Lifestyle Nutrition
WHOLE FOOD, PLANT-BASED NUTRITION
Extensive scientific evidence supports the use of a whole food, predominantly plant-based diet as an important strategy in prevention of chronic disease, treatment of chronic conditions and, in intensive therapeutic doses, reversal of chronic illness. Such a diet is rich in fiber, antioxidants, and nutrient dense. Choose a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts and seed.
For the treatment, reversal and prevention of lifestyle-related chronic disease, the American College of Lifestyle Medicine recommends an eating plan based predominantly on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.
Eat plenty
- Vegetables
- Mushrooms
- Fruits
- Legumes
- Whole Grains
- Nuts
- Seeds
- Herbs
- Spices
- Water
Eat Less/Avoid
- Sugary drinks like soda, juice cocktails, sweetened coffee and energy drinks
- Processed meats like sausage, bacon, salami, bologna, deli meat
- Processed snacks like crackers, chips, pretzels
- Cakes, pastries, sweets
- Dairy (especially high-fat types with added salt and/or sugar)
- Red meats
- Poultry
- Eggs
Food for Thought
Eating Inspiration:
Vegetables: Leafy vegetables (kale, spinach, romaine, swiss chard, collard greens, cabbage), garlic,onions, peppers (all kinds), leeks, parsnips, potatoes (all kinds), radishes, turnips, squash, green beans, tomatoes, carrots, corn, peas, cauliflower, broccoli, cucumbers, eggplant.
Mushrooms: white button, cremini, portabella, shiitake, oyster, beech, chanterelle, porcini
Fruits: Bananas, apples, kiwi, oranges, blackberries, strawberries, raspberries, blueberries, mango,cantaloupe, watermelon, honeydew, plums, pineapple
Legumes: Black beans, kidney beans, pinto beans, garbanzo beans, cannellini beans, lentils, lima beans, broad beans, soybeans
Whole Grains: Quinoa, brown rice, oats, barley, wild rice, black rice, whole grain tortillas/pasta/breads, couscous, teff, wheat germ
Nuts: Almonds, peanuts, pistachios, cashews, brazil nuts, soy nuts, hazelnuts, walnuts
Seeds: Chia seed, flax seed, hemp seed, pumpkin seed, sunflower see
Nutrition Goals
Setting goals to improve your eating habits is a great way to eat healthier. An example of a positive nutrition goal is, “I will add 1 cup of berries to breakfast and a small apple or orange as an afternoon snack at least five days this week.”
Specific – What specific food would you like to add/change?
Measurable – How much or how many will you add or change?
Achievable – Do you have what it takes to follow through?
Realistic – What can you do? (improvement over perfection)
Time-bound – How often or for how long will you make this change?
Get started
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