If you don’t change your diet, you may have to rely on medications for the rest of your life. Traditional medical care often focuses on drugs and surgery after a condition develops, whereas lifestyle medicine emphasizes optimal nutrition (a whole food plant-based diet) and exercise for the prevention, delay, and management of chronic conditions that could lead to premature disability and death.
This description below is a guide to vegan (plant-based) eating. A Plant-based diet eating chart was created by Dr. Greger. It outlines what you need to eat and how many servings you should have each day to achieve optimal nutrition, improve health, lose weight, reduce medication reliance, lower cancer risk, and potentially shrink tumors. Please follow:
“The Daily Dozen Chart” for a Whole Food Plant-Based Diet:
- 3 Servings of Beans (e.g., hummus, tofu)
- 1 Serving of Berries
- 3 Servings of Other Fruit
- 1 Serving of Cruciferous Vegetables (broccoli, cauliflower, cabbage)
- 2 Servings of Greens
- 1 Serving of Flaxseeds (ground)
- 1 Serving of Nuts and Seeds
- 1 Serving of Herbs and Spices
- 3 Servings of Whole Grains
- 5 Servings of Beverages (tea and water)
- 90 minutes of moderate exercise or 40 minutes of vigorous exercise
Hydration:
Many adults don’t drink enough water, which can cause fatigue, daytime sleepiness, irritability, and reduced cognitive performance (e.g., your brain doesn’t work as well). Water makes up 55%-60% of our body weight. Eating plenty of plant foods throughout the day is important for improving sleep patterns. Water also helps you sleep better.
Potential Hazards of Eating Red Meat:
Kidney disease patients often die from heart disease. How do you damage your kidneys? One way is by consuming animal protein, which can be harmful to the kidneys.
Anyone with chronic kidney disease (CKD) stage two or three should consider adopting a plant-based diet, as red meat and other animal proteins can increase the risk of progressing to end-stage renal disease.
Other Potential Hazards of Eating Red Meat:
- Increased risk of Type 2 Diabetes
- Stroke
- Heart Failure
- Coronary Heart Disease
Buettner recommends eating a cup of beans daily for excellent health. Beans are rich in protein and fiber. Fiber helps maintain regular bowel movements, which means eating beans, along with the “Daily Dozen” mentioned above, will help you go to the washroom 1-3 times a day!
How to Use Beans in Recipes:
- Soups, stews, and chilis
- Blended into dips, spreads, and sauces
- In breakfast scrambles
- As a filling for tacos, burritos, and other dishes
- Mixed into salads
- Incorporated into veggie burger patties
- In hot or cold pasta dishes
- In casseroles, stir-fries, or power bowls
- Even in desserts like brownies or puddings
Other nutritious options for the morning include flaxseeds and ground chia seeds. They contain omega-3 fatty acids for brain health, are fiber-rich, and provide various minerals. You can add them to smoothies, and baked goods, or use them as a thickening agent for sauces and puddings. Fiber-rich foods help with regular bowel movements. Chia seeds are also a good source of protein, antioxidants, vitamins, and minerals. They contain calcium, magnesium, phosphorus, and manganese, and they provide sustained energy due to their carbohydrate content, making them a nutritious addition to a balanced diet.
Berries, such as strawberries, blueberries, raspberries, blackberries, and cranberries are packed with beneficial properties. They are rich in antioxidants, vitamins, and fiber, which can:
- Boost the immune system
- Support heart health
- Aid in weight management
- Improve cognitive function
- Promote skin health
- Regulate blood sugar levels
Nuts and Seeds Offer Numerous Health Benefits:
- Nutrient-rich
- Promote heart health
- Aid in weight management
- Help regulate blood sugar
- Provide antioxidant properties
- Support brain health
- Strengthen bones
- Improve skin health
Whole Grains Provide a Range of Benefits:
- Nutrient-rich
- Promote heart health
- Support digestive health
- Aid in weight management
- Reduce the risk of chronic diseases
- Contribute to longevity
Summary:
Incorporating a variety of whole grains into your diet, such as brown rice, quinoa, steel-cut oats, barley, and whole wheat, can provide these health benefits and contribute to a balanced diet.
