Do you want to lose weight without starving or you want to know how to control your coronary heart disease(CHD) with diet? The answer is the whole food plant-based diet. In this article, I will tell you what you have to eat daily to fight obesity and heart disease. I will tell you 11 kinds of foods, you have to include in your daily meals. How much you have to eat these foods per serving? And how many servings you have to eat daily?
All this information in the article is from the bestseller book " How not to die" by Michael Greger, M.D, founder of nutritionfacts.org. little exaggerated title as death is certain, we all know. Any way till we die we should try to live happy and healthy. And for this whole food plant-based diet can really help you.
First what not to eat?
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| Unhealthy food Courtesy Pixabay |
Before I tell you what to eat. It's important to know what not to eat.
So don't eat animal-based food, it includes meat and meat products, eggs and milk.
Secondly processed plant-based and simple carbohydrates food, which you can use in low quantity but it's better to avoid. It includes refined flour, refined cooking oil, white sugar, white rice, potatoes, sugar cane and food made from these ingredients.
Only one exception in it is whole fruit vinegar like apple cider vinegar. You can use it if you like.
Now let's see what types of food to eat?
Beans and legumes
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| Beans and legumes Courtesy Needpix |
It includes foods under Fabaceae plant family such as chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, peanuts, etc.
You have to eat three servings daily.
Serving size
A quarter cup of bean dip or hummus.
Or
Half cup of cooked beans, split beans, lentils, tofu or tempeh
Or
One cup of fresh peas or sprouted lentils
Berries
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| Berries Courtesy Pixabay |
Berries are small, pulpy, and often edible fruit. Mostly, berries are fleshy, round-shaped, brightly colored, sweet or sour in taste,
and do not have a stone or pit, although many pips or seeds may be present.
Berries include:
Blueberries
Raspberries ( black or red)
Goji berries
Strawberries
Black currants
Bilberries
Acai berries
Cranberries
Grapes
Cherries (sweet or tart)
You have to eat one serving daily.
Serving size
Half cup fresh or frozen
Or
Quarter cup dried
Other fruits
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| Fruits Courtesy Pexels |
It includes both fresh and dried fruits. Try to eat whole fruit instead of juice. It's a long list to write but most healthy fruits are
Apples
Dates
Mangoes
Watermelon
Kiwis fruit
Citrus fruits( like oranges, lemon & lime )
Dried fruits( like figs & apricots)( try to get sulfur-free)
Avocado
Peach
Pineapple
Plums
Pomegranate
Pear
You have to eat three servings a day
Serving size
One medium-size fruit
Or
One cup cut-up fruit
Or
Quarter cup dried fruit
Brassica or cruciferous vegetables
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| Brassica vegetables Courtesy Wikimedia |
Brassica or Cruciferous vegetables are of the family Brassicaceae (also called Cruciferae). It Includes:
Cabbage ( green, red and soy )
Cauliflower ( white, green, orange purple)
Turnip
Radishes
Arugula
Brussels sprouts
Bok choy
Broccoli ( including romanesco )
Kale ( black, green and red )
Mustard greens
Horseradish
You have to eat one serving a day
Serving size
Half cup chopped
Or
Quarter cup Brussels or Broccoli sprouts
Or
One tablespoon horseradish
Leafy greens
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| Spinach Courtesy Pixabay |
Greens are the healthiest food on the planet as they give the most nutrition per calorie. It includes:
Spinach
Turnip greens
Mustard greens
Arugula
Beet greens
Collard greens
Kale ( black, green and red )
Sorrell
Swiss chard
Mesclun salad( mix of assorted small young salad greens).
You have to eat two servings daily.
Serving size
One cup of raw
Or
Half cup cooked
Other vegetables
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Besides brassica and greens, many other types of vegetables are also good for health. I am writing a few healthiest one:
Artichoke
Asparagus
Beets
Bell pepper
Carrots
Corn
Garlic
Mushrooms ( button, oyster, portobello and shiitake)
Okra
Onions
Purple potatoes
Pumpkin
Snap peas
Squash ( delicata, summer, and spaghetti squash )
Sweet potatoes/yams
Tomatoes
Zucchini
You have to eat two servings daily.
