What A Plant-Based Dietitian Eats: Six Foods To Eat Now

What do you get when you gather 2,000 plant-based people on a 7-day cruise?

A delightful blend of personal perspectives, new health insights, and a shared interest in health, both for ourselves, the planet and those animals we share our planet with.

At the end of Holistic Holiday at Sea, a week-long vegan cruise that my mom and I went on, I was armed with new information and immediately decided to make some changes to my own kitchen.

The goal? To become fully whole-foods, plant-based (WFPB, for short).

So what does WFPB mean, you ask? According to the Center for Nutrition Studies, the term “whole” in WFPB describes foods that are minimally processed.

What is a Whole Foods Plant-Based Diet?

A whole-foods, plant-based (WFPB) diet is a dietary approach that emphasizes the consumption of minimally processed plant-derived foods while avoiding or significantly reducing animal products and highly refined foods. The primary focus is on eating whole, nutrient-dense foods in their natural state, which includes vegetables, fruits, whole grains, legumes (beans, lentils, peas), nuts, and seeds. Below are a few examples of foods in each category:

• Whole Grains: barley, wild rice, and quinoa

• Legumes: bean, soybeans, and peas

• Greens: kale, spinach, and arugula

• Roots: potatoes, onions, and radishes

• Other Veg: celery, cauliflower, and tomatoes

• Fruit: apples, berries, and pineapple

• Omega 3 Rich Seeds: flaxseed, chia seed

• Spices: cumin, paprika, ginger, and garlic

What makes a Whole Foods Plant-Based Diet different from other diets?

Below are the key principles of a WFPB diet.

1. Plant-Based Emphasis:
   The diet is centered around plant-derived foods. Animal products such as meat, dairy, eggs, and seafood are either avoided or consumed in very limited amounts.

2. Whole Foods:
   The emphasis is on consuming foods that are as close to their natural state as possible, with minimal processing. This means choosing whole grains over refined grains, and whole fruits and vegetables over juices or canned products.

3. Minimally Processed:
   Highly processed foods, including those with added sugars, oils, and artificial additives, are generally avoided. The goal is to consume foods in a form that retains their original nutritional value.

4. Nutrient Density:
   Whole plant foods are rich in essential nutrients such as fiber, vitamins, minerals, and antioxidants. By consuming a variety of these foods, you can ensure they are getting a well-rounded nutrient intake.

5. Reduced Fat and Oil:
   While some healthy fats like those found in nuts and seeds are included, the diet typically limits or avoids the use of added oils and high-fat foods.
   

6. No Added Sugar:
   The diet generally avoids added sugars and sweeteners, as they can contribute to chronic health issues like obesity and diabetes.
   

7. Focus on Health Benefits:
   A whole-foods, plant-based diet is often adopted for its potential health benefits, which can include lower risk of chronic diseases like heart disease, type 2 diabetes, certain cancers, and obesity.
   

8. Environmental and Ethical Considerations:
   Many people, including myself, choose a WFPB diet for ethical reasons (concerns about animal welfare) and environmental reasons (reducing the environmental impact of food production, such as greenhouse gas emissions).

It's important to note that a whole-foods, plant-based diet can be adapted to meet individual preferences and needs. While some individuals adhere strictly to the principles, others may include occasional small amounts of animal products or slightly processed plant-based foods. If you're considering making a major dietary change, consulting with a healthcare professional or registered dietitian can help ensure that you're meeting your nutritional needs.

Why choose a Whole-Foods Plant-Based Diet?

Personally, even though I had been vegetarian for years, I knew that I could do more. Our current animal protein-focused way of eating is not only negatively impacting our health but is also devastating our environment, polluting our oceans and inflicting cruelty upon billions of animals globally.

From friends to clients, I get the question “what do you eat?” a lot. As a plant-based Registered Dietitian Nutritionist, they often assume that I must follow a super healthy and “clean” diet.

And while my meals are veggie-focused, my diet is far from “clean” 100% of the time.

Because I don’t love spending time getting creative in the kitchen, I like to look for ways to make simple meals that require minimal ingredients.

