Whole Food Plant Based No Added Oil

Whole Food Plant Based No Added Oil
Whole Food, Plant~Based, Oil~Free Vegan, NO processed oils, Minimal Sugar Dietary Guidelines Food Pyramid

Food Basics ~ Daily Intake

Food Basics
Whole Food, Plant-Based, No Oil




Vegetables ~ All Types, Including Starchy
Eat as much and as many different colors (types) as possible each day






Whole Grains ~ Such as rice, whole wheat, pasta, oats, quinoa, barley, amaranth, etc.
6 to 11 servings daily ~ ½ cup cooked, or 1 slice = serving


Fruits ~ All Types
2 to 4 servings daily ~ 1 piece or ½ cup = serving


Leafy Green Vegetables ~ Such as Spinach, Kale, Collards
2 to 3 servings daily ~ 1 cup raw or ½ cooked = serving


Legumes ~ Beans, Peas, lentils, Seeds
2 to 3 servings daily ~ ½ cups cooked legumes or 1 tbsp seeds = serving


High~Fat Whole Foods ~ Avocados, nuts, nut butters, olives, sweets, non-dairy “milks”
Use Sparingly

NO OIL!

Vegan Meat and Dairy alternatives like burgers and cheeses are junk food and not part of a healthy weight loss plan


These items contribute to weight gain and other unhealthy effects. If you choose to consume these items, please do so knowing that they are “vegan junk food” and not part of a whole food, plant based diet for optimal health and weight management.

Any oil that is consumed will also contribute to weight gain and other unhealthy effects.

If you choose to consume these items, it will impact your weight loss plan, and possibly your health.

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