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    Whole Food Plant-Based Diet Food Guide

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    abhishek pandey
    Whole foods plant-based diets focus on green light foods like vegetables, fruits, grains, legumes, nuts and seeds which should make up most of one's diet. Yellow light foods like breads, pastas and nut butters are acceptable in moderation if they are lightly processed and organic. Red light foods such as refined grains, oils, meat, dairy and fried foods should be avoided as they are heavily processed and linked to health issues.

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    Whole Food Plant-Based Diet Food Guide

    Uploaded by

    abhishek pandey
    28 views1 page
    Whole foods plant-based diets focus on green light foods like vegetables, fruits, grains, legumes, nuts and seeds which should make up most of one's diet. Yellow light foods like breads, pastas and nut butters are acceptable in moderation if they are lightly processed and organic. Red light foods such as refined grains, oils, meat, dairy and fried foods should be avoided as they are heavily processed and linked to health issues.

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    Discuss the whole food plant based diet

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    Whole foods plant-based diets focus on green light foods like vegetables, fruits, grains, legumes, nuts and seeds which should make up most of one's diet. Yellow light foods like breads, pastas and nut butters are acceptable in moderation if they are lightly processed and organic. Red light foods such as refined grains, oils, meat, dairy and fried foods should be avoided as they are heavily processed and linked to health issues.

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    © All Rights Reserved
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    28 views1 page

    Whole Food Plant-Based Diet Food Guide

    Uploaded by

    abhishek pandey
    Whole foods plant-based diets focus on green light foods like vegetables, fruits, grains, legumes, nuts and seeds which should make up most of one's diet. Yellow light foods like breads, pastas and nut butters are acceptable in moderation if they are lightly processed and organic. Red light foods such as refined grains, oils, meat, dairy and fried foods should be avoided as they are heavily processed and linked to health issues.

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    of 1

    WHOLE FOOD PLANT-BASED DIET — OPTIMAL HEALTH FOOD GUIDE

    created by Evita Ochel (© 2016, 2018)

    GO! CAUTION! AVOID!


    GREEN LIGHT YELLOW LIGHT RED LIGHT

    Whole Unprocessed Plant Foods* Lightly Processed Plant Foods* Heavily Processed Plant Foods
    • vegetables • bread/wraps (whole grain, organic, • refined grains: bread, pasta, cereals,
    • fruits soaked, sprouted, and fermented cookies, cakes, crackers, granola bars
    • grains grains, Ezekiel, sourdough) (all common boxed/bagged products)
    • legumes (beans, peas, lentils) • pasta (whole grain, organic) • oils (all; isolated extracts of plants)
    • nuts (raw) • nut/seed butters (pure, organic, • roasted /flavored nuts and seeds
    • seeds (raw) commercially-made) • nut and seed butters with additives
    • nut/seed butters (raw, homemade) • canned beans (organic, BPA-free can) • pasteurized juices and smoothies
    • herbs • canned coconut milk (pure, organic, • condiments: ketchup, sauces, etc.
    • spices BPA-free can, not extract) • sweeteners: white/brown sugar, etc.
    • sprouts • non-dairy milk (pure, organic) • fried and heavily cooked plant foods
    • sea vegetables (kelp, dulse, etc.) • tomato purée (pure, organic, glass jar)
    • whole plant smoothies (homemade) • tofu (pure, organic) Animal Foods (factory and farm-raised)
    • tamari / nama shoyu (pure, organic) • all dairy (milk, cheese, yogurt, etc.)
    Mushrooms* • maple syrup (pure, organic) • eggs and egg products
    • meat and meat products
    Whole, Naturally-Fermented Plant Foods Condiments • fish and seafood
    • tempeh (pure, organic) • mustard (pure, organic)
    • brine pickles, sauerkraut, kimchi • balsamic vinegar GMO Foods (non-organic corn, soy,
    • raw apple cider vinegar • nutritional yeast canola, sugar, etc.)

    These foods create ACIDITY, TOXICITY,


    * Fresh, frozen, or dry; prioritize organic. * Read all package ingredients to ensure the
    and INFLAMMATION in the body, leading
    most wholesome and natural options.
    to disease, weight and energy imbalances.
    These foods need to make up These foods should have a
    most of your diet. These foods should not be a
    minimal role in your diet. part of your diet.

    For more information and resources, visit: EvolvingWellness.com or Healthytarian.com

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