What is Whole food plant based nutrition?
Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
Plant-based means food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey.
A whole-foods, plant-based diet lets you meet your nutritional needs by only eating natural, minimally-processed foods where none of the ingredients come from animals.
Here’s a quick overview of the major food categories you’ll enjoy on a plant-based diet, with examples:
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Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.
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Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.
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Tubers and grains: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain. -
Legumes: beans of any kind, plus lentils, pulses, and similar ingredients.
There are plenty of other foods you can also enjoy— including nuts, seeds, tofu, tempeh, whole-grain flour and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.
Why follow a Whole food Plant Based diet?
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Lose weight
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Improve your diabetes
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Improve your high blood pressure
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Improve your cholesterol levels
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Lower your daily pain levels
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If you have a heart condition
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Improve your digestion
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To have more energy
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Be healthy
There’s excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. Many people also report bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after making the switch.
There are several major benefits to moving to plant-based nutrition, all supported by excellent science. These benefits include:
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Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.
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Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes.
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A lighter environmental footprint: A plant-based diet places much less stress on the environment.
The Vital Reset
Tailored for Every Client.
Our signature 12-month coaching program is designed to improve lifestyle habits, nutrition, and adherence. We adapt The Vital Reset to meet the unique needs of your patients, including:
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Transitioning into Whole Food Plant Based Nutrition. Helping you Transition with continuous support during this lifestyle change.
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Cardiac Vital Reset – Nutrition and lifestyle support for heart health and post-intervention recovery.
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Menopause Vital Reset – Symptom relief and hormone balance support through nutrition, movement, and stress management.
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Diabetes Support – Blood sugar management and sustainable diet changes for type 2 diabetes and prediabetes.
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Bariatric & GLP-1 Coaching – High-protein, nutrient-focused nutrition for surgery recovery, medication adherence, and weight stability.
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And More – Including high cholesterol, digestive disorders, and weight management.