What Foods Can You Eat on a Plant-Based Diet?

What Foods Can You Eat on a Plant-Based Diet?

Well…just about anything.

There isn’t a plant-based diet police. Maybe there is, ignore them. Plant-based diet is more about emphasizing plants and eating less processed/refined foods. It’s about the sciences of Ayurveda, Blue Zones, plus others bringing the importance of our food relationships in our healthcare. Plant-based is more of a food relationship math ratio with options.

Mostly Plant, all the health.

What You Can Eat on a Plant Based Diet

This is what our food relationships need to see more of.

  • Fruits
    • But what about the sugar? One my favorite, Nutritionfacts.org addresses the sugar factor of fruits. The problem with sugar is when it’s added to foods or altered from plants to put in foods. Your body does not process fruit sugars the same way as added sugars. You need fruits and the nutrition they offer. Three one cup or one whole fruit serving a day is what we need.
  • Vegetables
    • “Eat the Rainbow” they say, sometimes me too. But what does that actually mean??!! Simply put, variety. Greens are a daily must but can look different. Aim for two servings of greens a day. Cruciferous vegetables need one serving daily- your cabbange, broccoli, cauliflower to name a few. The point is to be adventurous and rotate out. Spinach or kale does not have to be daily.
  • Whole Grains
    • Quinoa or to not to Quinoa. An excellent grain but not totally necessary. Do not have have to go gluten free either. Whole wheat, oats, quinoa, amaranth, buck wheat, rice are all perfectly acceptable.
  • Legumes/Beans
    • These are your protein, vitamin, and fiber contributors. Peas and a variety of beans. Caution with canned versions with salt.
  • Nuts and seeds
    • Your brain and nerve loves omegas. Nuts and seeds have that and more.

What You Should Eat Less of on a Plant Based Diet

  • Meats and Dairy
    • You can still eat meat and dairy but this is where the math kicks in the most. According to The Whole Foods Diet, meat and dairy should be in the 10% of your food relationship. Say you eat three meals a day and a couple of snacks- your meat and dairy should be about one snack serving a day. Personally, it’s a working progress. It becomes easier as you gather recipes and find quick snacks/meal ideas.
  • Processed foods
    • Generally speaking this is frozen or boxed meals, sides. Even some prepared foods are processed. I get needing quick pick- up meals and even advocate for some. There isn’t always time for cooking! Aim for the least amount of ingredients and ingredients you can pronounce.
  • Marketing ploys
    • Plant-based is everywhere and an official marketing scam. Not going to lie, I love certain plant based meats. However, this is still processed. Restaurants, packages, prepped meals with plant based “meats” are still processed foods! Third time is a charm (maybe) plant-based meats are still processed! Enjoy them every once and awhile. The best meat-substitutes are vegetables and grains themselves. Think whole food replacements.
  • Carb Bull Shit
    • Yes fruits, vegetables, and grains are carbs. The bull shit is that they cause weight gain. Processed versions of whole foods do. The whole foods in the right balanced diet do not cause weight gain. Carb smart is reducing your refined and processed carb intake. Carb dumb is not eating a whole food or plant based because it has carbs. Be carb smart.

I love the plant-based diet for its health benefits and healing properties. I love the most that it’s fairly-open minded food relationship that doesn’t judgement for hating kale but applauds my other greens intake. What can you eat on a plant-based diet? Plants and no bull shit.

JRiley

Holistic Health Practitioner

What are Holistic Eating Habits?

What are Holistic Eating Habits?

Holistic eating habits have a wide range of meanings generally centering on plant based with a emphasis on organic or natural foods. But can we realistically do this in our food relationships? Even on a budget? This holistic nutritionist with a love of doritos says you can.

What are Holistic Eating Habits?

  • Plant Based
  • Nature Based
  • Ritual
  • Blessed
  • Individual
  • Enjoyed

Plant and Nature Based For Your Food Relationship

Plant based is more than a trend. Simply, plant based means 90% of your food relationship is plants. Not so hard right? Then mass market gets ahold of it and throws a bunch of shit in there just to confuse us. Then we don’t know who should be in our relationship. You can purchase “plant based” in the drive thru, but is that really the best for you?

No. It’s okay for the occasional meal and not completely off the table. However, processed is processed. We need to be careful with any trend or packaging. Certain what-looks-like-processed foods isn’t always bad. Packaged beans or rice are processed plant based that we need. Without added stuff, frozen vegetables and fruit are perfectly acceptable. The goal is to purchase as close to what looks like the actual plant without stepping into a field. Unless you want too.

Ritual and Blessed

Birthdays, weddings, anniversaries, and other milestones- our relationships are highlighted with rituals. In rituals, we bless others and receiving blessings. Our food relationships are no different. On our own or with others, meal times are rituals we are to respect.

  • Bless it
    • No matter what you believe, blessing your food relationship is simply showing gratitude. Just a pause of a few seconds to be thankful for having food and more is crucial. This is the mindset you set for mental health and literal biological change you make in your body.
  • Be present
    • Don’t rush it. Savor your food and put the technology down. Engage with your though and/or the thoughts of others. Not sure what to think? Explore the senses of what you’re eating.

Individual and Enjoyed

When we are present in our food relationships, we are going several processes. Do we actually like this food? Do we like ourselves or I am eating emotions? Damn. Ouch. This is where holistic comes in and reveals our mental state. This isn’t to knock us down, it’s an opportunity to be real with grace.

Holistic health eating does not look the same for every one. Preferences in food such as a particular fruit or veggie, culture, allergies, or a favorite type of food (italian, Hispanic, American, etc). Healthy eating can fit into all fo these. Holistic nutrition practitioners should look at all of these factors with health goals in mind. one size does not fit all.

Part of enjoying your food relationship is cost. There are truths and misconceptions out there on healthy eating. The truth is, for most, healthy eating requires changing habits and often eating more at home. The myth is that it’s expensive. There are hacks to shopping on a budget and being healthy.

  • Buy on sale
  • Buy local
  • Meatless is less $$
  • Clearance items (you’d be surprised)
  • Repeat a meal during the week and buy in bulk

Keep your food relationships whole. Minimize the processed and be wary of gimmicks. Be present and enjoy your food without it sinking your bank account.