Shifting towards a more plant-based diet is one the best things you can do for your health. A plant-based diet consisting out of whole, minimally processed foods, is the only diet that has proven scientifically to prevent and heal many of the Western chronic diseases. Getting rid of those extra pounds and maintaining a healthy body weight is also easiest done on a plant-based diet. Whole plant foods have a low caloric density, filling your stomach with less calories, while providing your body with all the nutrients it needs. The only exception being vitamin B12, which is recommended to supplement.

A whole foods plant-based diet focusses on foods that do not contain any animal ingredients and are minimally processed. The main food groups in this diet are fruits, vegetables, whole grains, and legumes. A wide variety of different fruits and vegetables is recommended, with plenty of leafy vegetables, aromatic bulbs like onions and garlic, and cruciferous vegetables, which include broccoli, cauliflower, kale, mustard, etc. These vegetables are known to be very beneficial for your health. The whole grains group contains the starches in their whole form, like brown rice, quinoa, oats, whole wheat, etc. Legumes include all types of beans, lentils, and similar products.

Besides the 4 main food groups, nuts & seeds are also recommended as a healthy addition to your diet. Only when you want to lose weight, it can be necessary to minimize the nuts & seeds in your diet, as they are high in calories and are easy to over consume.

Spices are another healthy addition to your diet as spices are one of the most nutrient dense foods we can eat, while hardly adding any calories to your diet.