How To Get Started On A Whole Food, Plant-Based Diet

Eating habits are one of the strongest driving forces in humans. Therefore, when you want to transition to a Whole Food, Plant-Based diet, there can be a big mental resistance and challenge. In this article we will make a short introduction on how to get started on a Whole Food, Plant-Based diet.

What is a Whole Food, Plant-Based Diet

A Whole Food, Plant-Based diet (WFPB diet) is a diet that emphasizes the consumption of plant-based foods and minimizes the intake of processed and animal-based foods.

You may have seen movies and documentaries like The Game Changers, Seaspiracy, Cowspiracy or Forks Over Knives, which all advocate a plant-based lifestyle. There are various reasons why people go plant-based, predominantly for environmental, health and animal welfare reasons. The health component is what we will focus on in this article, as the weight of the evidence suggests that eating plant foods from whole sources is the best for our health. Or, better said: A Whole Food, Plant-Based diet.

When eating this way, the emphasis is on whole plant foods such as vegetables, fruits, whole grains, nuts and seeds. Animal foods like chicken, beef, fish, cheese, milk and butter are obviously excluded.

In addition, preference is given to plant foods in their purest form as they contain the best nutritional profile. Think of whole grain bread versus white bread. Whole grain bread contains most of the original fibers, minerals and other nutrients, whereas heavily processed white bread loses a lot of these nutrients.

To get the most out of plant-based food, it is thus best to consume wholesome products. The balance of evidence suggests that wholesome plant foods are the recommended way of eating.

How to Start a WFPB Diet

Are you right at the beginning of your Whole Food, Plant-Based journey? Congratulations! You have made a major decision in life to take control of your health as well as to benefit the environment and animal welfare through your dietary choices.

However, you may feel a bit overwhelmed with the big changes that lie ahead. For that purpose, we conclude this article with a couple of tips to help you get started:

1. Find a few recipes that you like and make them often and in large batches
2. Include filling foods such as (sweet) potatoes
3. Do your meal prep
4. Connect with others who also follow a WFPB diet (ie through Facebook support groups like Forks Over Knives)
5. Slowly work your way through changing your eating habits (eliminate and add new food products each week until the switch has been completed)

WFPB support platforms such as GingerKale helps you in getting started on a Whole Food, Plant-Based diet by giving practical tips and one-on-one coaching online.

THE FIVE FOOD GROUPS

Here’s a quick overview of the major food categories you’ll enjoy on a plant-based diet, with examples:

• Fruits: Any type of fruit including apple, bananas, grapes, strawberries, citrus fruits, etc.
• Vegetables: Plenty of veggies including peppers, corn, lettuce, spinach, kale, peas, collards, etc.
• Tubers: Root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets. etc.
• Whole grains: Grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.
• Legumes: Beans of any kind, plus lentils, pulses, etc.

There are plenty of other foods you can also enjoy, including nuts, seeds, avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milks. Buy Tramadol 100mg tablets usaHowever, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.