Class One
Plant Forward Eating & Stocking Your Whole Foods Pantry
Embedded Files
Introduction to Whole Food, Plant Forward Eating
"Eat whole foods, mostly plants."
"Eat whole foods, mostly plants."
This simple phrase helps us remember the key foods for optimal health and well-being.
Whole (i.e. minimally processed) - food that is in, or close to, the form it is found in at the farm or in nature.
Plants - fruits, vegetables, nuts, seeds, whole grains, and legumes (beans, lentils)
Why focus on these foods?
Ample scientific evidence shows that whole, plant foods are high in polyphenols, antioxidants, fiber and other compounds that protect against disease and promote health. Fiber is particularly important and is something we can only get from eating plants. A diet high in food-based fiber supports cognitive health, immunity, good digestion, positive mood, decreases risk for chronic disease (including cancer) and promotes longevity. Aim to get >30 g of fiber per day. If you're new to adding fiber to your meals, increase your intake SLOWLY, and drink lots of water, to avoid potential gastrointestinal concerns.
Identifying Whole, Real Foods
Identifying Whole, Real Foods
How do you know if something on the grocery store shelf is a minimally processed food or an ultra-processed, food-like substances? The ingredients list and nutrition facts label provide helpful clues.
Ingredients List:
Ingredients are listed in order by weight. The ingredient that is listed first makes up the majority of the food.
Look for foods with a greater proportion of ingredients that you might find in your own kitchen.
Nutrition Facts Label (Right):
Check servings size and ask yourself if this is the amount you plan to eat. If you eat less or more, adjust the rest of label accordingly.
Look for options that are low in sodium, saturated fat and added sugar and higher in fiber, potassium, and other vitamins and minerals.
Keep in mind that % daily values are based on a 2,000 calorie diets for relatively healthy adults. If you have a chronic health condition, are pregnant/breastfeeding, or eat more/less than 2,000 calories, the % Daily value may not reflect your individual needs.
Learn more about how to understand and use the nutrition facts label.
If you would like personalized support understanding your unique nutrition needs, send us an email: lifestylemedicine@trinity-health.org.
Recording
Resources
START HERE: It is impossible to cover all the basics in one, 1-hour class. We've compiled a list of resources on this page (and below) that will help you continue to build your cooking skills and knowledge.
🥕Grocery List: This is a general list that does not include every whole, plant food. Use it as a starting point. PRO TIP: If you have trouble locating ingredients in your grocery store, download and search your store's app for the in-store location.
🥫Pantry List: This is a general list. Use it for ideas on what to stock in your pantry and then add other items that you enjoy.
🌈Eat the Rainbow Tracker: Can you eat the rainbow (from whole plant foods) every day? Each color is a different plant compound that provides unique health benefits. Use this list to identify the colorful plant foods you already love and track how often you incorporate them into your daily meals.
📚Cookbook Recommendations: This curated list includes some our team's favorite whole food, plant-forward cookbooks to inspire your next meal.
Culinary Skill Spotlight
Explanation of the basic grip and hand positions needed to safely use a chef's knife
How to Hone a Knife
How to Hone a Knife
Regularly honing your chef knife is an important part of maintaining a safe, effective knife. Honing straightens the knife blade and is different than sharpening which shaves metal off the blade to ensure a sharp edge. Watch this short video to learn how to hone your knife.
Mise-en-place is a French term for "everything in its place". It is one of the most important time (and stress) saving steps in cooking. Click the link above to learn more about mise-en-place and how to practice it!
*Warning: This video contains commercials. We cannot control the content of these commercials and do NOT endorse the products, services, or other items advertised.
More Skills
More Skills
Swich is a personalized, virtual (and FREE!!) cooking school that helps you develop foundational culinary skills. Create a free account and begin exploring.
All recipes on this site have been reviewed by board registered dietitians to ensure alignment with evidence-based nutrition guidelines. Detailed nutrition facts or calorie information is not listed because following a balanced, whole food, plant-forward dietary pattern allows most people to meet their nutritional needs without over consuming. We encourage freedom from macronutrient and calorie counting and help people cultivate a mindful relationship with food that focuses on drawing satisfaction and inspiration from meals. If you want personalized support or nutrition guidance, please reach out to a registered dietitian today.
Questions?
Contact the Lifestyle Medicine team:
lifestylemedicine@trinity-health.org
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