My 2019 Plant Based Whole Food Diet ‘Update’

This is the page where I fine tune my diet. You will see changes here to what I eat from time to time, as I make needed adjustments and can’t change the hundreds of posts I’ve already written.

Health is a journey and you learn on the path you have chosen as you go. After all, who’s the top authority on nutrition, anyway? Haven’t seen them. Therefore, you might want to take matters into your own hands, quit listening to the prevailing media hearsay, do your own research and become your own authority on weight loss, better health and longer life.

‘TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye [1]’.

A few eating rules I abide by that might work for you, too…

  • I eat about a cup of beans each day. Beans and lentils have 15-18% protein, yet 5-10% is actually adequate in fruits and vegetables)
  • I don’t eat bread or any refined grains anymore like tortillas, chips, cookies, pies and cakes, etc.
  • I don’t eat out
  • I prepare and cook all my own food. It’s the only way you can know for sure what’s in it (it’s easy. Recipes, here)
  • I don’t eat anything with sugar in it (white sugar, honey, maple syrup, molasses, etc.)
  • I do use some condiments like brown mustard, hot sauce and salsa
  • I don’t use any type of oil whatsoever to cook with or add to salads or any food I eat
  • I limit avocados, seeds and nuts
  • I use low amounts of fake meats or soy products like soy crumbles
  • I don’t drink rice, almond or soy milk because of added oils and too much fat content
  • I salt my food using Himalayan pink salt
  • I don’t use animal products like dairy, eggs and meat (this goes for fish and chicken, etc.)
  • I eat vegetable soups like my own Minestrone and pea soup
  • I eat green salads and make my own dressings without oil
  • I eat potatoes (fried in the morning, often at night, but without oil) and brown rice instead of white
  • I eat some fruit, but not too much (for example, I eat organic strawberries, blackberries and cantaloupe)
  • While they say nuts and avocados are good for you, note that some studies are funded by the industry itself (in other words, how ‘healthy’ they are to eat may be biased.)
  • Me and my wife drink our daily green smoothie
  • Make sure you take vitamin B12 if you decide to go ‘vegetarian or vegan’ and get out into the sun regularly for your body to manufacture vitamin D
  • Stay mentally and physically active
  • Drink filtered water
  • If you drink coffee, try to switch to Japanese loose leaf organic green tea, instead
  • Don’t forget we all need love, family, hobbies, a job we enjoy, a social life, spirituality and/or religion, quiet time or meditation and possibly a few best friends or companions like dogs and cats!
  • Food I eat you might want to try, here

Eating a plant-based whole food diet is fun to do and I eat all I want. I never eat small portions. I eat plant-based whole food. It automatically maintains my weight and health. You get all the nutrients you need.

Source- 1 URL
Website Title National Institute of Diabetes and Digestive and Kidney Diseases
Article Title Some Myths about Nutrition & Physical Activity
Date Published April 01, 2017
Date Accessed January 25, 2019

Note- before you change your diet consult your doctor.