Blog 4: Healthy Whole Food Plant Based Pyramid
How can this pyramid help?
While integrating healthy eating habits into our lives, we may need different resources. The most beneficial one for me is the Plant Proof web site, where I find up to date and easy to understand kind of information about plant based nutrition. This pyramid is still on my refrigerator reminding me all the stuff I tend to forget! Which is all good, sometimes we all need to sneak a littler :)) So It would be very helpful to check my previous blog entries "The Shopping List that enhanced my Life" and "By the power of Plants, I have the power! in terms of understanding why this pyramid could be a guide line for a healthy whole food plant- bases diet.
More Than 3 times a day:
- Dark Red fruits : Strawberry, blueberry, raspberry, blackberry, mulberry, etc.
- All other fruits
- Greens and Cruciferous Vegetables: Spinach, kale, cabbage, purslane, broccoli, Brussel sprouts, cauliflower, sweet potato, radish, etc.
- All other vegetables
I try to include all the vegetables and fruits you see here in my meals as much as possible. How?, you might ask.
In the mornings, I add at least three kinds of fruit in my granola or smoothie bowl. I make sure that 2 of these are berries. Berries have low sugar and are antioxidants, so win win!
Since I eat only raw food at lunch, I usually have a salad bowl. My salad bowl is nutritious and fulfilling.
How do I prepare it?
I divide it in to 3: I make sure half of it is filled with greens and cruciferous vegetables, 1/3 is filled with plant protein (legumes/sprouted legumes and beans, soy product, mushrooms, etc) and 1/3 is filled with carbohydrates (sweet potato/potato, buckwheat, quinoa, black rice, etc).
At nights I try to eat slightly cooked meal so my body can digest it more easily.
At Least 3 times a day;
Unprocessed / less processed whole wheat grains:
My sudden cravings are largely eliminated when I started consuming grains during my meals. What is important in this category is to consume less processed grains as much as possible. There is no such thing as unprocessed wheat, but I prefer as raw and as less processed as possible. Here are some example; sourdough bread, whole wheat grains, quinoa, oats, black rice, buckwheat, or bulgur can be added 3- 4 times a day depending on your calorie intake.
2-3 times a day;
Legumes and Soy Foods;
Since the food in this group is rich in proteins, I need to add them to my meals at least 2-3 times a day. Some of the plant proteins are ; Legumes, soy foods (tofu & tempeh), nuts and seeds, super foods, etc.
1-2 times a day;
Natural, plant-based oils :
Foods in this category include natural plant oils. In consideration of my required daily calorie intake, I consume these 1-2 times a day. Avocados, nuts, and less processed oils such as olive oil, avocado oil, nut oils are the main sources of natural oil. It is important to control the serving sizes of these natural oils as consist high fat in them.
I hope that this pyramid helps you understand whole food plant-based eating, and that you enjoy its benefits soon enough.
Stay healthy and happy!
Ref: *Healthy Vegan Food Pyramid @plant_proof