The Plant-Powered Diet 2012

Summary:

• The Plant-Powered Diet by Sharon Palmer is a comprehensive guide to eating for optimal health and wellness. The book provides an overview of the benefits of plant-based diets, as well as practical advice on how to make the transition from a traditional diet to one that emphasizes whole foods, fruits, vegetables, legumes, nuts and seeds. It also includes meal plans and recipes designed to help readers get started with their new lifestyle.

  The book begins by discussing the importance of nutrition in overall health and wellbeing. It explains why it’s important to eat more plants—including fruits, vegetables, legumes, nuts and seeds—and less animal products such as meat or dairy. It then goes into detail about how these plant-based foods can provide essential nutrients like vitamins A through E; minerals like calcium; fiber; antioxidants; phytochemicals; omega-3 fatty acids; protein; carbohydrates; healthy fats (monounsaturated); and other beneficial compounds.

  Palmer then outlines her “Plant Power Pyramid” which serves as a visual representation of what types of food should be eaten most often (fruits & veggies) versus those that should be consumed sparingly (processed foods). She also discusses various dietary patterns such as veganism or vegetarianism that emphasize plant-based eating habits. Additionally she covers topics related to sustainability including organic farming practices.

  In addition to providing information about nutrition science and sustainable agriculture practices, Palmer offers practical tips on transitioning from a traditional diet towards one based around plants. This includes advice on stocking up your pantry with nutritious ingredients so you always have something healthy available when hunger strikes. She also provides meal plans for breakfast lunch dinner plus snacks along with over 100 delicious recipes featuring nutrient dense ingredients.

  Overall The Plant Powered Diet is an excellent resource for anyone looking to improve their health through better nutrition while still enjoying tasty meals made from wholesome ingredients!

Main ideas:

• #1.     Eat a variety of plant-based foods: Eating a variety of plant-based foods is essential for optimal health, as it provides a wide range of vitamins, minerals, and other nutrients. Plant-based diets are also associated with a lower risk of chronic diseases, such as heart disease and diabetes.
  
  

  Eating a variety of plant-based foods is essential for optimal health, as it provides a wide range of vitamins, minerals, and other nutrients. Plant-based diets are also associated with a lower risk of chronic diseases such as heart disease and diabetes. Eating a variety of plant-based foods can help ensure that you get all the necessary nutrients your body needs to stay healthy. This includes fruits, vegetables, whole grains, legumes, nuts and seeds.

  Fruits and vegetables provide important vitamins like A and C which are essential for good vision and immune system function. Whole grains contain fiber which helps keep your digestive system running smoothly while providing energy throughout the day. Legumes are an excellent source of protein which helps build muscle mass while keeping you feeling full longer after meals. Nuts and seeds provide healthy fats that can help reduce cholesterol levels in the blood.

  Including these types of plant-based foods in your diet will not only improve overall health but may also reduce the risk for certain chronic diseases such as heart disease or diabetes. Eating more plants can also be beneficial for weight management since they tend to be low in calories yet high in nutrition.

• #2.     Choose whole plant foods: Whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are the foundation of a healthy plant-based diet. These foods are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Choose whole plant foods: Whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds are the foundation of a healthy plant-based diet. Eating these nutrient-dense foods can help you meet your daily nutritional needs while also providing essential vitamins and minerals that are important for good health. Fruits and vegetables provide antioxidants to protect against disease; whole grains offer fiber to keep digestion regular; legumes contain protein for muscle growth; nuts and seeds provide healthy fats for energy production; and all of these food groups supply essential vitamins and minerals like calcium, iron, zinc, magnesium, potassium—all necessary for optimal functioning.

  Whole plant foods should be the focus of any meal plan because they are naturally low in calories yet high in nutrients. They also tend to be more filling than processed or refined options so you’ll feel fuller longer after eating them. Plus they come with no added sugar or unhealthy fats which makes them an ideal choice when trying to maintain a balanced diet.

  Including plenty of fresh produce is key when it comes to creating delicious meals that will nourish your body from the inside out. Try adding different types of fruits and veggies into salads or stir fries throughout the week or opt for hearty grain bowls topped with beans or lentils at lunchtime. You can even get creative by making smoothies packed with greens like spinach or kale!

• #3.     Limit processed foods: Processed foods, such as refined grains, added sugars, and unhealthy fats, should be limited in a plant-based diet. These foods are often low in essential nutrients and can contribute to weight gain and other health problems.
  
