How to Eat WFPB

What is Whole Food Plant-Based?

Well, it’s not far off from the name. It means whole foods – food that are intact and not overly processed. It’s the difference between eating olives vs olive oil. Most people understand the concept of plant-based these days, but to clarify its food that comes only from plants – meaning nothing from animals or animal products whatsoever. That’s how to eat WFPB.

So, what… we only eat vegetables? No. Plants are more than just vegetables. All of the ingredients from our meals come from the unlimited options inside the grounds of vegetables, fruits, whole grains, seeds and nuts, and legumes (beans).

Why would I want to eat this way?

First off – it’s delicious, simple, enjoyable, and automatically healthy. There is no shortage of undeniable evidence supporting the benefits of whole-food, plant-based nutrition. When you eat a wide variety of plant-based food you get not only all of the macro nutrients (protein, fat, carbohydrates) that your body needs, but all of the crucial micronutrients as well. 

Imagine eating in a way where you never have to worry about calories or portion control! Plant-based foods contain more fibre and water than the standard North American “diet” foods. This bulk takes up more space, so our stomachs end up stretching sufficiently to shut off the hunger signals despite having consumed fewer calories. As such, a whole-food, plant-based diet is the only way to eat to feel full while also consuming fewer calories. 

So many diets focus on cutting out specific nutrients, assuming that it’s the key to unlocking long-term health. The truth is that no food is a single nutrient and it’s crazy to think of food that way. Plant-based foods have all the nutrients you need (with the exception of vitamin B12) in quantities that are more consistent than animal-based or processed foods. 

I’ll admit that even when I started eating this way I couldn’t help but think of plant-based foods in categories: beans were protein, nuts and seeds were fat, and vegetables were calcium. But now I look at these foods different and I stick to these simple guidelines for how I choose the foods I eat, and in what quantities. If you want to learn how to eat WFPB consider doing the same:

EAT AS MUCH AS YOU PLEASE:

ENJOY IN SMALL AMOUNTS:

• Whole Nuts & Seeds, Nut/Seed Butters
• Dried Fruit
• Tofu & Tempeh
• Whole-Grain Flours, Pasta and Breads
• Plant-Based Milk
• Whole Food Sweeteners (Maple Syrup, Coconut Sugar)

AVOID/MINIMIZE:

• Meat, poultry, and seafood
• Eggs
• Dairy Products
• Refined Sweeteners
• Oil
• Bleached flours, white bread, white pasta
• White rice

As you continue this way you’ll find out how simple and delicious it can be. You can still have things like these fluffy pancakes or any other number of wonderful breakfasts or delicious desserts. There are no shortages of lunches, snacks, or dinners you can put together to maximize how to eat WFPB.

This way of eating has been a healthy and sustainable way of eating for many people and cultures over history. Some of the longest living people in the world live this way.

This way of eating is not only easy and delicious, but it’s cost effective and healthy. Even if you just implement this way of eating into some of your meals throughout the week your body will thank you!