Class One
Plant Forward Eating & Stocking Your Whole Foods Pantry
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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 good health. Let's break it down:
Whole (i.e. unprocessed) - food that is in, or close to, the form it is found in at the farm or in nature.
Plants - fruits, vegetables, nuts, seeds, grains, and legumes (beans, lentils)
Why focus on these foods?
Science tells us that these 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 and overall disease prevention and longevity. Aim to get >30 g of fiber per day.
Identifying Whole, Real Foods
Identifying Whole, Real Foods
How do you know if something on the grocery store shelf is a real, whole food or an ultra-processed, food-like substances? The ingredients list and nutrition facts label offer great clues!
Ingredients List:
look for a greater proportion of listed ingredients that you can recognize as foods you might find in your own kitchen
remember that ingredients are listed in order by weight so the ingredient that is listed first makes up the majority of that food
Nutrition Facts Label (Right):
Follow the steps in the image to the right.
Choose options that are low in sodium, saturated fat and added sugar and high in fiber.
% daily values are based on 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.
Follow this link to learn more about how to understand and use the nutrition facts label.
If you'd like personalized support understanding your unique nutrition needs, send us an email: lifestylemedicine@trinity-health.org.
Recording
Class One: WFPB and Stocking your Pantry
Class One: WFPB and Stocking your Pantry
Resources
🥕Grocery List: This is a general list that does not include every whole, plant-based food. Use it as a guide and starting point. From the American College of Lifestyle Medicine.
🥫Pantry Stocking List: This is a general list. Use it to generate ideas on what to stock in your pantry and add additional items that you enjoy. From the American College of Lifestyle Medicine.
🌈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: Check out this carefully curated list of our team's favorite whole food, plant-forward cookbooks.
How to Hone a Chef's Knife
How to Hone a Chef's 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 of the blade to ensure a sharp edge. Watch this short video to learn how to hone your knife.
Every recipe featured on this site has undergone review by board certified Lifestyle Medicine dietitians to ensure its nutritional value and alignment with evidence-based healthy eating principles. We do not include detailed nutrition facts to encourage inspiration, satisfaction and freedom from calorie counting.
Questions?
Contact the Lifestyle Medicine team:
lifestylemedicine@trinity-health.org
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