Plant-Based Nutrition Guide: Whole Foods, Uses & Nutritional Wisdom

Understanding Plant-Based Food Groups

A well-balanced plant-based diet includes vegetables, fruits, whole grains, legumes, nuts, seeds, and herbs. Each group provides essential macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins, minerals, antioxidants) that support optimal health.

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VEGETABLES

Leafy Greens

Spinach, Kale, Collards, Swiss Chard, Arugula, Lettuce

• Nutrition: Rich in iron, calcium, vitamins A, C, K, folate, fiber
• Uses: Raw in salads, sautéed with garlic, blended in smoothies, steamed as side dishes, added to soups and stews
• Tips: Pair with vitamin C (lemon, tomatoes) to enhance iron absorption

Cruciferous Vegetables

Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Bok Choy

• Nutrition: High in vitamin C, fiber, sulforaphane (cancer-protective compound)
• Uses: Roasted, steamed, stir-fried, raw in slaws, riced as grain substitute, fermented (sauerkraut, kimchi)
• Tips: Lightly cook to preserve nutrients while reducing bitterness

Root Vegetables

Sweet Potatoes, Carrots, Beets, Turnips, Parsnips, Radishes

• Nutrition: Complex carbohydrates, fiber, vitamins A and C, potassium
• Uses: Roasted, mashed, spiralized, grated raw in salads, juiced, baked into chips
• Tips: Sweet potatoes are excellent sources of beta-carotene; eat skin for extra fiber

Alliums

Onions, Garlic, Leeks, Shallots, Scallions

• Nutrition: Antioxidants, prebiotic fiber, sulfur compounds, vitamin C
• Uses: Aromatic base for cooking, raw in salads and salsas, roasted whole, caramelized
• Tips: Let chopped garlic sit 10 minutes before cooking to maximize allicin benefits

Squash & Gourds

Zucchini, Butternut Squash, Pumpkin, Acorn Squash, Spaghetti Squash

• Nutrition: Vitamins A and C, potassium, fiber, carotenoids
• Uses: Spiralized as pasta, roasted, pureed into soups, stuffed and baked, seeds roasted for snacks
• Tips: Winter squashes store well and become sweeter over time

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FRUITS

Berries

Blueberries, Strawberries, Raspberries, Blackberries, Cranberries

• Nutrition: Highest antioxidant content, vitamin C, fiber, polyphenols
• Uses: Fresh, frozen in smoothies, compotes, baked goods, dried as snacks
• Tips: Frozen berries retain nutrients and are cost-effective year-round

Citrus

Oranges, Lemons, Limes, Grapefruit, Tangerines

• Nutrition: Vitamin C, folate, potassium, bioflavonoids
• Uses: Fresh juice, zest in cooking, segments in salads, preserved lemons
• Tips: Eat whole fruit rather than juice to retain fiber and slow sugar absorption

Stone Fruits

Peaches, Plums, Cherries, Apricots, Nectarines

• Nutrition: Vitamins A and C, potassium, fiber
• Uses: Fresh, grilled, baked, dried, in chutneys and preserves
• Tips: Choose organic when possible as these absorb more pesticides

Tropical Fruits

Bananas, Mangoes, Pineapple, Papaya, Coconut

• Nutrition: Vitamins C and A, potassium, digestive enzymes, healthy fats (coconut)
• Uses: Fresh, smoothies, curries, grilled, coconut milk in cooking
• Tips: Bananas are excellent potassium source; papaya contains papain enzyme for digestion

Apples, Pears & Pomegranates

• Nutrition: Fiber (especially pectin), vitamin C, antioxidants
• Uses: Fresh, baked, sauces, dried, juiced, added to salads
• Tips: Eat skins for maximum fiber and nutrient density

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WHOLE GRAINS

Nutrient-Dense Grains

Quinoa, Brown Rice, Wild Rice, Oats, Barley, Farro, Millet, Buckwheat

• Nutrition: Complex carbohydrates, B vitamins, iron, magnesium, fiber, some protein
• Uses: Cooked as porridge, pilafs, grain bowls, ground into flour, soaked for breakfast
• Tips: Quinoa and buckwheat are complete proteins; soaking grains improves digestibility

Ancient Grains

Amaranth, Teff, Sorghum, Spelt

• Nutrition: Higher protein than modern wheat, minerals, gluten-free options
• Uses: Cooked whole, ground into flour for baking, popped (amaranth)
• Tips: Teff is highest plant source of calcium

Whole Grain Products

Whole Wheat Bread, Pasta, Tortillas (look for 100% whole grain)

• Uses: Sandwiches, pasta dishes, wraps
• Tips: Check ingredients—”whole grain” should be first listed

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LEGUMES (Protein Powerhouses)

Beans

Black Beans, Kidney Beans, Pinto Beans, Navy Beans, Cannellini

• Nutrition: Protein (15g per cup), fiber, iron, folate, complex carbs
• Uses: Soups, stews, burgers, dips, salads, tacos, burritos
• Tips: Soak dried beans to reduce cooking time and improve digestibility; add kombu seaweed while cooking

Lentils

Green, Brown, Red, Black (Beluga)

• Nutrition: High protein and iron, fiber, folate, cooks quickly
• Uses: Dal, soups, salads, veggie burgers, Bolognese sauce, sprouted
• Tips: Red lentils cook fastest (15 min) and break down for creamy dishes

Chickpeas (Garbanzo Beans)

• Nutrition: Protein, fiber, manganese, folate
• Uses: Hummus, roasted snacks, curries, falafel, aquafaba (liquid as egg replacer)
• Tips: Save chickpea liquid for vegan meringues and baking

