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What is a Plant-Based Diet?

This is a great resource for anyone searching for information on plant-based nutrition. It has a lot of free downloads and resources: fact sheets on different health subjects from Physicians Committee for Responsible Medicine, Tedx talk from Dr. Caldwell Esselstyn on heart disease, and Tedx talk from Dr. Neal Barnard on preventing and reversing type 2 diabetes. Great resource to share.

plant based diet plan

What foods can you eat on a plant-based diet?

Eating plant-based, whole foods means fueling your body from the following food groups.

WHOLE GRAINS – This group includes brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains including bread, cereals, pasta, and more. Whole grains are filling but have very little fat. In countries where whole grains are staples, such as rural Asia, diabetes, heart disease, and certain cancers, are much less common than in the States and Europe.

LEGUMES – This group includes beans, peas, and lentils. They are hearty, high protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega 3 fatty acids.

VEGETABLES – These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.

FRUIT – These are vitamin-rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.

Recommended foods do NOT include meat, dairy products, eggs, added oils, or most processed foods.

Disclosure: This post contains affiliate links to my favorite Amazon products. If you purchase via my links, I may make a small percentage at no cost to you. Thanks for supporting my content.

If you are new to the plant-based lifestyle, these articles will also be very helpful

I highly suggest watching the documentary Forks Over Knives from Netflix or Amazon to understand scientific research and studies supporting this way of eating, as well as checking out these other recommended resources.

For reading, The China Study, by Dr. Colin Campbell, is at the top of the recommended list.

Check out this site for more information visit Forks Over Knives article, What is a Whole Food Plant-Based Diet.

This book is an excellent resource for those interested in cancer prevention and survival. It contains vital information about the research behind diet and disease– cancer in particular. The last section is full of great recipes. This is the book we use in Food for Life classes.

the cancer survivors guide book. plant based diet plan
The Cancer Survivors Guide. Click to view on amazon. Affiliate link


from Physicians Committee for Responsible Medicine:

Kaiser Permanente in Support of Plant-Based Nutrition

In 2017, Kaiser Permanente, the largest healthcare organization, came out in support of plant-based nutrition with their Healthy Living: Eat Healthy Live Better program.

“As I see skyrocketing incidences of conditions such as diabetes, hypertension, and heart disease, I am profoundly aware that there is so much potential for preventing or even reversing most of these problems through very inexpensive lifestyle changes centered on proper nutrition.” — Carmelo Mejia, MD, Internal Medicine, Kaiser Permanente

Vegan Plant Based Starter Kit
Plant-Based Starter Kits $35

This is a list of Recommended Resources: Books, DVDs, and More.

What is a plant-based diet
A plant-based diet is full of vegetables, fruits, grains, and legumes.

Best Cardiologist in Noida

Wednesday 10th of July 2019

Thank you for sharing this information

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[…] Con mi nuevo conocimiento sobre nutrición, finalmente he podido perder todas las libras extra y mantener un peso saludable. Lo hice a pesar de que soy más vieja y debería tener un metabolismo más lento, y lo he hecho sin correr 35 millas (56 kilómetros) y andar en bicicleta 20 millas (32 kilómetros) a la semana. Ahora entiendo que, si bien el ejercicio y el manejo del estrés son importantes, la verdadera clave —el 80 % de la ecuación— es la nutrición. ¡Mi transformación no vino a través de entrenamientos insoportables, sino al comer PLANTAS! […]

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[…] With my new understanding about nutrition, I have finally been able to lose all the pounds and maintain a healthy weight. I’ve done it despite the fact that I’m older and should have a slower metabolism, and I’ve done it without jogging 35 miles & biking 20 miles a week. I understand now that while exercise and stress management are important, the real key—80% of the equation—is nutrition. My transformation came not through excruciating workouts but by eating PLANTS! […]

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Sunday 20th of August 2017

PlantPure Nation!candok