The 6 Plant Based Food Groups I Base My Diet On For Optimal Nutrition

1. Leafy Greens

Dark leafy greens are nutritional powerhouses that offer a wide array of health benefits. They are abundant in vitamins and minerals such as A, C, K, and B vitamins, iron, calcium, potassium, and magnesium. Dark leafy greens are also rich in antioxidants that help protect cells from damage. The antioxidants and phytochemicals in dark leafy greens have anti-inflammatory properties, which may help reduce inflammation in the body and lower the risk of chronic diseases. The high levels of potassium and magnesium in dark leafy greens contribute to maintaining healthy blood pressure levels, and the presence of fiber can help reduce cholesterol levels and lower the risk of heart disease. Dark leafy greens, particularly those high in vitamin K, such as kale and spinach, play a crucial role in bone health by contributing to proper calcium absorption and bone mineralization. Dark leafy greens are low in calories and high in fiber, which can contribute to a feeling of fullness and aid in weight management. The fiber content also helps regulate blood sugar levels.

Examples: kale, spinach, Swiss chard, collard greens, arugula

Sneaky Leafy Greens: my favourite way to sneak leafy greens into my diet is to buy a bag of the PC kale coleslaw mix, the shredded texture of the kale makes it easier to pack more onto my plate

2. Other Vegetables

Vegetables add diversity to the diet, offering a wide range of flavours, textures, and colours. Including a variety of vegetables ensures a more enjoyable and satisfying eating experience. Vegetables are rich in essential vitamins, minerals, and antioxidants. These nutrients are crucial for various bodily functions, including immune system support, energy production, and cell repair. Most vegetables are excellent sources of dietary fiber, which is important for digestive health. Fiber aids in regular bowel movements, helps prevent constipation, and promotes a feeling of fullness, which can assist in weight management.

Regular consumption of vegetables is associated with a lower risk of chronic diseases, including heart disease, certain cancers, and type 2 diabetes. The antioxidants and phytochemicals in vegetables play a role in reducing inflammation and protecting against cellular damage.

Examples: carrots, bell peppers, cauliflower, zuchini, sweet potatoes, broccoli, cabbage

Sneaky Vegetables: easily blend cauliflower rice into a smoothie, puree vegetables into soups, for salads I like to chop my vegetables really small, adding extra veggies to casseroles and other baked dishes is easy

3. Beans and Legumes

Beans and legumes are excellent plant-based sources of protein. Protein is essential for the repair and maintenance of tissues, the production of enzymes and hormones, and overall muscle health. Beans are also a great source of dietary fiber, including both soluble and insoluble fibers. The combination of protein and fiber in beans and legumes makes them a satisfying and filling food, which can be beneficial for weight management by reducing overall calorie intake.

Beans and legumes are good sources of various vitamins and minerals, including folate, iron, magnesium, potassium, and zinc. Beans also contain amino acids that contribute to the production of serotonin, a neurotransmitter associated with mood regulation. Additionally, the complex carbohydrates provide a steady release of energy and stabilize blood sugar. Beans and legumes are often affordable and have a long shelf life, making them a cost-effective and sustainable protein source.

Examples: black beans, kidney beans, chickpea, lentils, peas, soybeans

Sneaky Beans and Legumes: tofu is one of the most versatile bean sources as it can be made to replicate chicken in a variety of recipes, beans can be mashed and used to add protein to avocado toast or burgers, hummus and other bean dips are also a great way to incorporate more beans into your diet

4. Nuts and Seeds

Nuts and seeds are nutrient-dense foods that offer a multitude of health benefits. They are high in unsaturated fats, including monounsaturated and polyunsaturated fats. These heart-healthy fats can help lower bad cholesterol levels and reduce the risk of cardiovascular disease. Like beans, nuts and seeds also provide plant-based protein. They are packed with nutrients and antioxidants. Omega-3 fatty acids, found in certain nuts and seeds like walnuts and flaxseeds, are associated with improved cognitive function and contribute to brain health.

Examples of Nuts: almonds, walnuts, pistachios, cashew, brazil nuts, pecans

Examples of Seeds: chia, flax, sunflower, pumpkin, sesame, help, poppy

Sneaky Nuts and Seeds: nuts and seeds can be easily added to oatmeal, yogurt or smoothies, nut butters especially are very easy to incorporate, nuts make easy to gran snacking, nuts can be blended into calorie dense desserts or creamy sauces

5. Fruits

Fruits are abundant in essential vitamins (such as vitamin C, vitamin A, and various B vitamins) and minerals (including potassium, magnesium, and folate), which are crucial for various bodily functions, including immune system support, bone health, and energy metabolism. The natural sugars in fruits are accompanied by fiber, which slows down the absorption of sugars and helps stabilize blood sugar levels. Many fruits have high water content, contributing to overall hydration. Staying well-hydrated is essential for various bodily functions, including temperature regulation and nutrient transport. The fiber in fruits supports a healthy digestive system by promoting regular bowel movements and preventing digestive issues such as constipation. Including a variety of colorful fruits in your diet ensures that you benefit from a broad spectrum of nutrients, promoting overall health and vitality.

Examples: blueberries, strawberries, orange, mangoes, peaches, cherries, apples, pears, bananas, grapes, avocado

Sneaky Fruits: fruits on their own make a great dessert if you’re looking for something sweet, an apple can be baked and topped with nuts and oats to make a healthy version of apple crisp, smoothies are a great way to incorporate frozen fruit when fruit is not in season.

6. Whole Grains

Whole grains are an important component of a healthy diet, offering numerous health benefits due to their rich nutrient content. They are an excellent source of dietary fiber, both soluble and insoluble. Regular consumption is associated with a lower risk of heart disease. The fiber, along with other compounds in whole grains, helps lower cholesterol levels, reduce blood pressure, and improve overall cardiovascular health.

The complex carbohydrates in whole grains are digested more slowly than refined carbohydrates, leading to a gradual and steady release of glucose, helping stabilize blood sugar levels. This steady supply of glucose is also important for the brain, supporting cognitive function and mental alertness. The complex carbohydrates in whole grains release energy gradually, providing a sustained source of fuel for physical and mental activities.

Examples: brown rice, quinoa, oats, barley, bulgar, farro

Sneaky Grains: overnight oats are one of my favourite breakfasts, using quinoa as a base for a bowl is great way to pack grains into a meal, blending whole grains like oats into a flour for cookies or muffins increases the complex carbohydrates in a recipe.

Bonus: Hydration

Water is a fundamental component of cells, tissues, and organs. It helps maintain cell structure and function, facilitating the transport of nutrients, electrolytes, and oxygen into cells. Proper hydration is essential for maintaining the lubrication of joints. Synovial fluid, which acts as a lubricant and shock absorber in joints, is made up mostly of water. Water is also involved in various metabolic processes that produce energy. Dehydration can lead to fatigue and a decline in physical and mental performance.

Water is crucial for the digestion and absorption of nutrients. It helps break down food in the stomach and facilitates the movement of nutrients through the digestive tract. Insufficient water intake can lead to constipation. Bowel movements, sweat, and urine are all essential for detoxification and the elimination of toxins, where water is essential.

Proper hydration contributes to healthy skin by maintaining its elasticity and promoting a glowing complexion.

Examples: water, herbal teas, coconut water, smoothies, broth, plant based milks, water rich foods