I’m not one to follow a recipe or spend hours planning and prepping. That’s part of the reason why you won’t find many recipes on my website! 

So I thought it would be helpful to give you some insight (and a peek inside my fridge) as I navigate this journey to a WFPB vegan diet. And yes, you may spot some Oreos (technically vegan!) tucked away inside my pantry if you come over for dinner :)

What to keep in your plant-based kitchen:

Below is a list of my six favorite foods to have on hand. If you’re

1. Plant-based milk for protein

Since oat milk, my must-have for morning coffee is low in protein, I make my smoothies with creamy flax milk, a quality source of plant-based protein. I’ll rotate in soy-based and milk made from peas (my husbands’ favorite). These different dairy-free milks help me meet my protein, B12, Calcium and Vitamin D needs. It’s not uncommon for our fridge to house four different dairy-free varieties at one time. The more the merrier, right?

2. Baby veggies and dairy-free dip

To save time spent cutting and chopping, I opt for smaller versions of veggies that I love. This includes baby bell peppers, cherry tomatoes (on the vine if I can find them), Persian cucumbers and jicama sticks. Having them handy means they make for an excellent snack alongside a dip, like hummus. 

While different dips may come and go, baba ganouj is a staple. Despite my mom teaching me how to make it from scratch, I buy it freshly made at the store. Sorry, Mom!

Not only is it delicious on its own, but it also makes for an excellent base for “DIY dips,” as I like to call them. Here are my three favorite flavors:

1. Add a tsp of red Thai chili paste

2. Blend in fresh basil to spice and pine nuts

3. Mix in diced cucumbers and mint

This gives me enough variety across the week without having to buy a bunch different dairy-free dips. 

3. Frozen foods for easy plant-based meals

“I hate food waste” is a common concern. And I get it! To help minimize the amount of fresh food you toss each week, consider frozen foods. And while fresh produce may look more appealing than its frozen counterparts found, consider taking another stroll down the freezer aisle. 

As a result of the snap freezing process that locks in nutrients and flavor, frozen produce can be more nutrient-dense than fresh. Here are a few ways to add them to your day:

1. Add frozen mixed veggies to stir-fries

2. Blend cauliflower rice into protein smoothies

3. Microwave berries before topping them soy yogurt, cinnamon, and walnuts

4. Nutritional yeast for an easy flavor boost

Does your recipe call for cheese? Consider sprinkling in some nutritional yeast! On name alone, it sounds like a strange and understandably unappetizing ingredient.

And while it doesn’t quite manage to mimic the taste of fresh parmesan, it does offer a cheesy-like flavor for dishes like vegan mac ‘n cheese, popcorn, homemade pizza, and burritos. Aside from being dairy-free and gluten-free, it’s rich in vitamin B-12, packed with fiber and low in sodium.

5. Chia seeds for protein and omega-3s

From pancakes to sauces to DIY dips, I’ll add these nutrient nuggets whenever I can.

When liquid and the seeds are mixed together, a plump, pudding-like texture is the end result.

Flavorless on their own, chia seeds are quality sources of inflammation-lowering omega-3 fatty acids, powerful plant-based protein, and gut-friendly dietary fiber.

Recipe hack: microwave a frozen berries with a few tsp of water and fresh ginger and add a few teaspoons of chia seeds for homemade jam.

6. Extra firm tofu for calcium and protein

Tofu can be polarizing, to say the least. I like to recommend purchasing the extra firm variety, which is higher in protein, calcium, and iron.

I made falafel spiced tofu for a recipe over the weekend and to my partner’s surprise, the tofu turned our crispy and delicious! Packed with protein and fiber, you can’t go wrong with this cost-effective and versatile food.

Bottom line:

At the end of the day, switching to a plant-based diet is a personal choice that has to align with your health goals and lifestyles. A registered dietitian with expertise in plant-based nutrition can provide personalized guidance based on your individual health needs, dietary preferences, and goals. When we work together, we make sure your meals are balanced, your nutrient needs are met, and address any concerns you may have.

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