Blog 4 Eng.: Healthy Whole-Food Plant Based Diet Pyramid

How can the pyramid help you?

It would be helpful to examine this pyramid along with my previous blog entries "Changed my eating habit, my wholife changed!" and "By the power of plants, I have the power!". While integrating healthy eating habits into our lives, we may need different resources. I have created the list below by drawing from the web site Plant Proof, which I follow regularly to access all kinds of information about real plant-based nutrition. I hope it will be beneficial for you as much as it has been for me.

1. Layer of the Pyramid:

Processed food and oils: <1 a day

The food in this group consists of processed and packaged items that contain additives and preservatives. This is the food category that I avoid, trying to consume as little as possible. Palm oil, saturated fat, margarine, chips, instant sauces, etc.

2. Layer of the Pyramid:

- Natural, plant-based oils: 1-3 a day

Food in this category includes natural plant oils. In consideration of my required daily calorie intake, I consume these 1-3 times every day. Avocados, nuts, and less processed oils such as olive oil and avocado oil are the main sources of natural oil. If you consume these a little too much, you may put on weight, so it is important to limit serving size.

- Legumes and soy foods: 2-3 a day

Since the food in this group is rich in proteins, I need to add them to my meals at least 2-3 times a day. Legumes, soy foods (tofu & tempeh), nuts and seeds are all plant-based protein sources.

3. Layer of the Pyramid: Unprocessed / less processed whole wheat grains: 3> a day

By consuming grains during meals, I largely reduced and even eliminated sudden cravings for food, while storing up much energy. What is important in this category is to consume grains that are processed as little as possible. There is no such thing as unprocessed wheat, but I prefer it as raw and less processed as possible. For example, I opt for delicious grains such as whole wheat and sourdough bread, whole wheat grains, quinoa, oats, black rice, buckwheat or bulgur 3-4 times a day in my meals. 

4. Layer of the Pyramid: 3> a day

- Dark red fruits with small berries: Strawberry, blueberry, raspberry, blackberry, black mulberry, etc.

- Other fruits

- Greens & Cruciferous Vegatables: Spinach, kale, cabbage, purslane, broccoli, brussel sprouts, cauliflower, sweet potato, radish, etc.

- Other Vegetables

I try to include the vegetables and fruits you see here in my meals as much as possible. How?, you might ask.

In the morning, I add at least 3 kinds of fruit in my bowl of granola or smoothie. I make sure that two of these are red fruits.

Since I eat only raw food at lunch, I either add 4-5 kinds of vegetables, sprouted legumes and 1-2 kinds of fruit in my green juice, or I prepare my salad bowl according to this list. I will soon include salad bowl options among my recipes.

In the evening, I consume my vegetables lightly steamed or fully cooked so as to render them easy to digest. For example, I try to strike a balance among proteins, carbohydrates and natural plant oils, by combining a plate of tofu and zucchini with my legendary bulgur rice with tomato and pepper, or by accompanying sautéed spinach and mushrooms with peanuts, with some sweet potato puree.

I hope that this list helps you with whole-food plant-based eating, and that you enjoy its benefits soon enough.

Stay healthy and happy.

İpek :)

Ref: *Healthy Vegan Food Pyramid @plant_proof