Beginner-friendly Guide To A Whole Food, Plant-Based Diet
Last updated, March 2019
Heard about this whole-food, plant-based life and wonder if it’s for you? Ready to take the leap of faith and start now?
This post will outline the plant-based lifestyle basics. Youāll gain a clear understanding of what it is, what you can eat and what you should avoid, along with the unmatched benefits it offers. Consider this whole-food, plant-based 101.Ā
Itās a well-known fact Americans are among some of the sickest people in the world. Especially in areas like asthma, arthritis, heart disease, diabetes, and hypertension. For many, life is compounded by more than one of these conditions.Ā
Sicker by the bite may sum up the state of your health.
So youāre hereādesperate for a new lifestyle that will re-energize and heal.
Good news! You found it! And it’s easier than you think.
I sincerely hope these principles establish a firm foundation as you transition to a plant-based diet!
What Is Whole-Food, Plant-Based?
A whole-food, plant-based diet is based on eating unprocessed or minimally processed plant foods. This diet is centered on fruits and vegetables, whole grains, legumes, tubers, nuts
The goal is simple: Eat foods sourced from plants, as close to their natural state as possible.
Some argue for the inclusion of animal products in limited quantities. I don’t promote this for two main reasons.
One: While it’s true that meat and dairy consumption provide needed nutrients like protein and calcium, animal products also bring a litany of damaging health effects. Copious studies document links to cancer, irritable bowel syndrome (IBS), heart disease, constipation, a shorter life span and more.
Two: Plant options are more than plentiful, and provide the needed nutrients without the side effects.
The difference between the quality of food we eat today and what we ate years ago, is staggering. The food your parents or grandparents considered āokayā, are now so harmful and highly processed, avoidance is simply the wisest option. Learning to identify the good from the bad is a necessary skill, and you’ll develop it on this journey.
We should all be eating fruits and vegetables as if our lives depend on itābecause they do.”
Michael Greger, M.D.
Identifying Processed FoodsĀ
Processed foods generally
Whole foods, on the other hand, refers to unrefined or lightly processed foods.
But not all processing is bad. In fact, sometimes it’s necessary. Cooking dried beans is an example of processing. Eating stone-like raw beans is not an option!
Ever had excess berries to freeze to keep from spoiling? Thatās processing too.
Processing is often described in terms of a scale: lightly or minimally processed foods to highly/
When we talk about avoiding processed food, the goal is to stay off the spectrum or to skew toward the light end of it. The high end of this scale is the most dangerous, as heavily processed foods are often suspects for illness.
Unfortunately, we’ve sacrificed preserving our bodies so we can preserve the food we put into it.
Twisted.Ā
Now, I understand that some processing is necessary for foods that travel thousands of miles.Ā Food is perishable. But since our bodies are also perishable, and can’t weed out chemical preservatives, additives and pesticides, I follow two rules of thumb:Ā
1.Ā Read labels: Donāt rely on
Quick tip: The higher the ingredient on the list, the more concentrated it is in the product. So if sugar is the second ingredient on the package, you’re eating mostly sugar.
2. Prepare your food at home, as much as you can: This way, you can assure what you eat is as wholesome
Your goal is healthy, not plant-based
So what can you eat?Ā
Here’s a quick (and funny) anecdote.
My husband took a small desk plant into work, and won the scrutiny of a clever co-worker.
He looks at the plant, andĀ jokingly says:Ā āSo you brought your lunch to work today?āĀ
Umm…no!
(Gotta give it to him though, cause that was pretty witty, lol)
But isn’t this a common misperception? That all plant-based munchersĀ eat is grass?Ā
Though only a joke, for many, a plant-based diet is often misunderstood. How do you make sense of eliminating meat in a world where meat is the norm?!
No worries though! IĀ can confidently say that after 15+ years of this lifestyle, a plant-based diet is absolutely doable, a delight, and is simple to follow.Ā Ā
So before we get into the actual food groups, some important, yet basic principles to guide your food selections are:
Principle #1: Stay as close to nature as possible.Ā Ā
Stick with whole, unprocessed foods and ingredients. Foods that are highly processed, provide little nutrient value. So aim for food as close to its original form as possible. For example, if you enjoy canned peaches in heavy syrup, opt to eat the actual naturallyĀ juicy peach. If you’re in the mood for orange flavored soda, make some freshly squeezed orange juice, orange infused water, or enjoy the orange as is.
