Food Principles

image.png

Food Principles

HEALTHY CHOICES

How to be optimally nourished & balanced on every level

Making the right decisions when you’re about to create a meal is an important aspect of your overall health. We have collected both the most healthy and unhealthy foods in clearly arranged lists to make your life a lot easier and better. Eating a plant-based, whole food diet doesn’t have to be complicated if you want to just stick to the basics.

Be aware that the foods to eat listed below are a huge selection of your different choices – eat a nice variety of what you like best and experiment. There’s no need to make extravagant meals out of them, it’s actually a very simple and native diet. Let’s take a look!

FOODS TO EAT

Fill up on healthy staples first whenever you're hungry

Screen Shot 2019-05-11 at 7.54.04 PM.png

Bananas, oranges, kiwi, apples, berries, figs, mangoes, pears, persimmons, papayas, peaches, lemons, cherries, melons, plums, apricots etc.

Dried fruit like apricots, dates, apples, figs, raisins, cranberries, prunes, goji

Apple sauce and other fruit purees

Leafy green vegetables including kale, lettuce, collard greens, spinach

Cruciferous vegetables, such as cabbage, cauliflower, broccoli, Brussels sprouts

Carrots, bell peppers, leek, celery, eggplant, tomatoes, zucchini, fennel, asparagus, mushrooms, avocados

Potatoes, sweet potatoes, yams, parsnips, beets, turnips

Squashes like butternut, acorn, pumpkin

Oats, barley, wheat, spelt, brown rice, white rice, rye, bulgur, quinoa, couscous, amaranth, corn, millet, buckwheat

Products made of these whole grains like bread, oil-free crackers, tortilla, wraps, or pasta

Lentils, peas, chickpeas, edamame

Beans including kidney, mung, pinto, limas, soy etc.

FOODS TO ADD ON

Top your healthy staples with these when you feel like it

Screen Shot 2019-05-11 at 7.56.57 PM.png

Nuts such as almonds, walnuts, cashews, macadamia, hazelnut, pecans, chestnuts, pine, coconut etc.

Seeds like flax, sunflower, sesame, chia etc.

Tahini, nut butter like almond butter, cashew butter etc.

Plant-based milk made from soy, rice, almonds, hazelnut, hemp

Kefir, yogurt or cream made of the ingredients above

Tofu plain, smoked, or spiced but no fake meats, sausages or tofurky

Refined flour products like pasta, bread, soba rice noodles

Cornflakes, sugar-free cold cereal,

Refined flours (rice, rye, wheat, oat, corn, buckwheat, barley)

Natural sweeteners such as date syrup or molasses, cane sugar, acorn/maple syrup, date paste, stevia leaves, agave nectar

Soy sauce, balsamic vinegar, apple cider vinegar, miso, hot sauce, sea salt, vegetable broth, ketchup, sriracha, curry paste, tomato paste, nutritional yeast

Spices like garlic, onion, fresh herbs (basil, parsley, rosemary, oregano, mint etc), scallions, chili, cardamom, curry, ginger, mustard, pepper, cinnamon, coriander, vanilla, garam masala, nutmeg, turmeric etc.

Screen Shot 2019-05-11 at 7.59.37 PM.png

ALL ANIMAL PRODUCTS

  • Any kind of meat like beef, pork, poultry, turkey, lamb, game meat etc.

  • Fish, shellfish, eggs, and food made with any of these like mayonnaise

  • Dairy milk and all food made with them

  • Cheese, cream cheese, cottage cheese, sour cream, yogurt, ice cream, butter.

ALL OILS

  • Margarine and vegetable oils such as olive oil, coconut oil, sunflower oil, and fish oil etc.

  • Products containing oils like spreads, cookies, baked goods, sauces etc.

HIGHLY PROCESSED FOODS

  • High fructose corn syrup, white sugar, honey and foods made with them

  • Sugary cereals, chocolate bars, soda, artificial sweeteners, doughnuts

image.png

Hydration

Drinking enough water should be a given, no matter what diet someone eats. Depending on the temperature and how much activity you’re getting, try to drink at least 1.5 – 2 liters of water a day. Other possible beverages which you can add to your water are tea, coffee (if you don’t feel any side effects), and fruit or vegetable juices (homemade is best). 

Look out for good quality and don’t get concentrates or anything with added sugar! Also, don’t load up your tea or coffee with cream and sugar, opt for some stevia with soy milk instead or drink it plain. Another idea is to make some fruit-infused water by putting some slices of citrus fruit or berries along with fresh herbs like mint into a bottle of water and then drink it. Alcohol won’t do you any favors as well, so stay away from it as much as possible.

GENERAL FOOD GUIDELINES

  • Think of food as ‘high’ or ‘low’ nutrient dense & strive for maximum nutrition.

  • Eat as many whole foods as you want, add some minimally processed foods in here and there.

  • Listen to your hunger and never starve yourself – eat until you’re satisfied but not stuffed.

  • Don’t neglect hydration, drink mainly pure water as well as fruit/vegetable juice when you feel like it (around 2-3 liters a day).

  • Don’t be afraid of carbs or whole fats, there is no need to count macronutrients when eating a whole food, plant-based diet.

  • As long as you meet your caloric needs, you cannot get protein deficient even on purely plant foods.

  • Both raw and cooked foods have different benefits so feel free to consume them in the ratio that suits you best.

  • Try to prepare as much food as you can at home and use only very little salt or sugar. Skip the oil.

  • Don’t get too extreme and try to be very ‘pure’ by eating only green leafy vegetables, since it’s unsustainable and unbalanced.