The Power Plate
Health and long life are natural for humans. Most of us have strayed a long way from this natural state by eating foods that harm us and by not eating foods that protect us.
By changing our eating habits we can regain that long and healthy life. The healthy diet is not one of deprivation and hunger. If you eat the right foods, you can eat as much as you want while still losing weight.
The Nutrition Science Foundation is dedicated to helping you learn what foods to eat and how to find sources of these foods. Research shows that the closer we follow these guidelines, the longer we live and the healthier we are. Here are the basic rules:
General healthy eating guidelines
Start with tasty, nutritious breakfasts of fruits, oatmeal, and other whole foods.
Build satisfying lunches and dinners around hearty soups, colorful salads, green and yellow vegetables, and easy-to-prepare main dishes in a variety of flavors and styles—vegetable stir-fries, chilies, curries, pastas, stews, and more.
Whole grains
Quinoa, millet, oats, corn, brown rice and, if not gluten sensitive, whole wheat, rye, and barley.
Vegetables
Green, yellow, and starchy vegetables including kale, chard, potatoes, carrots, onions, broccoli, turnips, and mushrooms.
Fruits
Oranges, apples, bananas, berries, peaches, mangos, melons, tomatoes, peppers, cucumbers, and squash.
Legumes
Beans, peas, lentils, and unprocessed or lightly processed soy beans such as tempeh, edamame, tofu, and soy milk.
Drink: Water
Avoid these
- Dairy: cheese, milk, yogurt, ice cream, and butter
- Meat: beef, pork, chicken, turkey, and fish
- Eggs
- Oils: olive, corn, safflower, canola, and peanut oils, plus margarine
- Processed foods: chips, fried snacks, donuts, most canned soups, and most restaurant foods
- Refined carbohydrates: white bread, white rice, baked goods, candy, sodas, bottled fruit juices, and sugars used as food
Use minimally during transition
Eat or drink processed plant-derived products only minimally as aids in transitioning to a whole-food, plant-based diet.
Examples include textured vegetable protein, veggie burgers, soy cheeses, and rice-, soy-, or coconut-based ice creams.
High-fat plants
If you have not had a heart attack, cancer, or stroke; are not overweight; and do not have high blood pressure or high blood sugar, you may eat a small amount of nuts, seeds, coconut, and avocado.
Put the guidelines into practice
Find something good to cook.
Browse tasty dishes that follow these healthy eating guidelines.