By Mike Thomas, NBHWC February 1, 2024
The concept of Whole Food, Plant-Based (WFPB) eating has gained popularity, but for many, especially those unfamiliar with the term, it can be confusing. In a recent presentation on this topic, someone asked me what it exactly means, highlighting the need for clarity. Today’s blog aims to provide that clarity. Let’s explore what WFPB stands for and take a look at meal examples that align with its principles. I refrain from labeling it as a “diet” because diets are typically short-term; instead, it’s more of a long-term lifestyle choice.
What does WFPB stand for?
WFPB, or Whole Food, Plant-Based, is a dietary approach that encourages focusing on whole, unprocessed plant foods while minimizing animal products and processed foods. Recently, there’s been a wave of information from big businesses suggesting that processed foods are harmless. Really? When I examine the labels on many processed foods, I find significant amounts of added salt, sugar, oil, preservatives and chemicals. While these additives may extend the food’s shelf life, they don’t contribute to a longer, healthier life for us. Our bodies haven’t evolved over hundreds of thousands of years by consuming extra oil, salt, sugar, preservatives, and chemicals. Many of the challenges our country faces with obesity, high blood pressure, and preventing diabetes can be linked with the excessive consumption of these additives.
The Pillars of WFPB Eating
1. Fruits:
– Examples: A colorful fruit salad with berries, melons, and citrus fruits.
– Benefits: Rich in vitamins, minerals, fiber, and antioxidants, fruits provide a sweet and refreshing component to WFPB meals.
2. Vegetables:
– Examples: Roasted mixed vegetables (broccoli, bell peppers, carrots).
– Benefits: Packed with essential nutrients, fiber, and phytochemicals, vegetables form the foundation of a WFPB diet.
3. Whole Grains:
– Examples: Quinoa and vegetable stir-fry or a bowl of brown rice with lentils and steamed greens.
– Benefits: Whole grains offer complex carbohydrates, fiber, and various nutrients, contributing to sustained energy levels.
4. Legumes:
– Examples: Chickpea curry, black bean tacos, peanuts, or lentil soup.
– Benefits: Legumes are excellent sources of plant-based protein, fiber, and essential minerals, promoting satiety and heart health.
5. Nuts and Seeds:
– Examples: A salad with mixed nuts and seeds or a smoothie bowl topped with chia seeds and almond slices.
– Benefits: Nuts and seeds provide healthy fats, protein, and a range of micronutrients, supporting overall well-being.
What WFPB is Not
As previously stated, WFPB eating involves avoiding animal products such as eggs, cheese, milk, and meat, and steering clear of processed foods. However, perfection is not the goal. Interestingly, both I and my clients still include small amounts of animal products and processed foods in our diet. The difference is that we’ve significantly increased our consumption of whole plant-based foods. On average, Americans derive only 10% of their calories from Whole Plant Foods. By increasing this percentage, you not only provide your body with more nutritious and fibrous foods but also start displacing more of the unhealthy options. Consequently, outcomes like weight loss, lower cholesterol, and decreased blood pressure often follow. Eating WFPB is also not about eating salad 24/7 which is often an understandable misconception.
To provide a clearer picture of what living the “not-eating-salad-all-the-time” lifestyle entails, here are some examples of non-salad foods that can be part of a WFPB meal. Click the image for the complete recipe.
3 Positive Outcomes
1. Heart Health Boost: WFPB eating is linked to lower cholesterol levels and a reduced risk of heart disease. Dr. Dean Ornish’s program, covered by Medicare (The Ornish Program), shows that by adopting WFPB eating, along with moving more, managing stress, and having strong social support, you can not only prevent heart disease but may even reverse it.
2. Weight Wellness: My coaching company (WLS Coaching) focuses on the key aspect of maintaining a healthy weight through embracing whole, nutrient-dense foods. Here you are guided on how to seamlessly include more plants in your regular diet, ensuring fantastic nutrition, lasting fullness, and successful weight loss. For details, click HERE.
3. Happy Digestive System: The fiber-rich content of plant-based foods supports a well-functioning digestive system. Shockingly, only 5% of Americans get sufficient fiber, and this shortage can impact overall health. Insufficient fiber intake may lead to issues like constipation, hemorrhoids, IBS, poor blood sugar control, high cholesterol, and obesity. It’s crucial to prioritize fiber for a healthier you.
Embracing a Whole Food, Plant-Based lifestyle involves savoring the goodness of nature’s bounty. By incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into our meals, we not only nourish our bodies but also contribute to our overall well-being. Whether you’re a seasoned plant-based enthusiast or a newcomer, WFPB eating offers a delicious and sustainable approach to a healthier life.
If you’re interested in exploring more about this lifestyle and want to learn further, feel free to reach out to me. I offer a complimentary 30-minute call to assist and support you. During this call, we’ll assess your current situation, discuss your goals, and provide support throughout the process, regardless of whether you’re considering coaching or not.
Finally, I’ve recently created a brief video explaining what WFPB eating entails, what it doesn’t, highlighting some benefits, and mentioning a few considerations. Please feel free to watch it when you have a moment.
To your better health!
God Bless!
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.