What is a whole foods plant-based diet?
For those of you who already eat a heavy plant-based diet this post will be a no brainer.
Scientists, doctors, nutritionists and dietician’s all agree that eating a diet rich in whole plant-based foods is the best way to eat for optimal health, longevity and vitality. If you are like the majority of my clients you might be wondering what on earth a whole foods plant-based diet looks like. You want to eat as healthy as possible because you want to look and feel great. However, you need help getting started. Think of it this way, if you fill 90% of your plate with REAL fruits and veggies you are golden! You are eating a whole foods plant-based diet.
But let’s break it down further shall we?
Choose organic whenever possible
Be a picky consumer! You have full control over which you food items you purchase, where they are grown and what if any chemicals, pesticides are used. Think back to the last pair of shoes your purchased did you opt for cheap just because, or were you picky and took your time to find the right colour, fit and price? Put the same energy and effort into your produce. Get to know your local supermarket, where do they purchase from, do they offer locally grown options? Is there a local farmers market you can go to? Do you have a local CSA you can support? Refer to the EWG’s dirty dozen list to help navigate which commercially grown foods to stay away from.
Eat dark leafy greens
Leafy green vegetables are full of important and powerful nutrients that are critical for good health. Packed full of vitamins, minerals and fiber but low in fat and calories. Leafy greens provide numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.
Luckly, you can find a wide variety of leafy greens year round, and they can easily be incorporated into your current recipes. To get the most nutrients be sure to eat a wide variety.
These are my favourite greens:
Kale, spinach, swiss and rainbow chard, collard greens, spinach, microgreens, cabbage, beet greens, watercress, romaine lettuce, arugula, endive, bok choy, mustard greens, and turnip greens.
Try my favourite green smoothie recipe here.
Eat a rainbow
It’s no surprise that eating a rainbow of colours can provide you with a wide variety of nutrients. The brighter the colour the more phytochemicals, antioxidants, flavonoids and other vital nutrients are present. These unique qualities offer an abundance of health benefits. Things like heart health, eye health, immune support and much much more. Just think, by swapping out a typical cauliflower for an orange one you get 25% more Vitamin A.
Colourful veggies:
Red: beets, radishes, red potatoes, red bell pepper, tomatoes, radicchio,
Orange: orange bell pepper, carrots, butternut squash, pumpkin, kabocha quash, acorn squash, delicata squash, sweet potatoes
Yellow: yellow bell pepper, yellow beets, yukon potato, yellow tomatoes, yellow carrots, yellow cauliflower
Green: all the leafy greens mentioned above, plus; artichokes, asparagus, brussel sprouts, broccoli, celery, cucumber, leaks, butter lettuce, zucchini, green peppers, romanesco, green beans, snow peas, green peas
Blue/Purple: eggplant, purple cabbage, purple asparagus purple carrots, purple potatoes, purple sweet potatoes, purple cauliflower
Keep it simple, fill your plate with a colourful range of veggies. 90% of your plate needs to be packed full of plants. The remaining 10% is up to you. You can add any protein, or grain, but again, be picky! Educate yourself on what you are purchasing.
Try one of my rainbow bowls here, here, here and here.
Get your kiddos involved
Include your kiddos when you next go to the supermarket. Sing the rainbow song together and play a game to see who can find a veggie to fit each colour. You’ll notice how curious your babes are when they are part of meal prep too.
Child friendly plant-based recipes for picky eaters is a hot topic my clients often ask about. My biggest advice is to involve your kiddos in meal preparation. Invite them into the kitchen with you. Give them a job, all they want to do is part of whatever it is you are doing. Teach them how to cook and see their curiosity to new foods blossom. You will create wonderful lifelong memories and it opens their palate to new flavours, textures and sparks curiosity to try the new recipes you are creating together. In 25 years I’ve never made a separate dish for any of my girls. Whatever I make to eat, my girls eat too!
I hope this post inspires you to add more colour to your plate each day. I hope it inspires you to involve your kiddos and your loved ones with your transition into this healthier, more vibrant way of eating. Be sure to check out the recipe page for plant-based recipe ideas.
If you enjoyed this post let me know and share it with a friend! Share your favourite rainbow recipe creations and be sure to tag me. I’d love you to pin it on Pinterest or share it on Facebook. Post on Instagram. (tag me @amandavs, #amandavs #healthyissexy)!
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