Plant Based Nutrition

Hippocrates – Let Thy Food Be Thy Medicine and Thy Medicine Be Thy Food

Take action! For more information contact joanneevans@verizon.net

Learn to use food as medicine – Compare the side effects of food with that of medicine – which would you prefer?

Which foods are plant-based?

Plant-based nutrition includes the major food groups of vegetables, legumes, grains and fruits as well as seeds and nuts – there are thousands of these foods you can learn to enjoy

Some examples of vegetables are – broccoli, kale, sweet potatoes, white potatoes, onions, cabbage, all green and yellow leafy vegetables, squash, tomatoes, carrots

Some examples of legumes are – peas, lentils, peanuts, all beans including lima beans, chickpeas, red beans, black beans, black-eyed peas, soybeans, white kidney

Some examples of grains are – brown rice, wild rice, corn, oats, popcorn, quinoa, whole wheat pasta, whole wheat bread, buckwheat, millet, rye, bulgur, barley

Some examples of fruits are – all berries, all melons, apples, oranges, peaches, bananas, cherries, prunes, pineapples, lemons, limes, grapes. pears, apricots

Foods to avoid

– All animal foods including meat, fish, and poultry

– All dairy products including milk, butter, cheese, ice cream and yogurt

– Fats and Oil

– Sugar

Remember
A diet change can be very powerful and impact your medication. If you take medication or have serious health concerns, please discuss this change in eating with your heath care provider.

Excellent resources to learn more about plant based nutrition

MoviesForks Over Knives

Books

China Study by T. Colin Campbell PhD and Thomas Campbell, MD

Starch Solution – Dr. John McDougall
Prevent and Reverse Heart Disease – Dr. Caldwell Esselstyn
Program for Reversing Diabetes – Dr. Neal Barnard
21 Day Kickstart – Dr. Neal Barnard

Websites

www.drmcdougall.com – free monthly newsletter, 5 and 10 day residential weight loss programs, current research, travel programs to Costa Rica and Hawaii, Starch Based Solution Certificate Program

www.pcrm.org – free monthly 21 day Kickstart programs, newsletters, current research

http://nutritionfacts.org – Dr. Michael Gregor, current research

http://www.happycow.net – list of vegan/vegetarian restaurants throughout the US