  

  Processed foods should be limited in a plant-based diet for several reasons. First, these foods are often low in essential nutrients such as vitamins, minerals, and fiber. Second, they can contain unhealthy fats and added sugars that can contribute to weight gain and other health problems. Third, many processed foods are made with refined grains which have been stripped of their natural nutrition.

  To limit processed foods on a plant-based diet, focus on eating whole grains like brown rice or quinoa instead of white breads or pastas; choose fresh fruits over canned fruit packed in syrup; opt for nuts and seeds rather than chips or crackers; select unsweetened nut milks instead of flavored varieties; use olive oil instead of margarine; and look for minimally processed snacks like hummus or guacamole.

  By limiting your intake of processed foods you will not only improve your overall health but also enjoy the delicious flavors found in unprocessed plant-based ingredients.

• #4.     Eat plenty of fruits and vegetables: Eating plenty of fruits and vegetables is essential for a healthy plant-based diet. Fruits and vegetables are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Eating plenty of fruits and vegetables is essential for a healthy plant-based diet. Fruits and vegetables are packed with essential vitamins, minerals, and other nutrients that are essential for good health. Eating a variety of different colored fruits and veggies can help ensure you get all the necessary nutrients your body needs to stay healthy. Additionally, they provide fiber which helps keep your digestive system running smoothly.

  Fruits and vegetables also contain antioxidants which help protect against cell damage from free radicals in the environment. They also have anti-inflammatory properties that can reduce inflammation throughout the body, helping to prevent chronic diseases like heart disease or diabetes.

  Including plenty of fresh produce in your diet is an easy way to make sure you’re getting enough nutrition without having to take supplements or eat processed foods. Aim for at least five servings per day – more if possible – so you can reap all the benefits these nutrient-rich foods have to offer!

• #5.     Include whole grains: Whole grains, such as oats, quinoa, and brown rice, are an important part of a healthy plant-based diet. Whole grains are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Whole grains, such as oats, quinoa, and brown rice, are an important part of a healthy plant-based diet. Whole grains provide essential vitamins and minerals that are necessary for good health. They also contain fiber which helps to keep you feeling full longer and can help reduce cholesterol levels. Additionally, whole grains have been linked to reducing the risk of certain chronic diseases like heart disease and diabetes.

  Whole grain foods should be included in your daily meals for optimal nutrition. Try adding oatmeal or quinoa to breakfast smoothies or salads; use brown rice instead of white rice when making stir-fries; add barley or bulgur wheat to soups; make sandwiches with whole grain breads; snack on popcorn or other whole grain snacks throughout the day.

  Including whole grains in your diet is an easy way to get more nutrients into your body while still enjoying delicious food!

• #6.     Include legumes: Legumes, such as beans, lentils, and peas, are an important part of a healthy plant-based diet. Legumes are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Legumes, such as beans, lentils, and peas, are an important part of a healthy plant-based diet. Legumes provide essential vitamins and minerals that can help to support overall health. They are also high in fiber which helps to keep you feeling full for longer periods of time and aids in digestion. Additionally, legumes contain protein which is necessary for muscle growth and repair.

  Legumes are incredibly versatile ingredients that can be used in many different dishes. Beans can be added to soups or salads; lentils make a great addition to curries or stews; while split peas work well in casseroles or veggie burgers. You can even use them as the base for dips like hummus!

  Including legumes into your diet is an easy way to get more nutrition without having to sacrifice flavor or variety. So why not give them a try today?

• #7.     Include nuts and seeds: Nuts and seeds, such as almonds, walnuts, and flaxseeds, are an important part of a healthy plant-based diet. Nuts and seeds are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Nuts and seeds, such as almonds, walnuts, and flaxseeds, are an important part of a healthy plant-based diet. Not only do they provide essential vitamins and minerals that our bodies need to stay healthy, but they also contain beneficial fats that can help reduce cholesterol levels. Additionally, nuts and seeds are high in fiber which helps keep us feeling full longer.

  Including nuts and seeds in your daily meals is easy! Try adding them to salads or oatmeal for breakfast; sprinkle them on top of yogurt or smoothies for snacks; use nut butter instead of regular butter on toast; add chopped nuts to stir-fries or casseroles for dinner. You can even make your own trail mix with different types of nuts and dried fruit.

  Not only are nuts and seeds delicious additions to any meal plan but they’re also incredibly versatile. Whether you’re looking for a crunchy topping or a creamy spread – there’s something out there for everyone! So don’t be afraid to get creative when it comes to incorporating these nutrient-packed powerhouses into your diet.

• #8.     Eat healthy fats: Healthy fats, such as olive oil, avocados, and nuts, are an important part of a healthy plant-based diet. Healthy fats are essential for good health and can help to reduce the risk of chronic diseases.
  
