Dr. Shares Check List For Plant Based Diet

If you've had questions about plant based in 2020, here are some details.

January 10, 2020
Plant Based Diet

Credit: YelenaYemchuk

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For people that know I eat mainly plant  based....I know there are questions. Rick asks me everyday " Well what in the world do you eat then...grass?" Well no, Rick. It's funny how no one cares about your health until you tell them you don't eat meat then there are 1000 questions and all of a sudden they care about your protien intake? Get real. If you eat right...there is plenty to eat. I never get bored and I love my food. I've actually had many people reach out to me via the SUNNY PAGE asking for recipes and meal ideas because they wanted incorporate more plants into their diets. Well according to TODAY.COM, here is what you SHOULD be eating to stay balanced on a plant based diet thanks to Dr. Michael Greger, nutritionist. 

They are called the DAILY DOZEN. Here ya go. 

 

Beans, three servings - All kinds of beans, including lentils, chickpeas, and black beans, are packed with protein, fiber, and iron.

Berries, one serving - Strawberries, raspberries, cherries, blueberries, and blackberries are high in antioxidants and fiber.

Other fruits, three servings - This is where your apples, avocados, bananas, oranges, peaches, and any of your other favorite fruits come in.

Cruciferous veggies, one serving - Bring on the broccoli, kale, and cauliflower.

Greens, two servings - This includes salad greens, spinach, and kale once again.

Other vegetables, two servings - Carrots, bell peppers, tomatoes, sweet potatoes, and such are loaded with vitamins, minerals, and tons of fiber.

Flaxseeds, one serving - They contain cancer-fighting lignans that aren’t found anywhere else, Greger says.

Nuts and seeds, one serving - Nuts including almonds, cashews, and walnuts are high in antioxidants and healthy fats to keep you feeling full.

Herbs and spices - Turmeric is a good one that’s a powerful antioxidant and can help fight inflammation.

Whole grains, three servings - Oats, quinoa, brown rice, popcorn, and whole wheat pasta are in this category.

Beverages, five servings - Greger suggests water, tea, and coffee without cream and sugar.

Exercise, one serving - He advises 90 minutes of moderate-intensity activity, like yoga , yard work or brisk walking, or 40 minutes of vigorous activity, like swimming laps or jogging.