Embarking on a Whole Food Vegetable Based Diet is a fantastic step towards a healthier lifestyle. This approach emphasizes enjoying a wide array of unrefined plant foods, allowing you to eat when you’re hungry and until you feel full. The key is to prioritize diversity in your meals, incorporating fiber-rich options and a spectrum of colors from the nutritional rainbow.
This guide provides a starting point, highlighting numerous suggestions to inspire your journey. While some items might be more accessible depending on your location, due to climate or cultural factors, we encourage you to explore and adapt this list with foods available to you within these groups. Whenever possible, choosing organic options can further enhance the benefits. For produce, refer to the Environmental Working Group’s website for their list of the dirty dozen and clean fifteen foods to help guide your choices.
Exploring Key Food Groups in a Whole Food Vegetable Based Diet
To make navigating this dietary approach easier, let’s break down the essential food groups you’ll be focusing on:
Whole Grains & Ancient Grains
These form a hearty base for many meals, providing sustained energy and essential nutrients.
- amaranth
- barley
- brown rice
- bulgur
- farro
- millet
- quinoa
- sorghum
- steel cut and rolled oats
- teff
- wheat berries
- whole wheat
- wild rice
Legumes
Packed with protein and fiber, legumes are a nutritional powerhouse. Opt for dried or canned varieties with minimal added salt.
- adzuki beans
- black beans
- black-eyed peas
- chickpeas
- fava beans
- green beans
- kidney beans
- lentils
- lima beans
- mung beans
- peas
- pinto beans
- soybeans
Greens
Fresh or frozen greens are vital for vitamins and minerals, adding vibrancy to your plate.
- arugula
- bok choy
- chards
- cilantro
- collards
- kale
- lettuces
- parsley
- spinach
Roots
Root vegetables offer grounding energy and a wealth of nutrients.
- beets
- carrots
- daikon
- garlic
- ginger
- leeks
- onions
- potatoes (all colors)
- radishes
- turnips
Other Veggies
Expand your vegetable intake with this diverse group, each offering unique benefits.
- asparagus
- Brussels sprouts
- cauliflower
- celery
- mushrooms
- peppers
- sea vegetables
- squash
- tomatoes
- zucchini
Fruit
Naturally sweet and full of vitamins, fruits are a delicious and healthy part of this diet. Choose fresh or frozen options.
- apples
- apricots
- bananas
- berries
- cherries
- grapes
- kiwi
- mangoes
- melons
- papayas
- pineapple
- plums
Omega-3-Rich Seeds
Incorporate these seeds for essential fatty acids.
- chia seeds
- flaxseed
Organic Whole Soy Products
Enjoy in moderation, around 2–3 servings per day.
- edamame
- miso
- tempeh
- tofu. Learn more with our Soy and Health Handout.
Spices
Spices elevate your meals with flavor and can offer additional health benefits.
- all spices
Beverages
Stay hydrated and enjoy these healthy drink options.
- decaffeinated coffee
- green tea
- herbal teas
- unsweetened plant-based milk substitutes
- water
Addressing Vitamin B12
A common question when adopting a whole food vegetable based diet is about Vitamin B12. It’s important to understand that Vitamin B12 isn’t produced by plants or animals themselves, but by microbes found in soil. While animal products can be sources of B12 due to these microbes in their digestive systems, plant sources are limited. Some algae varieties, certain mushrooms, and fermented foods contain small amounts, but supplementation is generally recommended to ensure adequate intake. For a deeper dive, explore Dr. Thomas Campbell’s article, “12 Questions Answered Regarding Vitamin B12.”
Embrace the abundance and deliciousness of a whole food vegetable based diet. It’s a journey of flavorful exploration and enhanced well-being.