Soy Products

Tofu, Tempeh, Edamame, Miso, Soy Milk

• Nutrition: Complete protein, calcium (fortified), isoflavones, probiotics (tempeh, miso)
• Uses: Tofu scrambles, stir-fries, grilled tempeh, miso soup, edamame snacks
• Tips: Press tofu to remove excess water; tempeh is fermented and easier to digest

Split Peas

• Nutrition: Protein, fiber, B vitamins
• Uses: Split pea soup, dal, pureed into dips
• Tips: No soaking required; cooks to creamy consistency

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NUTS & SEEDS (Healthy Fats & Protein)

Nuts

Almonds, Walnuts, Cashews, Pecans, Brazil Nuts, Pistachios, Hazelnuts

• Nutrition: Healthy fats (omega-3s in walnuts), protein, vitamin E, magnesium, selenium (Brazil nuts)
• Uses: Raw snacks, nut butters, nut milks, chopped in salads, ground into flour
• Tips: Store in refrigerator to prevent rancidity; just 2 Brazil nuts daily provides selenium needs

Seeds

Chia, Flax, Hemp, Pumpkin, Sunflower, Sesame (Tahini)

• Nutrition: Omega-3 fatty acids, protein, fiber, minerals, lignans
• Uses: Ground flax in smoothies, chia pudding, hemp hearts on bowls, tahini sauce, seed crackers
• Tips: Grind flax and chia for better absorption; flax eggs (1 tbsp ground + 3 tbsp water) replace eggs in baking

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HEALTHY FATS

Avocados

• Nutrition: Monounsaturated fats, fiber, potassium, vitamins E and K
• Uses: Toast topping, guacamole, smoothies, salad dressing, chocolate mousse
• Tips: Ripe when yields to gentle pressure; add pit to guacamole to prevent browning

Olives & Olive Oil

• Nutrition: Monounsaturated fats, antioxidants, anti-inflammatory compounds
• Uses: Extra virgin for dressings and finishing, light olive oil for cooking, whole olives as snacks
• Tips: Choose extra virgin, cold-pressed for maximum benefits

Coconut Products

Coconut Oil, Milk, Flakes

• Nutrition: Medium-chain triglycerides, lauric acid
• Uses: Cooking, baking, curries, smoothies, granola
• Tips: Use in moderation; high in saturated fat but plant-based

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HERBS & SPICES (Medicinal Foods)

Culinary Herbs

Basil, Cilantro, Parsley, Rosemary, Thyme, Oregano, Mint, Dill

• Nutrition: Antioxidants, vitamins, anti-inflammatory compounds
• Uses: Fresh in salads, garnishes; dried in cooking; pesto; herb-infused oils
• Tips: Add delicate herbs (basil, cilantro) at end of cooking; hardy herbs (rosemary, thyme) at beginning

Warming Spices

Ginger, Turmeric, Cinnamon, Cayenne, Black Pepper

• Nutrition: Anti-inflammatory, circulatory support, blood sugar regulation
• Uses: Teas, curries, baked goods, smoothies, golden milk
• Tips: Black pepper increases turmeric absorption by 2000%

Aromatic Spices

Cumin, Coriander, Cardamom, Fennel, Cloves

• Nutrition: Digestive support, antioxidants, antimicrobial properties
• Uses: Spice blends (curry, garam masala), teas, baking
• Tips: Toast whole spices before grinding to enhance flavor and bioavailability

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NUTRITIONAL CONSIDERATIONS

Complete Protein Combinations

Combine complementary proteins throughout the day:

• Grains + Legumes: Rice and beans, hummus and pita, lentil soup with bread
• Nuts/Seeds + Legumes: Trail mix with peanuts and sunflower seeds
• Complete proteins: Quinoa, buckwheat, hemp seeds, soy products

Essential Nutrients to Monitor

• Vitamin B12: Supplement required (not naturally in plants)
• Vitamin D: Sunlight, fortified foods, or supplement
• Iron: Abundant in legumes, greens, whole grains—pair with vitamin C
• Calcium: Fortified plant milks, leafy greens, tahini, tofu, almonds
• Omega-3: Flax, chia, walnuts, algae oil supplement
• Zinc: Legumes, nuts, seeds, whole grains
• Iodine: Iodized salt, seaweed (in moderation)

Maximizing Nutrient Absorption

• Soak and sprout: Reduces phytic acid in grains/legumes, increases bioavailability
• Ferment: Sauerkraut, tempeh, miso improve digestion and add probiotics
• Cook with fat: Enhances absorption of fat-soluble vitamins (A, D, E, K)
• Vitamin C pairing: Increases iron absorption from plant foods
• Eat the rainbow: Different colors provide different phytonutrients

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SIMPLE MEAL BUILDING

Base Formula: Whole grain + Legume + Vegetables + Healthy fat + Herbs/Spices

Examples:

• Brown rice + black beans + roasted peppers and onions + avocado + cilantro and lime
• Quinoa + lentils + steamed broccoli and carrots + tahini sauce + garlic and cumin
• Oats + almond butter + banana and berries + chia seeds + cinnamon

Balanced Plate:

• 1/2 vegetables (variety of colors)
• 1/4 whole grains
• 1/4 protein (legumes, tofu, tempeh)
• Small amount healthy fats
• Herbs and spices for flavor and medicine

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This foundation of whole plant foods provides everything the body needs to thrive. Start with familiar foods and gradually explore new varieties, honoring both nutritional science and the pleasure of eating well.