Principle #2: Fresh is best.Ā
Locally grown, organic produce is best. Foods filled with preservatives are likely
Principle #3: If sourced from an animal, itās not going in.
Iāve covered this before, but āanimal-sourcedā refers to meat, dairy (milk & cheese), eggs and ingredients sourced from animals. (Note, some plant-based munchers occasionallyĀ eat honey sourced from bees, in limited amounts. This may be the only exception).
Principle #4:Ā If it contains added fats, sugars and ingredients that you canāt pronounce, stay away.Ā
Amongst chemical food additive consequences are brain-exciting food addictions and carcinogen induced diseases. Not worth it.
Now, letās explore the various groups of foods, and food examples youāll enjoy on this diet:
Fruits
berries, oranges, peaches, mango, banana
Whole Grains
millet, barley, brown rice, oats, quinoa
Vegetables
spinach, swiss chard, kale, broccoli, okra
Legumes
black beans, lentils, chickpeas, navy beans
Tubers/ Root Foods
beets, yams, sweet potatoes, yuca, ginger
Seed & Nuts
walnuts, almonds, chia, flax, sunflower
Choose well and eat well. Everything plant-based is not necessarily healthy. Walter Willett of the Harvard School of Public Health puts it best. “A plant-based diet could include consuming large amounts of sugar, refined starch, hydrogenated oils, and soda, which would be about the worst diet possible.”
Donāt be swayed by marketing messages. Read the product label including nutritional facts, and the ingredients list. Step up your knowledge and know what you’re consuming. And if you need a helping hand, Iām right here to guide you š
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Three Game-ChangersĀ I Wish I Knew
BEFORE GOING PLANT-BASED
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Embracing a whole food, plant-based lifestyle is life-giving! The research is compelling. Try it for yourself!
Live Longer
Studies show that consuming a whole-food, plant-based diet leads to greater longevity, and a higher quality of life.Ā
Healthy Heart
Itās simple. Increase your consumption of fruits and vegetables and lower your chances of cardiovascular disease.
Diabetes Prevention
Type 2 diabetes is preventable, and research shows that a plant-based diet can reverse and prevent it.
Increase Energy
Replacing meat and dairy with nutrient-dense plant-based food will supercharge your body’s energy to get through the day.
Fiber! Fiber! Fiber!
Constipation is called the mother of all diseases. And guess what helps keep you regular? Fiber! A whole-food, plant-based diet keeps your gut health in check by promoting a sound digestive system.Ā
Effortless Weight Loss
Get fuller on fewer calories, thanks to nutritiously-filling quality food. Plus, you’ll spare yourself from eating chemically addicting ingredients.
Dollar Stretching
Contrary to popular belief, eating healthy doesn’t have to be expensive. Lentils and beans are some of the most inexpensive, nutritious, and abundant foods you can purchase.
Animal Compassion
Few people enjoy seeing the poor treatment of animals at slaughterhouses, but many prefer to ignore that our dietary choices support these practices. This diet shows our animal friends kindness.
One of the best motivators for people transitioning to plant-based eating comes from how great they feel and how much more they can do in their lives once theyāre feeling healthier.Ā Dr. Craig McDougall
If you’re interested in this lifestyle, but aren’t sure how to begin, check out the video below for some transition tips.
A well-balanced plant-based diet is attainable!Ā Ā Ā Ā Ā
As always, talk with your physician about your lifestyle change. While some doctors are aware of the benefits of a plant-based diet, donāt rely on your doctor to know everything.Ā Do your research.Ā
Iām so excited youāre beginning this journey and Iām cheering you on!
Iād love to hear from you, so letĀ me know what else you’ll like to learn in the comments.
Thanks for starting here!Ā Weāre gonna do this, together!
#winning
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Hey friend, I'm Mel!
I'm a certified holistic nutritionist, certified health coach, plant-based food instructor, and a certified personal trainer. My passion is helping people like you transition to a plant-based diet, with easy step-by-step strategies that work. I'm committed to empowering you to heal through a plant-based lifestyle so you can freely live out your God-given purpose and thrive. Let's start today!
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Hi Melissa!
