FOODS AND NUTRITION

For optimal health, science supports following a plant-based

diet like the Mediterranean-DASH (Dietary Approaches to Stop
Hypertension) diet, and MIND (Mediterranean-DASH Diet
Intervention for Neurodegenerative Delay) diet. Plant-based
diets have been shown to have various health benefits and are
linked with a lower risk of heart disease, cancer, and other
chronic illnesses.

While most foods in plant-based diets offer important health

benefits, certain ones stand out. These “superfoods” pack the
biggest nutritional punch. People should try to eat some of
these healthy foods every day or as often as possible. They
include the following:
Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard
greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of
fiber, vitamins, and phytochemicals, which may help prevent some types of cancer.
Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans,
and peas. Legumes are an excellent source of fiber, folate, and protein; studies show they can
help reduce the risk of heart disease.

What does a typical healthy meal from a plant-based diet look like? A great visual guide is the
Harvard Healthy Eating Plate. It shows the proportions of the healthy foods you should eat. At
most meals, try to fill half of your plate with vegetables and fruit, a quarter with whole grains,
and the final quarter with lean protein.
Should you take daily vitamins?

“Dietary supplement” is an umbrella term. It includes individual vitamins, such as A, B, C, D, E,

and K, and minerals like calcium, m
Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high
in antioxidants and disease-fighting nutrients.
Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which
help prevent heart disease. Those with the highest omega-3 content are salmon,
mackerel, trout, anchovies, and sardines.
Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium,
as well as several phytochemicals (chemicals made by plants) that fight inflammation and
protect cells from damage.
Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They
also contain monounsaturated fats, which may be a factor in reducing the risk of heart
disease.

Whole grains. A good source of soluble and insoluble fiber, whole grains also
contain several B vitamins and minerals. They have been shown to lower
cholesterol and protect against heart disease and diabetes.
Yogurt. A good source of calcium and protein, yogurt contains live cultures called
probiotics. These "good bacteria" can protect the body from other harmful
bacteria.