Food Basics
Whole Food, Plant-Based, No Oil
Whole Food, Plant-Based, No Oil
Vegetables ~ All Types, Including Starchy
Eat as much and as many different colors (types) as possible each day
Whole Grains ~ Such as rice, whole wheat, pasta, oats, quinoa, barley, amaranth, etc.
6 to 11 servings daily ~ ½ cup cooked, or 1 slice = serving
Fruits ~ All Types
2 to 4 servings daily ~ 1 piece or ½ cup = serving
Leafy Green Vegetables ~ Such as Spinach, Kale, Collards
2 to 3 servings daily ~ 1 cup raw or ½ cooked = serving
Legumes ~ Beans, Peas, lentils, Seeds
2 to 3 servings daily ~ ½ cups cooked legumes or 1 tbsp seeds = serving
High~Fat Whole Foods ~ Avocados, nuts, nut butters, olives, sweets, non-dairy “milks”
Use Sparingly
NO OIL!
Vegan Meat and Dairy alternatives like burgers and cheeses are junk food and not part of a healthy weight loss plan
NO OIL!
Vegan Meat and Dairy alternatives like burgers and cheeses are junk food and not part of a healthy weight loss plan
These items contribute to weight gain and other unhealthy effects. If you choose to consume these items, please do so knowing that they are “vegan junk food” and not part of a whole food, plant based diet for optimal health and weight management.
Any oil that is consumed will also contribute to weight gain and other unhealthy effects.
Any oil that is consumed will also contribute to weight gain and other unhealthy effects.
If you choose to consume these items, it will impact your weight loss plan, and possibly your health.
No comments:
Post a Comment