I want to know when will you start selling you oils for the hair? I truly enjoyed looking at how you grew your hair on You Tube! You did a great job!
Working feverishly to get those hair products ASAP. Please sign up at choosingmyhealth.com/crecedor to get the latest details. So glad you enjoyed the live!
I saw your before and after video and it really inspired me to go whole food plant based. I have been having a lot of gut issues which maybe causing other health problems.
So glad it inspired, Sheila! You can do this! Cheering you on honey!
Thanks for sharing, this is a fantastic post.Really thank you! Keep writing.
Thank you! Glad you enjoyed!
Iām contemplating switching to a plant based diet. Iāve always craved salads and fruits and veg. I came across your youtube channel yesterday and today I cooked my first plant meal from one of your recipes.
It was DELICIOUS. My husband didnāt even want to try but I made him haha and he loved it too.
Iām so glad my first meal turned out great as this is a massive motivation. Thanks Mel.
So great to hear, Nataliya! Keep giving it your best, and hop right back on if you slip off. Hope you’re thriving!
Hello! My husband has struggled with an intestinal health condition for years, he has been on sick leave from work for 2 years. This summer I learned that eating a WFPB diet can help him heal. I started introducing vegetarian and plant-based meals. I saw he was getting better. When he said he wanted steak on his birthday I was SO discouraged. Then I stumbled upon your video on how to help your family move towards a plant-based diet. I was SO encouraged!! He still asks for meat, doesn’t seem too interested in the diet. I want to respect his choices… but I want him to get better!
What did you do when your husband wasn’t yet on board? Did you always make like 2 meals, one for him with meat and one plant-based for you? Wondering how to navigate this. Thank you!
Hello. I have been on the Plant-Based road for about 6 months. I came across your video “What I Wish I Knew Before Going Plant-Based” on YouTube. This has helped me tremendously. I have Celiac Disease, so I have been Gluten Free for almost 19 years, but started the vegan journey after having Covid last year. I have found that I feel SO much better now. I have been lactose intolerant for many years, but would eat cheese occasionally. Big mistake! I am still new to the game and truly appreciate all of the information you share, as well as sharing your faith. God Bless You!
Sorry I missed this comment, Martha! I pray you’re still thriving! Thank you for your kind wordsš
Hi Mel. I recently found your YouTube channel. I was instructed by my physician to adopt an organic plant-based diet a year ago. After much pouting and a variety of feelings, I began the journey but fell off after a short time. In part because I was still having to fix meals for my family ( what they are accustomed to eating). After watching your video “What I Wish I Knew Before Going Plant-based”, I have renewed my commitment. Thank you for being so encouraging.
Yay! This is so great to hear. Iām thrilled my video has been a blessing for you. Keep going!!
Dear Melissa, thank you for sharing your journey in order to help others and glorify God! Have you in any of your earlier moments missed fish? What did you do to help yourself with that?
Sincerely,
La Sondra
Yes, La Sondra! Absolutely, lol. The seasoning “kelp” has been such a blessing, especially for tuna-like spreads.
I truly appreciate this post. I have been looking everywhere for this! Thank goodness I found it on Bing. You have made my day! Thank you again
Great to hear Storno! You’re welcome.
Whatās Happening i’m new to this, I stumbled upon this I have found It positively useful and it has helped me out loads. I hope to contribute & help other users like its helped me. Good job.
So glad you’re here! Thank you!
Hi Mel, I came upon your videos by accident. I was looking for another vegan blogger and saw your āwish I knew before Going Plant-basedā. After two more I was hooked- when you started talking about the white blood cells and how plant-based can improve the immune system I subscribed to you blog. I am having problems with my white blood count and I am a diabetic. Iāve prayed to God for healing and away to improve my health. I know I must take it one step at a time. I feel this is my first.
So sorry I missed this comment, Karin! I pray you’re finding relief. Just sent up a prayer for you. And you’re right, it’s one step at a time. Baby steps turn into leapsš
Hello Mel, thanks for your website. Just starting the vegan plan (again!) Do you have any recipes for smoothies that include vegetable/fruit smoothies?
