on the Coast
Flair
Flair on the Coast
Surviving and Preventing Cancer
High-fat whole foods
such as avocados, nuts, olives,
whole food-sweetened treats, dairy
substitutes such as oat, almond rice
and soy. Use sparingly
such as avocados, nuts, olives,
whole food-sweetened treats, dairy
substitutes such as oat, almond rice
and soy. Use sparingly
Leafy, Green Vegetables
such as collards, spinach and
kale eat at least 2-3 servings
(1 cup raw or 1/2 cup cooked)
per day.
such as collards, spinach and
kale eat at least 2-3 servings
(1 cup raw or 1/2 cup cooked)
per day.
Whole Grains
such as brown rice, barley, quinoa, oats, amaranth, whole wheat, whole grain pasta, and sprouted grains. 6-11 servings (1/2 cup cooked or 1 slice whle grain bread) daily.
such as brown rice, barley, quinoa, oats, amaranth, whole wheat, whole grain pasta, and sprouted grains. 6-11 servings (1/2 cup cooked or 1 slice whle grain bread) daily.
Fruit (all types)
Consume 2-4 servings
(1 piece or 1/2 cup)
everyday.
Consume 2-4 servings
(1 piece or 1/2 cup)
everyday.
Legumes
(beans, peas, lentils and seeds)
Consume 2-3 servings
(1/2 cup cooked legumes or
1 Tbsp seeds) everyday.
(beans, peas, lentils and seeds)
Consume 2-3 servings
(1/2 cup cooked legumes or
1 Tbsp seeds) everyday.
Vegetables
(all types including
starchy) Eat as much
and as many different
colors as possible
each day.
(all types including
starchy) Eat as much
and as many different
colors as possible
each day.
Plant-Based Dietician's Food Guide Pyramid
By: Julieanna Hever, M.S., R.D., C.P.T. www.PlantBasedDietitian.com
http://nutritionstudies.org/animal-vs-plant-protein/
https://www.ncbi.nlm.nih.gov/pubmed/27886704 (the position paper of the Am. Dietetic Assoc.)
http://www.thinkplantbased.com/podcast/28/ (Vesanto Melina RD)
http://www.brendadavisrd.com/ (Brenda Davis RD)
https://becomingvegan.ca/ (co-authors Brenda Davis RD & Vesanto Melina RD)
https://www.ncbi.nlm.nih.gov/pubmed/27886704 (the position paper of the Am. Dietetic Assoc.)
http://www.thinkplantbased.com/podcast/28/ (Vesanto Melina RD)
http://www.brendadavisrd.com/ (Brenda Davis RD)
https://becomingvegan.ca/ (co-authors Brenda Davis RD & Vesanto Melina RD)
Whatever we are accustomed to eating seems safer, and it can feel threatening to admit that it may have been causing us pain. Making changes usually seems hard initially. After all, we have been trained by many trusted advisors to eat meat & dairy, to pour olive oil all over everything. All that well-meant advice though, may have been based mostly on industry marketing, preferences & beliefs than fact.
This plant-based pyramid represents the official position paper for the American Dietetic Association for registered dietitians which is the largest professional association for RDs in the world. Thanks to many years of research on diet & health, they advise us to eat a varied diet of whole plant foods as the best way to
maintain our energy & weight, while also reducing our risk of developing cancer, heart disease & type 2 diabetes.
This plant-based pyramid represents the official position paper for the American Dietetic Association for registered dietitians which is the largest professional association for RDs in the world. Thanks to many years of research on diet & health, they advise us to eat a varied diet of whole plant foods as the best way to
maintain our energy & weight, while also reducing our risk of developing cancer, heart disease & type 2 diabetes.
