Class 7: Benefits of Whole Plant Foods

Key Message:
Front-load fruits and vegetables. Make half your plate fruits and vegetables.
Reap the benefits of phytochemicals, antioxidants, fiber, and more.

Class Information covered:
Benefits of Phytochemicals
10 Super Foods

Unrefined carbs versus refined carbs
Good carbs vs. bad carbs

Hooray for Beans!
10 tips smart shopping for veggies and fruits
10 tips smart shopping for veggies and fruits in Spanish
Weekly Meal Planner

Three Sisters Salad
Two Bean and Corn Salad (I would omit the oil for a low-fat recipe)
Lentil Veggie Soup
For more recipes visit

Videos: Blue Zone- Loma Linda on Oprah
Foods That Make You Thin by Jeff Novick, RD
Kickstart Your Health, The Power of a Plant-based Diet by Dr. Neil Barnard
Dietary Fiber: The Most Important Nutrient? by Katie Ferraro
Eating More to Weigh Less by Dr. Michael Greger

Substitute a meat or cheese dish with a bean or lentil dish this week.
Make a whole grain dish this week.
Make a healthy dessert  or smoothie
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Make a vegetable soup this week and eat a bowl before dinner 3-5 times this week.
Add a green smoothie 3-5 this week.
Write out a weekly menu and shop for ingredients.

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