By Julieanna Hever, M.S., R.D., C.P.T.
www.PlantBasedDietitian.com
High-fat whole foods
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.
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 whole grain bread) daily.
Fruit (all types)
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.
Vegetables
(all types, including starchy)
Eat as much as many different colors as possible each day.
Drink plenty of pure water and some tea everyday. Exercise at least 1 hour everyday.
Source: SAN 4 Art Design @2010. Sherri Nestorowich. Sherrinest@mac.com