Serving size
One cup of raw leafy vegetables
Or
Half cup raw or cooked nonleafy vegetables
Or
Half cup whole vegetable juice
Or
Quarter cup dried mushrooms.
Flaxseeds
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| Courtesy Wikimedia |
Flaxseeds protects you against blood pressure and various kinds of cancers.you can find it in two colors brown and golden, both are good.
It's better to grind it before use. As it's hard and slippery hull make it pass through the digestive system without digesting.
You have to eat it once a day.
Serving size
One tablespoon ground flaxseeds
Nuts and seeds
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| Courtesy Pixabay |
According to one study by Global Burden of Disease ( GBD ) not eating enough nuts and seeds was the third-leading dietary risk factor for death and disability in the world.
But remember eating too much is also not a healthy move because nuts and seeds are full of nutrients and calories. Just two tablespoons of a nut or seed butter might contain nearly two hundred calories.
Healthy nuts and seeds are:
Almonds
Brazil nuts
Cashews
Chia seeds
Hazelnuts
Hemp seeds
Macadamia nuts
Pecans
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
You have to eat one serving daily
Serving size
A quarter cup of nuts and seeds
Or
Two tablespoons of nuts and seeds butter.
Herbs and spices
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| Courtesy Flickr |
Scientists believe that many of the flavor compounds in herbs and spices are powerful antioxidants like rosmarinic acid, Cuminal, thymol, and gingerols.
All the spices are good but turmeric is the best.Try to use salt-free herbs and spices. If the color is dark and the smell is strong, it means quality is good.
Some popular and healthy spices and herbs are:
Allspice
Barberries
Basil
Bay leaves
Cardamom
Chili seeds & powder
Cilantro
Cinnamon
Cloves
Coriander
Cumin
Curry leaves & powder
Dill
Fenugreek
Garlic
Ginger
Horseradish
lemongrass
Marjoram
Mustard seeds and powder
Nutmeg
Oregano
Smoked paprika
Parsley
Pepper( black & white)
Peppermint
Rosemary
Saffron
Sage
Thyme
Turmeric
Vanilla
Include it in your meal once a day.
Serving size
A quarter teaspoon of turmeric
Or
Any other salt-free herbs or spice you like.
Whole grains
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| Courtesy Wikimedia |
whole grains appear to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke. Avoid refined white flour and white rice and food made of them, which increases the risk of obesity and heart disease.
Healthy whole grains are:
Barley
Brown rice
Buckwheat
Millet
Oats
Popcorn
Quinoa
Rye
Teff
Whole-wheat pasta
You have to eat three servings daily.
Serving size
Half cup hot cereal or cooked grains pasta, or corn kernels
Or
One cup cold cereal
Or
One tortilla or a slice of bread
Or
Half a bagel or English muffin
Or
Three cups popped popcorn
Beverage
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| Courtesy Pixabay |
The healthiest beverage of all is fresh clean water. After water common belief is that whole milk is healthy, which is not true at all. In fact, using too much milk increase the risk of cancer and arthritis.
So the healthy beverages are:
Black tea
Chai tea
Vanilla chamomile tea
Coffee
Earl grey tea
Green tea
Hibiscus tea
Hot chocolate
Jasmine tea
lemon balm tea
Matcha tea
Almond blossom oolong tea
Peppermint tea
Rooibos tea
Water
White tea
You have to take five servings daily. And remember don't add sugar, cream or milk in these beverages.
Serving size
One glass ( 12 ounces )
Exercise
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| Courtesy Pixabay |
This last item is not food, I know. But it is as important as food to lose weight and fight coronary heart disease.you can choose moderate to vigorous exercise depending on your age and physical condition.
Do exercise at least 150 minutes a week. If your target is to lose weight go for vigorous exercises like jogging, playing soccer. But if you are suffering from heart disease do low or moderate exercises like walking, cycling, etc.
Conclusion
A whole food plant-based diet can play a very important role in reducing your weight and risk heart disease. Foods like fruits, vegetables, beans, legumes, whole grains nuts, seeds, spices, herbs, and healthy beverages will make you healthy and energetic. In addition to food do exercise for 150 minutes a week.
I insist to download Dr. McGregor's checklist app "Daily dozen". It is free and available at Android and iPhone both. It will be very helpful to you.
If possible do read the book "how not to die" too.
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