  

  Eating healthy fats is an important part of a plant-based diet. Healthy fats provide essential nutrients and can help to reduce the risk of chronic diseases. Olive oil, avocados, nuts, and seeds are all excellent sources of healthy fats that should be included in your diet. These foods contain monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which have been linked to improved heart health, lower cholesterol levels, reduced inflammation, and better blood sugar control.

  In addition to providing essential nutrients for good health, healthy fats also add flavor and texture to meals. For example, adding olive oil or avocado slices to salads adds a delicious richness that enhances the overall flavor profile. Nuts such as almonds or walnuts can be added as a crunchy topping on salads or used in baking recipes for extra nutrition.

  When choosing healthy fats for your plant-based diet it’s important to select high quality products from reputable brands whenever possible. Look for organic options if available since these will not contain any artificial additives or preservatives that could potentially harm your health.

• #9.     Avoid unhealthy fats: Unhealthy fats, such as trans fats and saturated fats, should be avoided in a plant-based diet. These fats can increase the risk of chronic diseases, such as heart disease and diabetes.
  
  

  Unhealthy fats, such as trans fats and saturated fats, should be avoided in a plant-based diet. These types of fat are found in processed foods like fried snacks, margarine, and shortening. Eating too much of these unhealthy fats can increase the risk of chronic diseases such as heart disease and diabetes.

  Instead of relying on unhealthy sources of fat, focus on getting healthy monounsaturated and polyunsaturated fatty acids from plant-based sources. Foods like nuts, seeds, avocados, olives and their oils provide beneficial omega-3 fatty acids that help reduce inflammation throughout the body. Plant sterols also offer health benefits by helping to lower cholesterol levels.

  Including healthy fats in your diet is important for overall health; however it’s important to remember that all types of fat contain calories so they should still be consumed in moderation. Aim for about 20% or less of your daily caloric intake coming from fat.

• #10.     Eat plant-based proteins: Plant-based proteins, such as beans, lentils, nuts, and seeds, are an important part of a healthy plant-based diet. Plant-based proteins are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Eating plant-based proteins is an important part of a healthy diet. Plant-based proteins are packed with essential vitamins, minerals, and other nutrients that are necessary for good health. They provide the body with energy and help to build muscle mass. Additionally, they can help reduce cholesterol levels and improve heart health.

  Beans, lentils, nuts, and seeds are all excellent sources of plant-based protein. Beans contain high amounts of fiber which helps to keep you feeling full longer while also helping to regulate blood sugar levels. Lentils are rich in iron which helps your body produce red blood cells as well as providing a great source of protein. Nuts such as almonds or walnuts provide healthy fats along with protein while seeds like chia or flaxseed offer omega 3 fatty acids.

  Including these foods into your diet can be easy! Try adding beans to salads or soups for extra flavor and texture; use lentils in place of ground beef in tacos; snack on nuts throughout the day; sprinkle some seeds onto oatmeal or yogurt for added crunchiness! Eating more plant-based proteins will not only benefit your overall health but it will also help reduce environmental impacts associated with animal agriculture.

• #11.     Eat fermented foods: Fermented foods, such as yogurt, kefir, and sauerkraut, are an important part of a healthy plant-based diet. Fermented foods are packed with beneficial bacteria that can help to improve digestion and boost immunity.
  
  

  Fermented foods are an important part of a healthy plant-based diet. Not only do they provide beneficial bacteria that can help to improve digestion and boost immunity, but they also offer a unique flavor profile that can add depth and complexity to dishes. Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso paste, tempeh and pickles are all excellent sources of probiotics – the “good” bacteria that helps keep our gut flora in balance. Eating fermented foods regularly can help promote better digestive health by aiding in the breakdown of food particles and helping to absorb nutrients more efficiently.

  In addition to providing probiotic benefits for your gut health, fermented foods may also have other positive effects on overall health. Studies suggest that regular consumption of these types of foods may reduce inflammation throughout the body which is linked with many chronic diseases including heart disease and diabetes. They may also be beneficial for mental health due to their ability to increase levels of serotonin – a neurotransmitter associated with mood regulation.

  Eating fermented foods doesnt have to be complicated or time consuming either! You can easily incorporate them into your meals by adding yogurt or kefir into smoothies or oatmeal bowls; using miso paste as a base for soups; topping salads with pickled vegetables; making sandwiches with tempeh bacon; or simply snacking on some sauerkraut straight from the jar!

