Whole Plant Foods
2. What Do I Eat?
Many people think that adopting a WFPB diet is restrictive, focusing on what they have to give up instead of what they gain. The good news is that by adopting this lifestyle, you will discover a whole new world of culinary possibilities. In this section we will share the foods you can eat and the foods you should avoid. Then we will show you how to use these new foods in different ways to make great-tasting dishes that won’t leave you feeling like you have sacrificed anything.
2.1 - Foods to Include
Though not exhaustive, the chart below gives you an idea of what you can eat on a whole food, plant-based (WFPB) diet. The foods listed on the pdf will support your health throughout your lifetime. They are high in essential nutrients, fiber, and phytonutrients. If purchasing a pre-packaged food product, carefully read what is on the package, box, or can. Note that ingredients are listed in descending order, with the greatest amount by weight listed first. Generally, you will want to look for products with fewer ingredients. Products with long ingredient lists containing many items you do not recognize are often more processed. Finally, aim for foods high in fiber and low in sodium and added sugars. You will learn more about label reading in Lesson 5.2. To see how many of these ingredients are used in recipes, check out Lesson 7.1.
PDF – Foods to include in a WFPB diet
2.2 - Foods to Avoid
To successfully transition to a whole food, plant-based (WFPB) diet, you must correctly identify and avoid unhealthy foods commonly found in the standard American diet (SAD). These foods can undermine your health goals by contributing excessive added sugars, sodium, fat, and animal protein while lacking essential nutrients, fiber, and phytonutrients. A dietary pattern made up of such foods is associated with rising rates of obesity, heart disease, diabetes, and other chronic conditions, as well as increased healthcare expenses and lower overall quality of life. By choosing nutrient-rich whole plant foods instead of the foods on the PDF below, you support your body's health and vitality.
PDF – Foods to avoid in a WFBP diet
Many people think that adopting a WFPB diet is restrictive, focusing on what they have to give up instead of what they gain. The good news is that by adopting this lifestyle, you will discover a whole new world of culinary possibilities. In this section we will share the foods you can eat and the foods you should avoid. Then we will show you how to use these new foods in different ways to make great-tasting dishes that won’t leave you feeling like you have sacrificed anything.
2.1 - Foods to Include
Though not exhaustive, the chart below gives you an idea of what you can eat on a whole food, plant-based (WFPB) diet. The foods listed on the pdf will support your health throughout your lifetime. They are high in essential nutrients, fiber, and phytonutrients. If purchasing a pre-packaged food product, carefully read what is on the package, box, or can. Note that ingredients are listed in descending order, with the greatest amount by weight listed first. Generally, you will want to look for products with fewer ingredients. Products with long ingredient lists containing many items you do not recognize are often more processed. Finally, aim for foods high in fiber and low in sodium and added sugars. You will learn more about label reading in Lesson 5.2. To see how many of these ingredients are used in recipes, check out Lesson 7.1.
PDF – Foods to include in a WFPB diet
2.2 - Foods to Avoid
To successfully transition to a whole food, plant-based (WFPB) diet, you must correctly identify and avoid unhealthy foods commonly found in the standard American diet (SAD). These foods can undermine your health goals by contributing excessive added sugars, sodium, fat, and animal protein while lacking essential nutrients, fiber, and phytonutrients. A dietary pattern made up of such foods is associated with rising rates of obesity, heart disease, diabetes, and other chronic conditions, as well as increased healthcare expenses and lower overall quality of life. By choosing nutrient-rich whole plant foods instead of the foods on the PDF below, you support your body's health and vitality.
PDF – Foods to avoid in a WFBP diet