Sorry I missed this comment, Janel! Yes! I do have some here: https://choosingmyhealth.com/category/recipes/beverages/
Do you sell meal plans? I love the fact you seem to understand we all have different food budges for the month.Can’t wait to read more about this plan. Sherry
Hi Sherry! I currently don’t sell meal plans, but it’s on my roadmap. I started the plant-based journey as a broke college student, so I totally get that plant-munchers come in all budget shapes and sizes š Hopeful the recipes and info help you.
Your thoughts on plant base burgers
Sorry I missed this comment, Tony! Here’s a vid on my thoughts: https://www.youtube.com/watch?v=i4MKhPN6Dl0&list=PLAJcKfbJAvDw7hXisOrjN3oZHo9WX9Txl
Hi Mel my husband and I have been transitioning since last Nov. what are your thoughts on TVP and as the sole chef in the house, Iām looking for simple nutritious meals. Iām going to try the walnut meat but will
substitute the sub dried tomatoes with regular tomatoes which is all that I have at GBās moment.
Hi Danielle! So glad to hear you guys have been on this journey since November š Congrats!
You asked a great question. While TVP is a common meat alternative, I try my best to stay away from highly processed foods. TVP includes chemical alterations and has MSG (monosodium glutamate). Hope you find a solution with the walnut meat. Tomatoes could work in theory but will yield a mushier product. Alternatively, you could experiment by adding some cauliflower, quinoa or lentils. Success to you both.
I was so inspired by your video and game changers this week. I took fresh fruits to work, threw away most of the foods I had in the cupboard with preservatives and exercised. You are such and inspiration and motivation for me and my family. My 12yr old is taking this journey with me. I read the cheese game changer and oh boy itās going to be a struggle for me as Jamaica has one of the best cheese ever and I love bun and cheese. Please keep me in prayer. Thank you
Renee! What joy to read this! Wow. Big steps! Congrats for you and your fam. Keep going! Every step matters! I’m wishing you the best. Look out for more awesome resources to bolster your journey!
Iām inspired! What are your thoughts regarding veggie meats?
Yay! Thanks, Nesline. Good question!
So, the ultimate goal is to become truly plant-based. While veggie meat can serve as a bridge to transition to a meatless diet, itās not truly plant-based. Unfortunately, for many, it becomes a crutch. The chemical preservatives and high sodium content can also compound health issues for someone whoās trying to heal (my story).
Try your best to stay away from processed substitutes. Thereās better quality and just as tasty food out there! And while a few more wholesome (and expensive) veggie-meat brands do exist, Iād learn some slamminā plant-based, meat-substituting recipes (i.e. veggie burgers, loafs, tofu, seitanā¦) for everyday meals. Recipes coming soon!
I am constantly on an up and down journey when it pertains to plant based eating… Iām looking forward to learning how to be consistent. Thanks for the encouragement!!!
Lise, I understand! I’ve been there. What’s helped me is to remember why I went plant-based in the first place. Remember your why, and stick by that. I hope this site provides you with much-needed solutions to keep your game steady. You CAN do this!
I have been looking into becoming whole food, plant based. I was must recently after some testing that I have lymphoma, in the small intestine. Was found in early stages. I do know part of my treatment plan will be a vegan, or plant based diet. I have know idea where to begin. I need to lose 40lbs, and rid myself of inflammation all over my digestive system. Can you tell me if eating plant based will help me to lose weight, get my bowels back to normal, have energy back, and help
Me with my fatigue?
Great read! This article was very informative. What are your thoughts on frozen produce?
Thank you Beatrice! Thatās a great question.
The fresher the food, the more nutrient value it contains. So food picked straight from the farm or your garden gives you the highest amount of nutrients possible.
Over time, freshly picked food produces enzymes that cause loss of nutrients, color, and flavor. So you want to eat food closest to harvest to maximize the nutrient benefits.
This may not always be possible, however, and thatās where frozen food is a win. Itās harvested and frozen when ripe, sealing in nutrients, color, and flavor. Freezing also deactivates nutrient-destroying enzymes that deplete your fresh food of vitamins and minerals. So frozen is an excellent way to still reap the benefits of fresh fruit, when fresh isnāt an option (especially if itās frozen over fresh food thatās been brutally processed with pesticides and sitting on a shelf for who knows how long).
A good tip is to buy a mix of both quality fresh food and frozen food for nutrient dense food options. And totally take advantage of the summer season to freeze fruit so you can have quality fruit year-round!