• #12.     Eat plant-based dairy: Plant-based dairy, such as almond milk, coconut milk, and soy milk, are an important part of a healthy plant-based diet. Plant-based dairy is packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Eating plant-based dairy is a great way to get the essential vitamins, minerals, and other nutrients that are necessary for good health. Plant-based dairy products such as almond milk, coconut milk, and soy milk are all excellent sources of nutrition. They provide calcium, protein, healthy fats, fiber and many other important vitamins and minerals. Additionally they contain no cholesterol or saturated fat like animal based dairy products do.

  Plant-based milks can be used in place of cow’s milk in almost any recipe. They can also be enjoyed on their own as a refreshing beverage or added to smoothies for an extra boost of nutrition. Plant-based milks come in a variety of flavors so you can find one that suits your taste buds perfectly!

  Incorporating plant-based dairy into your diet is an easy way to increase your intake of essential nutrients while still enjoying delicious food!

• #13.     Eat plant-based meat substitutes: Plant-based meat substitutes, such as tofu, tempeh, and seitan, are an important part of a healthy plant-based diet. Plant-based meat substitutes are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Eat plant-based meat substitutes: Plant-based meat substitutes, such as tofu, tempeh, and seitan, are an important part of a healthy plant-based diet. These foods provide the same texture and flavor as traditional meats without the saturated fat or cholesterol. Plus, they’re packed with essential vitamins, minerals, and other nutrients that are essential for good health. For example, tofu is high in protein and calcium; tempeh is rich in fiber; and seitan contains iron. Eating these plant-based proteins can help you meet your daily nutrient needs while also reducing your risk of chronic diseases like heart disease.

  In addition to being nutritious sources of protein, plant-based meat substitutes are versatile ingredients that can be used in many different recipes. Tofu can be crumbled into tacos or stir fries; tempeh makes a great burger patty; and seitan can be sliced thin for sandwiches or cut into cubes for kabobs. With so many options available it’s easy to find delicious ways to incorporate these foods into your meals.

• #14.     Eat plant-based snacks: Plant-based snacks, such as nuts, seeds, and dried fruit, are an important part of a healthy plant-based diet. Plant-based snacks are packed with essential vitamins, minerals, and other nutrients that are essential for good health.
  
  

  Eat plant-based snacks: Plant-based snacks, such as nuts, seeds, and dried fruit, are an important part of a healthy plant-based diet. Not only do they provide essential vitamins and minerals that your body needs to stay healthy, but they also contain fiber which helps keep you feeling full for longer periods of time. Eating these types of snacks can help reduce cravings for unhealthy foods like processed junk food or sugary treats.

  Plant-based snacks are packed with essential vitamins, minerals, and other nutrients that are essential for good health. They’re also low in calories so you don’t have to worry about overindulging when snacking on them. Plus, many plant-based snacks come in convenient packages making it easy to take them with you wherever you go.

  When choosing plant-based snacks look for ones that are minimally processed and free from added sugars or artificial ingredients. Nuts like almonds or walnuts make great snack options as do seeds like pumpkin or sunflower seeds. Dried fruits such as apricots or dates can be enjoyed too!

• #15.     Drink plenty of water: Drinking plenty of water is essential for a healthy plant-based diet. Water helps to keep the body hydrated and can help to flush out toxins.
  
  

  Drinking plenty of water is essential for a healthy plant-based diet. Water helps to keep the body hydrated and can help to flush out toxins that may be present in processed foods or other unhealthy dietary choices. It also helps to regulate body temperature, aids digestion, and keeps skin looking healthy. Additionally, drinking enough water can help reduce hunger pangs and cravings for unhealthy snacks.

  When following a plant-based diet, it’s important to drink at least eight 8-ounce glasses of water per day. This will ensure that your body has enough fluids to function properly and stay hydrated throughout the day. If you are exercising regularly or living in a hot climate, you may need even more than this amount of water each day.

  In addition to plain water, there are many other ways to get adequate fluids on a plant-based diet such as herbal teas, vegetable juices, smoothies made with fruits and vegetables blended with coconut milk or almond milk, soups made from fresh vegetables cooked in broth or stock cubes.

• #16.     Limit added sugars: Added sugars, such as those found in processed foods and beverages, should be limited in a plant-based diet. These sugars can contribute to weight gain and other health problems.
  
  

  Limiting added sugars in a plant-based diet is an important step to take for optimal health. Added sugars are found in processed foods and beverages, such as sodas, candy, baked goods, and other sweet treats. These types of foods can contribute to weight gain and other health problems due to their high sugar content. Eating too much added sugar can also lead to increased risk of type 2 diabetes, heart disease, stroke, and certain cancers.