Cruciferous Vegetables Offer Many Benefits:
- Nutrient-rich
- Cancer-fighting properties
- Anti-inflammatory effects
- Promote heart health
- Support digestive health
- Aid in weight management
Satiety Definition: Refers to the feeling of fullness and satisfaction after eating. This means that with a Whole Food Plant-Based Diet, you will feel full if you follow the "Daily Dozen" mentioned above, created by Dr. Greger.
Benefits of Greens:
Greens offer numerous health benefits, being rich in vitamins, minerals, and antioxidants. They promote digestive support, assist in weight management, reduce the risk of chronic diseases like heart disease and certain cancers, improve skin health, and boost immunity. Additionally, they are low in calories and versatile in recipes, making them a valuable addition to any diet.
Herbs and Spices Provide Health Benefits:
- Anti-inflammatory effects
- Improved digestion
- Enhanced immune function
- Blood sugar regulation
- Promote heart health
- Support cognitive function
- Aid in weight management
Antioxidants:
These are compounds that help neutralize harmful molecules called free radicals, which can damage cells and lead to aging and diseases like cancer and heart disease. Examples include vitamin C, vitamin E, beta-carotene, and selenium. They are found in many fruits, vegetables, nuts, and whole grains.
Vitamins:
These are essential micronutrients that our bodies need in small amounts to function properly. They play crucial roles in metabolism, immunity, and overall health. There are 13 essential vitamins, which are categorized into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (B-Complex vitamins and C). Each vitamin has specific functions and sources, and a balanced diet is important to ensure adequate intake.
B-Complex Vitamins:
This group of water-soluble vitamins plays essential roles in various bodily functions, including energy metabolism, cell metabolism, and nerve function. The B-Complex vitamins include:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate (B9)
- Cobalamin (B12)
These vitamins are often found together in foods like whole grains, leafy greens, and legumes. B-Complex vitamins are crucial for maintaining overall health, supporting energy production, promoting healthy skin, hair, and nails, and aiding in the function of the nervous system.
Moringa Powder:
A good green powder to add to your smoothies or drinks is called “Moringa Powder.” It offers several potential benefits:
- Promotes hair growth
- Boosts stamina
- Helps control diabetes
- Provides antioxidant effects
- Lowers cholesterol
- Regulates blood pressure
- Detoxifies the body
- Improves immunity
- Delays the aging process
- Supports keratin formation
Following a healthy diet can enhance these benefits, and adding Moringa powder may offer even more advantages. If you're on any medications or are pregnant, consult your doctor before consuming Moringa Powder or any other sea vegetable powder or capsule. You can add it to smoothies or drinks, and make sure it is USDA organic. You won’t taste the green powder in smoothies, but you might notice it in drinks. I personally drink my Moringa powder in a small bottle, close the lid, mix it, and drink it slowly adding more water in it so I don't taste the bitterness. After 5 seconds, bitterness is gone! Resource for Moringa Powder found from www.stylecraze.com. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Note: Whenever you feel the urge to snack on something unhealthy, consider the benefits of choosing a healthier option instead, such as nuts, seeds, whole grain bread, or fresh or dried fruits. It’s important to choose these over unhealthy snacks like chips and sweets because unhealthy foods can have long-term negative effects on your body, including liver inflammation, accelerated aging, and morning fatigue.
Please install the app “Pinterest” from Google Play—it’s free and has a wide variety of recipes, exercises, mental health tips, and overall wellness advice. You can follow me on “Dimy Recipes” and find many health and fitness pins on my boards. It’s enjoyable and easy to use, and you can keep your boards private if you prefer.
There are many healthy, tasty, and easy-to-make recipes on Pinterest. Check out my boards titled “Health and Wellness,” “Minimalist Vegan Recipes,” and “Vegan Information.” These boards cover healthy drinks, dinners, breakfasts, lunches, salads, soups, desserts, Buddha bowls, snacks, and side dishes. The Vegan Information Board provides information on the benefits of a plant-based diet, and specific food information.
Please subscribe to my YouTube channel, Dimy Recipes, and enjoy my recipes. I will start posting new recipes in the coming months.
