Since plants contain the right amount of fats for our bodies, adding extra fat in the form of free oils just goes straight to our hips and bellies. Every plant naturally contains fat (where does the vegetable oil come from, after all?). The human body does need fat, but we need very little for excellent health. Substitutes: “How to Replace Eggs” No oil (not even extra virgin olive, coconut, or canola oil) Substitutes: Non-dairy milks from soy, rice, oats, almond, hemp, coconut No eggs, not even egg whites or Egg BeatersĮggs have the same problems as meat and dairy. Whole plant foods contain more than enough calcium. While the non-fat versions don’t contain the harmful fats, they contain an even higher concentration of animal proteins. The human body has no need for dairy (not even ice cream!). Substitutes: mushrooms, beans, squash, grains, tofu, eggplant No dairy of any kind, not even skim milk or nonfat yogurt There is nothing in meat you can’t get from a better source. Meat has few nutrients, no carbs, and no fiber. It has too much protein (which can damage the liver and kidneys and increase the rate of cancer growth). Meat contains lots of saturated fat and cholesterol. Foods to Avoid - The bad far outweighs any good No meat, no poultry, no fish Peanuts are legumes that are very high in fat if you eat them, use very sparingly, with no oil or sugar added. There are just a couple to limit: soybeans are higher in fat than other legumes eat more sparingly. applesauce, juices, smoothies, and/or dried fruits). Whole fruits are far superior to processed fruits (e.g. For maximum weight loss, make vegetables one-third to one-half of your meal. Vegetables are packed with lots of nutrition and very few calories. In descending order: Intact, broken, rolled, shredded, ground, flaked, puffed. See a good list of starches here: Starch Staples. Which whole grains are healthiest? Check out this video Whole Grain Hierarchy. (If body weight is an issue, limit flours, even those made from whole grains.) Other starches include roots (potatoes, yams, parsnips, etc.), winter squashes, beans, lentils, and peas. The following are also whole grains: brown or wild rice, oats, wheat berries, rolled wheat, and quinoa. For boxed/packaged grain foods, the first ingredient on the label should usually be the word whole, as in “whole wheat” (100% stone-ground wheat is not whole wheat unless the word “whole” appears). Eat WHOLE grains, the more unprocessed the better. Remember,“All grain is ordained… to be the staff of life” ( D&C 89:14). They should be the bulk of your calories. Starches (complex unrefined carbohydrates) are the foundation of a good diet. Foods to Eat - Lots of nutrients! - Enjoy a nice variety Whole Grains and other starch foods in whole food form Study also The Dietary Principles of the Word of Wisdom. Even if you do not follow all these guidelines exactly, you may find it very useful to understand them so you can make better choices overall.įor more information on why these guidelines are important and the powerful affect a WFPB diet can have on your health, see the series of articles Jane Birch has written for Meridian Magazine, as well as her book, Discovering the Word of Wisdom. Caldwell Esselstyn and John McDougall and registered dietician Jeff Novick (but please note this is my interpretation of their work). The following guidelines are based on the work of Drs. A plant-based diet largely avoids these three foods and relies exclusively, or almost exclusively, on whole plant foods. There are three main sources of animal foods: meat, dairy, and eggs. “Plant-based” means foods that come from plants, rather than animals. Some processing is inevitable and some even helpful, but extended processing/refining robs plant foods of their nutrients. Whole foods contain all of the natural nutrients of plants. “Whole foods” are foods made with whole plants-plants as they look when they are harvested: the whole apple, squash, bean, or grain, relatively unprocessed and unrefined. ANNOUNCEMENT: Don’t miss the video, “Discovering the Word of Wisdom: A Short Film.” What is a Whole Food, Plant-based Diet?
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