PB4LIFE | WHOLE FOODS PLANT-BASED DIET
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A WFPB diet doesn’t include any meat, poultry, fish, dairy, or eggs. It’s not, however, the same as a vegan diet, which is defined only by what it eliminates. A WFPB diet is defined also by what it emphasizes: a large variety of whole foods.
The term “whole” in WFPB describes foods that are minimally processed. This includes as many whole grains, fruits, vegetables, and legumes as you want. It also includes, in moderation: nuts, seeds, avocados, natural sweeteners, and certain soy or wheat products that don’t contain added fat (e.g., tofu).
The term “whole” in WFPB describes foods that are minimally processed.
Heavily processed foods, on the other hand, are not included in a WFPB diet. This means avoiding highly refined grain products (e.g., white rice, white flour), foods containing added sugars or artificial sweeteners (e.g., confectioners sugar, high fructose corn syrup), and foods containing added fat. Yes, even olive oil.
- Beans (soybeans, split peas, chickpeas, and lentils) tofu, or tempeh (half cup)
- Berries (blackberries, cherries, mulberries, raspberries, and strawberries) (fresh or frozen) (half cup) or quarter cup of dried
- Other fruits apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapple, grapes, kiwi, plums fruits medium-sized fruit, a cup of cut-up fruit, or a quarter cup of dried fruit.
- Cruciferous vegetables (broccoli, cabbage, collards, kale) (half cup)
- Greens (fresh or frozen) kale, collards, spinach, lettuces, parsley, cilantro, chards, bok choy, arugula (half cup)
- Other Vegetables squash, celery, brussels sprouts, cauliflower, asparagus, peppers, tomatoes, zucchini, sea vegetables (half cup) or (mushrooms 1/4 cup)
- Flaxseeds tablespoon (10g) / chia seed
- Nuts peanuts, almonds, walnuts, cashews, (sesame, pumpkin, sunflower), 1/4 cup or two tablespoons of nut or seed butters, including peanut butter
- Spices (one-quarter teaspoon a day of the spice turmeric)
- Whole Grains 1/2 cup barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat, Whole-Grain rye
EAT THESE SPARINGLY
- Nuts peanuts, almonds, walnuts, cashews, and nut butters
- Coconut low-fat coconut milk, unsweetened shreds or chips, raw
- Avocado Seeds (except omega 3 sources) 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
AVOID THESE FOODS
Added Fats oils, margarines - even the finest olive oil, is 100% fat, calorically-dense and nutrient-poor. Oil injures the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. For those with known heart disease, even adding a little oil can have a negative impact on heart health.
- Refined Sugar - white sugar, barley malt, beet sugar, brown rice syrup, brown sugar, cane juice crystals, cane sugar, corn syrup, confectioner’s sugar, fructose
- Refined Grains - white flour, white rice, quick cook oats
- Protein Isolates- soy protein isolate, pea protein isolate, seitan
- Beverages - soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks
Dr. T. Colin Campbell