  To limit added sugars in your plant-based diet it’s best to avoid processed foods that contain them. Instead focus on eating whole plant foods like fruits, vegetables, legumes (beans), nuts/seeds and whole grains which provide essential vitamins minerals fiber antioxidants phytochemicals without the extra calories from added sugars.

  It’s also important to read food labels carefully when shopping so you know what ingredients are included in the products you buy. Look out for words like “high fructose corn syrup” or “dextrose” which indicate that there is added sugar present.

• #17.     Limit alcohol: Alcohol should be limited in a plant-based diet. Alcohol can increase the risk of chronic diseases, such as heart disease and diabetes.
  
  

  Limiting alcohol is an important part of a plant-based diet. Alcohol can increase the risk of chronic diseases, such as heart disease and diabetes. It also increases the risk for certain types of cancer, including breast cancer in women. Additionally, drinking too much alcohol can lead to liver damage and other health problems.

  Alcohol should be limited to no more than one drink per day for women and two drinks per day for men. A single drink is defined as 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of 80-proof distilled spirits like vodka or whiskey.

  In addition to limiting your intake, it’s important to choose alcoholic beverages that are low in sugar and calories when possible. For example, light beers have fewer calories than regular beers; dry wines contain less sugar than sweet wines; and clear liquors like vodka have fewer carbohydrates than darker liquors like whiskey.

  Finally, remember that nonalcoholic options are always available if you want something special without the added risks associated with drinking alcohol.

• #18.     Get enough sleep: Getting enough sleep is essential for a healthy plant-based diet. Sleep helps to restore the body and can help to reduce stress.
  
  

  Getting enough sleep is essential for a healthy plant-based diet. Sleep helps to restore the body and can help reduce stress, which is important for maintaining good health. When we don’t get enough sleep, our bodies become more susceptible to illness and disease. Additionally, lack of sleep can lead to poor concentration and difficulty focusing on tasks throughout the day.

  Sleep also plays an important role in regulating hormones that control appetite and metabolism. Studies have shown that people who dont get enough sleep tend to eat more calories than those who do get adequate rest. This can lead to weight gain over time if not addressed properly.

  Finally, getting enough quality sleep helps us feel energized during the day so we are able to make better food choices when it comes time for meals or snacks. Eating well-balanced meals with plenty of fruits, vegetables, whole grains, legumes and nuts will provide your body with all the nutrients it needs while helping you maintain a healthy weight.

• #19.     Exercise regularly: Exercise is an important part of a healthy plant-based diet. Regular exercise can help to improve overall health and can help to reduce the risk of chronic diseases.
  
  

  Exercise is an essential part of a healthy plant-based diet. Regular physical activity can help to improve overall health and reduce the risk of chronic diseases, such as heart disease, diabetes, and obesity. Exercise helps to strengthen muscles and bones, increase energy levels, boost moods, and promote better sleep. It also helps to maintain a healthy weight by burning calories.

  When it comes to exercise for those on a plant-based diet, there are many options available. Walking or jogging outdoors is one great way to get in some physical activity while enjoying nature at the same time. Other activities like swimming or biking can be just as beneficial for your health while providing an enjoyable experience too! Strength training with weights or resistance bands is another excellent option that will help you build muscle mass and strength.

  No matter what type of exercise you choose to do regularly on your plant-based diet journey, make sure that it’s something you enjoy doing so that it becomes part of your lifestyle rather than feeling like a chore. Aim for 30 minutes per day most days of the week – this could include walking around the block after dinner each night or taking up yoga classes twice per week.

• #20.     Manage stress: Managing stress is essential for a healthy plant-based diet. Stress can have a negative impact on health and can increase the risk of chronic diseases.
  
  

  Managing stress is an important part of maintaining a healthy plant-based diet. Stress can have a profound effect on our health, leading to increased risk for chronic diseases such as heart disease and diabetes. It can also lead to unhealthy eating habits, which can further contribute to poor health outcomes.

  To manage stress effectively, it’s important to identify the sources of your stress and develop strategies for dealing with them. This could include activities like yoga or meditation, talking with friends or family members about your concerns, taking time out for yourself each day, or engaging in physical activity that you enjoy. Additionally, getting enough sleep and making sure you are eating nutritious meals throughout the day will help keep your body functioning optimally.

  By managing stress levels through lifestyle changes and self-care practices, you can ensure that your plant-based diet is providing all the nutrients necessary for optimal health. Taking care of yourself mentally and physically will help ensure that you get the most out of this way of eating.