Principles of the. Whole Food Plant. Based Diet

Transcription

1 Principles of the Whole Food Plant Whole Plant Based Based Diet Food Principles A Beginner s Guide By Jessica Ajayi

2 Introduction The whole food plant based diet is a very simple, nourishing and native diet. It s the way people around the world have eaten for thousands of years. Food is basically eaten in it s most complete form. It s fresh, whole (unprocessed or minimally processed), without artificial additives, preservatives or flavors. It can be cooked, steamed, baked or raw. The following list is quite extensive. You don t need to eat all the foods listed, but pick a good variety you like (and can afford). No need to make extravagant meals! Many whole foods are great tasting on their own or combined with a few others into simple and delicious meals. When starting on this journey, it s important to eat enough and have your kitchen stacked and yourself surrounded with plenty of fresh and tasty whole food staples. That way you will avoid grabbing junk when you get hungry.

3 Food Staples

4 Eat these foods in abundance Principles of the Whole Food Plant Based Diet WHOLE GRAINS Oats, barley, white and brown rice, rye, bulgur, quinoa, couscous, amaranth, corn, millet, buckwheat and products made of these like flourless bread LEGUMES Lentils, peas, chickpeas Beans including kidney, black, mung, pinto, white, fava, lima etc VEGETABLES Leafy green vegetables including kale, collard greens, spinach, chard, lettuce Cruciferous vegetables, such as white and red cabbage, cauliflower, broccoli, brussels sprouts

5 Carrots, bell peppers, leek, celery, eggplant, tomatoes, zucchini, fennel, asparagus, mushrooms Potatoes, sweet potatoes, yams, cassava, parsnips, beets, turnips Squashes like butternut, acorn, pumpkin FRUITS Bananas, oranges, apples, mangoes, kiwi, cherries, berries, figs, pears, persimmons, papayas, peaches, lemons, melons, plums, apricots etc. Dried fruit like dates, figs, raisins, prunes etc. Apple sauce and other fruit purees FAT Avocado (Don t be scared of whole fats, but don t overdo it! Women and children can easily consume ½ avocado a day, more if you feel you need more. Fats are important for children s brain development and women s hormone health).

6 Use Sparingly Principles of the Whole Food Plant Based Diet

7 Use these foods in small amounts FAT Nuts such as almonds, walnuts, cashews, macadamia, hazelnut, pecans, chestnuts, pine, coconut etc. Seeds like flax, sunflower, sesame, chia, hemp etc. Tahini, nut butters like almond butter, peanut butter etc. PROTEIN Plant-based milk made from, rice, almond, hemp, coconut, oats etc. Kefir, yogurt or cream made of the ingredients above CARBS Refined flour products like pasta, bread, cakes, breads, pizza, rice/ quinoa or buckwheat noodles etc. Cornflakes, sugar-free cold cereal

8 CONDIMENTS & SPICES Natural sweeteners such as maple syrup or molasses, cane sugar, date paste, stevia leaves or drops, agave nectar etc. Soy sauce, balsamic vinegar, apple cider vinegar (only use raw ACV), miso, hot sauce, sea salt, vegetable broth, tomato paste, nutritional yeast Spices like garlic, onion, fresh herbs (basil, parsley, rosemary, oregano, mint etc), scallions, ginger, chili, cardamom, curry, mustard, pepper, cinnamon, coriander, vanilla, paprika, garam masala, nutmeg, turmeric etc.

9 Avoid these

10 Foods you should avoid Principles of the Whole Food Plant Based Diet ALL ANIMAL PRODUCTS Any kind of meat like beef, pork, poultry, turkey, lamb, goat meat etc. Fish, shellfish, eggs, and food made with any of these like mayonnaise Dairy milk and all food made with them such as cheese, cream cheese, cottage cheese, sour cream, yogurt, ice cream, butter, ghee etc. ALL OILS Margarine and vegetable oils such as olive oil, coconut oil, sunflower oil, as well as fish oil etc. (if using any oils at all, use EV Olive Oil or Coconut Oil in tiny quantities on rare occasion) Products containing oils like spreads, cookies, baked goods, sauces, fries etc. HIGHLY PROCESSED FOODS High fructose corn syrup, white sugar, honey and foods made with them such as

11 sugary cereals, chocolate bars, soda, artificial sweeteners, doughnuts, cereal bars, cookies, canned foods (be careful with restaurant foods as well, since you don t always know what s in the meal you eat) etc. Note: The Whole Food Plant Based Diet is based on plant foods and therefore by definition a vegan diet. Nevertheless, some people do enjoy honey (raw local honey is best) in small quantities from time to time. There are also those who include a small percentage of high quality animal products (meats, fish, eggs and raw unpasteurized milk) into this diet (thereby turning it into a mostly vegan diet). If you don t have any ethical objection or health issues that require you to completely avoid animal products, very small amounts of these would be permitable. That being said, make sure that these stay small and you buy the highest quality. For meats that is from grass fed animals who have been raised in a humane way and on pasture. For eggs that is eggs from pasture raised, free roaming, dirt scratching, happy and humanely raised chickens. And milk must be raw (it comes with digestive enzymes that are destroyed in the pasteurizing process) preferable from goat rather than cow. By using small quantities of animal products on rare occasions you can meet your Vitamin B 12 needs naturally and still play your part in sustainable animal raring. If you decided to go or stay entirely vegan, you may need to supplement with Vitamin B 12. Pregnant women and children do need a daily doses of 5 mg. As for all other adults there are studies that show that Vitamin B 12 is actually stored for decades in our liver and slowly released as needed. You may still take 5 mg a day if you have any doubt or if you have lived on a vegan diet for many years.

12 Staying hydrated

13 The importance of drinking enough Most people don t drink enough. But staying hydrated is really one of the most important keys to good health. It helps our body to cleanse itself. The best thing is to start your day with one large glass of water or lemon water. Water (filtered) is the best means to stay hydrated. Depending on the climate you live in and your activity level, try to drink at least 3-4 quarts in a day. Other beverages can be tea or homemade juices (preferably vegetable juices). Coffee or caffeinated drinks are not a good choice, since they draw water from your body. Flavored waters may be a good solution temporarily when coming off of sodas etc., but in the long run, these are not a good choice due to unnatural flavoring and preservatives. You can easily make your own flavored water but cutting a few slices of fresh fruit into your water.

14 Guidelines to help you

15 Things to keep in mind while starting out on the Plant Based Journey: Eat as many whole foods as you want to and add few spices or minimally processed foods. Never starve yourself. Never overeat. Eat until you are satisfied. Eat when you are hungry. Try to stick to mealtimes either 3 or 5 meals a day and don t snack in between. Intermitted fasting (of 2-5 hrs has shown tremendous health benefits). Whole plant based carbohydrates (potatoes, rice, grains etc.) are the main staple of the whole food plant based diet, followed by legumes. Eat liberally of these; add plenty of veggies and some whole fats such as avocado. Eat seasonal and if at all possible local produce. These foods are fresher and higher in nutrients. The goal is to consume the most nutrient dense foods available to you. Consider joining a local food co-op or buy at local farmer s markets. Eat organic whenever you can. Supplement with Vitamin B 12 (5 mg a day). Check your nutrition level on and add a whole food vitamin to your diet if you are struggling to meet all your vitamin and mineral needs at first.

16 Whole Food Plant Based (Starch Based) Food Pyramid Whole Fat Fruits (ripe!) Veggies (esp. green ones) Legumes (Beans and Lentils) Potatoes, Starchy Roots, Rice, Corn, Grains