disease, including heart disease and type 2 diabetes
It cuts your carbon footprint by 50%, animal agriculture is responsible for more greenhouse emissions that the exhaust from ALL transportation combined
It saves water, 55% of the water used in the U.S. is for livestock, it takes 2500 gallons of water to achieve 1 lb. of ground beef
It prevents marine life destruction. Scientists predict we could have fishless oceans by 2048 because of overfishing and bottom trauling which is 150 times WORSE than deforestation
It stops deforestation. It’s estimated that animal agriculture is responsible for up to 91% of the destruction of the amazon. One and a half acres can produce 37,000 pounds of plant food but only 375 pounds of meat
Weight loss and weight management, you consume fewer calories from plants
Improves digestion and constipation
Increases energy and promotes a restful sleep
Reduces exposure to environmental contaminants
Showing compassion to animals
What to Eat on a Whole Food Plant-Based Diet
It really isn’t complicated at all once you rid yourself of all the no-no’s that have been ingrained in our brains…such as the avoidance of carbs. Basically, you’ll be eating all the healthy food groups; fruits, vegetables, whole grains, legumes, nuts and seeds. Your grocery shopping just got easier!
Download Dr. Michael Greger’s Daily Dozen checklist app that’s centered around his daily recommendations of everything you want incorporate into your daily routine from food, herbs and spices, exercise and water. The app is available for both iPhone and Android, is no cost and advertisement free. The checklist will serve as a daily reminder to try and eat a variety of healthy foods.
Quick Whole Food Shopping List
Fruits: berries, bananas, apples, pears, citrus, dates (fresh, dried or frozen)
Vegetables: green leafy vegs, root, cruciferous, peppers (fresh or frozen)
Whole Grains: Brown rice, millet, wild rice, quinoa, rolled oats, whole grain breads and pasta
Legumes: lentils, chickpeas, black beans, split peas, tofu, tempeh
Nuts and Seeds: raw almonds, cashews and walnuts, pumpkin, flax and chia seeds, nut butters
Dairy alternatives: nut milks, cashew or soy cheese
Condiments: Bragg aminos or tamari, mustard, nutritional yeast, vinegar, salsa, herbs and spices
Food to Limit or Avoid
Processed, pre-packaged convenient food, sugary treats, chips
Oils; even in salad dressings and for sautés including olive oil and coconut oil
Sugar, salt and products containing them like baked goods, soda, cereal
All animal products, fish, seafood, poultry, dairy, eggs, honey
How Do I Get Started
Adopt the Meatless Monday habit as your starting point and go from there. Very few people go “all in” unless they have strong convictions to improve their health, or for social and environmental beliefs. Don’t think of it as “all or nothing”, unless of course you’re ready for it. Or consider a 4 week transition plan by eliminating animal protein from breakfast week 1, lunch week 2, dinner week 3, with fine tuning your transition in week 4.
Find support. Going at it alone can be challenging, I know this from my own experience. You’re going to need a pantry reset, menu inspiration, grocery shopping tips and support when all the naysayers question you on where you’re getting your protein. You’re introducing significant changes in your life, and without support, that change is going to be very difficult.
Utilize all resources available, read books and watch documentaries to inspire you on this new healthy lifestyle path. Check out my Resources menu.
Set goals based on what’s motivating your to change your dietary lifestyle; lower your blood pressure, reverse a chronic illness, health awareness. Remember this is a lifestyle, not a quick fix or short-term solution.
Begin a journal documenting how you feel, what you enjoy eating. Any changes you notice about yourself.
Get your body moving, sneak in a brisk 30 minute walk 4 days a week.
Aim for progress not perfection, shifting to a plant-based way of eating is a work in progress, be patient.
