What Is The Plant Based Diet?

THE WHOLE FOOD PLANT BASED DIET

Here at Nature Has Flavor, it’s our goal to provide you with all the information you’ll need to understand the benefits of a whole food plant based diet, and how it can benefit your health, strength, energy — and even extend your life expectancy.

Several chronic illnesses have been linked to eating meat, dairy and fat-laden, processed foods.[1] Diseases that can be controlled or reversed by this diet are heart disease, diabetes, high cholesterol and digestive disorders.[2]

Nature Has Flavor gives you the know-how to transition to this new way of eating, and provides you with the necessary skills to purchase and prepare food that’s absolutely delicious and satisfying.

What Is The Whole Food, Plant Based Diet?

A plant based diet is a diet consisting of vegetables, fruits, tubers, legumes and whole grains. The diet does not include meat, including fish and chicken. You’ll remove all animal products, even dairy and eggs. The diet also supports limited use of refined sugars, oils and white flour.

The Health Benefits of Eating a Whole Food Plant Based Diet

  • Improves your health by reducing your risk of heart disease, high cholesterol and diabetes. [3]
  • Digestive issues can be aided by the diet. [4]
  • It can help prevent kidney failure. [5]
  • Rheumatoid arthritis can be aided by reducing inflammation. [6]
  • Can help you lose weight. [7]
  • Take control of sugar cravings and bingeing once and for all. [8]
  • Good for the environment. [9]
  • Save money on medications and food. [10]

What To Eat

So what do you eat on a plant based diet that includes whole foods? Lots of great food! Nature Has Flavor’s quest is to teach you a new way of eating with great tasting food and original recipes from our Chef.

Here’s a list of foods to include when you shop:

  • Vegetables: broccoli, cauliflower, lettuce, kale, carrots, celery, collard greens, spinach, arugula,tomato, avocado, onion
  • Fruits: blueberries, strawberries, blueberries, cherries, grapes, mangoes, citrus fruits, bananas, figs, apples, peaches, pears, natural fruit juices
  • Tubers: potatoes, yams, squash, corn, green peas, sweet potatoes
  • Legumes: lentils, black beans, lima beans, kidney beans, chickpeas, cannellini beans, pinto beans, garbanzo beans, edamame, soy yogurt
  • Whole Grains: rice, steel-cut oats, whole wheat, quinoa, barley, millet, buckwheat, barley
  • Nuts and seeds: raw almonds, raw walnuts, chia, hemp and pumpkin seeds, almond milk, ground flaxseed, sunflower seeds, brazil nuts

Tips for Transitioning

The process of transitioning to a plant-based diet requires dedication. Read our article on how to transition here.

References:1. Nordquist, C. (2012) Plant-Based Diets May Prevent Chronic Diseases. MNT.

2. Greger M.D., M. (2016) Plant-based Diets. Nutrition Facts.

3. Various. (2013) Nutritional Update for Physicians: Plant-Based Diets. The Permantnente Journal.

4. Health News. (2011) Regulate Digestive System: A Plant-Based Diet Can Help. Institute For Vibrant Living.

5. Greger M.D., M. (2012) Preventing and Treating Kidney Failure With Diet. Nutrition Facts

6. Greger M.D., M. (2013) Plant-Based Diets for Rheumatoid Arthritis. Nutrition Facts

7. Campbell, M.D., T. (2015) Top 10 Plant-Based Research and News Stories of 2015. T. Colin Campbell Center for Nutrition Studies.

MacVean, M. (2016) Study finds plant-based diets lead to weight loss. Los Angeles Times.

8. Olivera,DVM, PhD, R. (2015) Crushing the Cravings. UC Davis Integrative Medicine.

9. Bittman, M. (2008) Rethinking the Meat-Guzzler. The New York Times.

10. McMullen, L. (2013) 10 Tips for Saving Money on a Plant-Based Diet. U.S. News & World Report.