WHOLE FOOD, PLANT-BASED NUTRITION

What is WFPB?

Whole food, plant-based (WFPB) nutrition is a nutrient-rich diet that is largely unprocessed, free of animal products, and naturally low in fat. It has been both observed and clinically tested to be the most health-promoting eating pattern for the human species. It turns out that humans, like most other large mammals and other primates, thrive as herbivores.
"The evidence now amassed from researchers around the world shows that the same diet that is good for the prevention of cancer is also good for the prevention of heart disease, as well as obesity, diabetes, cataracts, macular degeneration, Alzheimer's, cognitive dysfunction, multiple sclerosis, osteoporosis, and other diseases. Furthermore, this diet seems to benefit everyone, regardless of his or her genes or personal dispositions.... There is one diet to counteract all of these diseases: a whole foods, plant-based (WFPB) diet."  - T. Colin Campbell, PhD, The China Study
​"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.

Eating for Health
​The cornerstones of a whole-food, plant-based diet:
  • Whole Grains: like brown rice, wheat berries, quinoa, unrefined pastas and flours
  • Tubers: like potatoes, carrots, other starchy root vegetables
  • Legumes: beans, peas, lentils
  • Vegetables and Fruits: myriad options, with great health benefits from consuming leafy greens and by eating the rainbow
  • Nuts and Seeds: in moderation, to keep fat intake low
  • Vitamin B12

No calorie counting required! ​Explore more of the finer details using this WFPB Diet Guide. Please always consult your doctor, especially if you are on medications.

Comparing Diets

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 very low in protein and fat, primarily from plant sources.

Standard American Diet

Whole-Food, Plant-Based Diet
A WFPB eating pattern involves 75-80% of our total calorie intake coming from unrefined carbohydrates, 10-15% from plant fats, and about 10% from plant protein -- including no oils (a refined plant product), and very minimal added sweeteners and salt.

Isn't this 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 like to be clear about 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, Plant Powered Metro New York focuses primarily on the health benefits of a whole-food, plant-based lifestyle.
Plant Powered Metro New York is catalyzing the local movement for vibrant health through whole-food, plant-based (WFPB) nutrition. We are an independent member organization of the PlantPure Communities Pod Network and a fiscally-sponsored project of the Center for Transformative Action, a 501(c)(3) organization in Ithaca, NY.