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

Activity:
Unrefined carbs versus refined carbs
Good carbs vs. bad carbs

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

Recipe:
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 www.eatfresh.org

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

Homework:
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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