Sunday, September 4, 2011

Simple Vegan Food Plan

Many of you are already trying to eat a whole foods plant based low fat diet. For food addicts and compulsive overeaters, we understand the principles but are often at a loss for volume/quantity. Or the plans presented are too complicated and require a lot of tracking and calorie counting.

I found this simple plant based food plan from dietician Jeff Novick who supports John McDougall's recommendations. It is one of the few I've seen that actually addresses volume. This is extremely important when recoving from food addiction. Personally, I add some fats: 1 tbsp ground flax or chia, 1 oz nuts seeds/or 2oz avocado daily.

I found the post in this link and have pasted most of it here:

http://www.drmcdougall.com/forums/viewtopic.php?f=22&t=15014

Jeff writes:




Remember, Keep It Simple!

In Health
Jeff

JeffN wrote:
If you follow the guidelines and principles recommended here, you will cover the basics without having to count servings.


Let me expound on this.

If you follow a starch based diet with the addition of fruit and green and yellow veggies at each meal, and consume enough to maintain your healthy weight then your day "may" look something "generically" like this...

(using averages for calories and serving sizes)

Breakfast: 
Intact Whole Grains (2 cups) 320 calories
Fresh Fruit (1 cup) 120 calories

Lunch
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories

Dinner
Starchy Vegetable (2 cups) 320 calories
Legumes (1/2 cup) 120 calories
Veggies (2 cups of salad, soup and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories


That's 12 servings of Starchy Veggies/Whole Grains and 960 calories
That's 2 servings of Legumes and 240 calories
That's 8 servings of veggies and 200 calories
That's 4 servings of fruit and 240 calories

that's 12 servings of fruits and veggies but only 1640 calories. 

Of course, you could adjust the fruits, veggies, starchy veggies, etc up or down somewhat to fit your own preference and caloric needs, but the end results would be fairly similar.

Not bad! And simple and easy. 

BTW, those are also some fairly large sized and filling meals. :)

In Health
Jeff

PS when neighbors, friends and families ask me how many servings of fresh fruits veggies, starchy veggies, intact whole grains and legumes they should eat or feed to their children, my answer is always the same ... 

...as much as you can. :)

_________

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