Maddy is a personal trainer and nutrition consultant for PersonalCare patients. She’s also a vegan! Below she shares why you should consider a whole food, plant-based lifestyle.
What is it?
A whole food, plant-based diet is consumption of foods that are minimally processed. Less “dieting”, better lifestyle choices. No short-term meal-plans, rather an abundance of whole foods and rich flavors.
Why should I be interested?
This lifestyle will lower risk of cancer, prevent and even reverse heart disease, prevent and treat
diabetes, lower cholesterol, blood pressure, and blood sugar. It will help you lose weight, have
more energy, and ultimately live longer.
Enjoy a wide range of whole, unrefined plants. Eat when you’re hungry and eat until you’re full.
What can I eat an abundance of?
- Whole Grains: barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat
- Legumes: adzuki, beans, black beans, black-eyed peas, chickpeas, fava beans, kidney beans, soybeans, green beans, peas, mung beans, lentils, lima beans, pinto beans, homemade veggie burgers
- Greens: kale, collards, spinach, lettuces, parsley, cilantro, chards, bok choy, arugula
- Roots: all kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips, daikon
- Other Veggies: squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, sea vegetables
- Fruit: apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapple, grapes, kiwi, plums
- Omega-3 Rich Seeds: flaxseed, chia seed
- All Spices
- Beverages: water, unsweetened plant “milks”, herbal teas, green tea, decaffeinated coffee
What should I eat sparingly?
- Nuts: peanuts, almonds, walnuts, cashews, and nut butters
- Coconut: low-fat coconut milk, unsweetened shreds or chips, raw
- Seeds: sesame, pumpkin, sunflower
- Dried Fruit
- Added Sweeteners: maple syrup, date syrup, molasses
- Minimally Processed Whole Soy Products: tofu, tempeh, miso
- Beverages: caffeinated coffee and tea, alcohol
What foods should I avoid?
- Meat: fish, poultry, seafood, red meat, processed meat
- Dairy: yogurt, milk, cheese, butter, half and half, cream, buttermilk
- Eggs: chicken, duck, quail, ostrich
- Added Fats: oils*, margarine
What are my next steps?
Start slow, pick a few plant-based meals a week. Cut down meat and processed food intake day
by day. Stay full on vegetables and fruits. Limit desserts, added sugars, and refined grains. Stay
open to new recipes and conscious food choices each time you nourish your body.
Think, “will this feed or fight disease in my body?” when eating.
Lastly, love and nourish your body with real, natural foods!