WHOLE FOOD,
​PLANT-BASED NUTRITION

Why Whole Plant Foods?

Endorsed and promoted by the American College of Lifestyle Medicine, whole food, plant-based (WFPB) nutrition emphasizes nutrient-rich foods from the plant kingdom while minimizing and eliminating both processed foods and animal products. Ample evidence has uncovered that some of our most common and persistent diseases can be prevented, treated, and even reversed with a diet of whole plant foods -- from heart disease and diabetes to many cancers and gastrointestinal disorders.

​"The one unifying diet found to best prevent and treat many...chronic diseases is a whole-food, plant-based diet, defined as an eating pattern that encourages the consumption of unrefined plant foods and discourages meats, dairy products, eggs, and processed foods."  - Michael Greger, MD, How Not to Die

Hard to believe? Think this is just another fad? Nope. Check out these evidence-based resources for further study.

Unpacking Plant-Powered Nutrition

​The cornerstones of whole-food, plant-based nutrition are:

• Whole Grains: like brown rice, whole wheat berries, quinoa, unrefined pastas and flours
• Legumes: beans, peas, lentils
• Vegetables & Fruits: countless options, with great health benefits from eating leafy greens and by "eating the rainbow"
• Nuts and Seeds: in moderation, to keep fat intake low
• Vitamin B12​: an essential supplement

We eat these foods as close to their natural state as possible. Animal foods like meat, eggs, and dairy, as well as processed foods, like added oils as well as salt and sweeteners, are generally minimized or avoided altogether.

No calorie counting required! ​But please always consult your doctor before making dietary change, especially to monitor and adjust your medications. Plant-based nutrition can lead to quick reductions in blood pressure, cholesterol, and insulin requirements, reducing your need for medication.

Plants Do Amazing Things For Your Health

A whole food, plant-based lifestyle can help you:

• Reduce your chances of developing chronic disease, even if you have a genetic predisposition
• Rapidly lower cholesterol and blood pressure
• Easily lose weight and/or maintain a healthy weight
• Lower your risk of stroke, heart attack, and many common cancers like breast, ovarian, and prostate cancer
• Lessen or eliminate your need for medication
• Strengthen your immune system for fewer and less severe illnesses, like the cold and flu
  
• Boost your energy levels and mental focus
  
• Make sleep easier or more restful
  
• Save money on food expenses

How is WFPB Different?

The standard American diet is high in saturated fat, animal protein, and refined carbohydrates. The diets of communities around the world that have low or no occurrence of common Western diseases are high in unrefined carbohydrates and low in protein and fat, primarily from plant sources.

Standard American Diet

Whole-Food, Plant-Based Diet

A WFPB eating pattern has 75-80% of total calories from unrefined carbohydrates, 10-15% from plant fats, and about 10% from plant protein -- including little if any oils (a refined plant product), and minimal added sweeteners and salt.

Is WFPB the Same as Vegan?

 Yes and no. Veganism defines what is not included in our diet (animals and their by-products) to make an ethical stand for compassion and nonviolence toward animals, those who work in animal agriculture, and the planet. At Plant Powered Metro New York, some of us are ethical vegans, but some are not. We focus on what is included in our diet: whole plant foods that nourish us. Ethical vegans may continue to eat the junk carbs and high-fat processed foods that are hallmarks of our American food system, which don't lead to long-term health. With other worthy groups and organizations promoting plant-based diets for the sake of animal rights and environmental welfare, PPMNY focuses primarily on the health benefits of a whole-food, plant-based lifestyle.