What is Whole food plant based nutrition?

Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.

Plant-based means food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey.

A whole-foods, plant-based diet lets you meet your nutritional needs by only eating natural, minimally-processed foods where none of the ingredients come from animals.

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 apples, bananas, grapes, strawberries, citrus fruits, etc.

  • Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.

  • Tubers and grains: 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, and similar ingredients.

There are plenty of other foods you can also enjoy— including nuts, seeds, tofu, tempeh, whole-grain flour and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.

Why follow a Whole food Plant Based diet?

  • Lose weight

  • Improve your diabetes

  • Improve your high blood pressure

  • Improve your cholesterol levels

  • Lower your daily pain levels

  • If you have a heart condition

  • Improve your digestion

  • To have more energy

  • Be healthy

 

There’s excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. Many people also report bigger fitness payoffs, more energyreduced inflammation, and better health outcomes after making the switch.

There are several major benefits to moving to plant-based nutrition, all supported by excellent science. These benefits include:

  • Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.

  • Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes.

  • A lighter environmental footprint: A plant-based diet places much less stress on the environment.

One on One Programs

You will learn how to eat a whole  food plant based nutrition    

(without any animal products)

  • 2 Appointments a month of 1 hours. At my office or by video chat

(30 minutes consultations/ 30 cooking class)

  • Access to unlimited recipes on my website

  • Personalized Workout program

  • Nudge Coach app ( step counter and fitness app)

  • Unlimited access to me ( Email or Ph one)

Price: $199/ month

50% discount if your PCP or Specialist refers you to me. 

ceciliabasbushc@gmail.com

Tel: 646-427-2584

305 E 119th st. suite B NY NY 10035

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