Eat Real Food: How to Eat a Whole Food, Plant-Based Diet

In this lesson you will learn:

• how to navigate the grocery store for whole, plant foods
• what items to stock in your kitchen and pantry for whole-food, plant-based eating
• tips for setting yourself up for success

In this lesson you will learn:

• the nutrition properties of vegetables

• vegetable varieties and how to work with them

• optimal cooking/preparation of vegetables

• vegetable meal ideas

In this lesson you will learn:

• the nutritional value of fruits, from a macro and micronutrient perspective
• how to understand sugar in fruits
• how to work with fruits; practical tips and preparation methods, including how to handle juices, jams, and fruit combining
• meal ideas for fruits

In this lesson you will learn:

• the nutritional value of beans and legumes; micro and macronutrients
• the health benefits of beans and legumes
• the variety of beans and legumes to utilize as part of your whole-food, plant-based diet
• how to prepare beans optimally in terms of soaking and cooking
• how to handle soy, and all of its various forms (tofu, soy milk, tempeh, etc.)

In this lesson you will learn:

• the nutritional value of grains; micro and macronutrients
• the health benefits of grains, and why grains can be destructive for health and weight
• the two main types of grains and the variety of grains to utilize as part of your whole-food, plant-based diet
• how to handle wheat and gluten
• the quantity and quality of grains to focus on
• how to prepare grains optimally and grain meal ideas
• how to handle processed grain products, especially bread

In this lesson you will learn:

• the nutritional properties of nuts; macro and micronutrients
• the variety of nuts to choose from as part of whole-food, plant-based eating
• what form of nuts to choose for optimal wellbeing
• how to prepare nuts based on soaking for maximum benefits
• what quantities of nuts are optimal
• nut meal ideas

In this lesson you will learn:

• the nutritional properties of seeds; micro and macronutrients
• what seeds provide an omega-3 fatty acid advantage
• the variety of seeds to choose from for your whole-food, plant-based diet
• what quality and quantity to consume seeds in
• meal ideas for incorporating seeds into our daily diet
• other forms of seed foods, like seed butters

In this lesson you will learn:

• the nutritional value of herbs and spices; micro and macronutrients
• the health benefits of herbs and spices
• the classifications of herbs and spices and the variety to use in your diet
• the quantity and quality of herbs and spices to work with
• optimal use of herbs and spices and meal ideas
• how to handle salt as part of the whole-food, plant-based diet
• other optimal ways to use herbs and spices: herbal tea

In this lesson, you will learn about the health and nutrition benefits and meal uses of several specialty foods, which include:

• mushrooms

• fermented foods

• vinegar

• mustard

• sea vegetables

• cacao

You will also learn how to handle processed foods like oils and sweeteners, and why they are not part of a true WFPB diet.

In this lesson you will learn:

• how to put together a WFPB breakfast

• how to put together a WFPB lunch or dinner

• how to put together a WFPB snack or treat

• tips and ideas for successful WFPB eating and meal ideas to suit your lifestyle and time constraints

In this lesson you will learn what a typical day of eating a whole-food, plant-based diet can look like.

• Evita will use an example from her own life to demonstrate a whole-food, plant-based breakfast, lunch, dinner and snacks.
• You will gain practical tips and ideas for how to structure and optimize your whole-food, plant-based meals.

In this lesson you will learn:

• how to handle WFPB eating in restaurants

• how to handle WFPB eating while traveling or on vacation

• how to handle WFPB eating during holidays

• helpful tips and ideas for eating WFPB beyond the home

In this lesson you will receive 10 concluding tips for optimizing your whole-food, plant-based lifestyle, as well as ideas for further resources and support.

This lesson shares 5 meal templates that you can use as your breakfast, lunch or dinner meals for an unlimited potential of quick, easy, diverse and healthy meals.

This lesson teaches you how to navigate the grocery store in order to make the best food choices.

This lesson teaches you how to read and understand nutrition facts labels to make the best, real food choices.

This lesson explains how to build an optimally healthy meal plate as part of a whole-food, plant-based diet.

This lesson shares about protein, its quality, and how much protein different plant foods have.

This lesson explains how to understand different carbohydrates and reduce unhealthy foods that provide non-whole, refined carbohydrates.

This lesson explains how to use healthy fat guidelines, as they relate to saturated and unsaturated fats.

This lesson shares the top 10 most important nutrition tips for vegans to take into consideration, for best health, weight, energy and vitality.

This lesson explains the benefits of batch cooking to reduce your meal preparation time and shares tips for how to do it.

This lesson shares about the benefits of being properly prepared by packing your lunch and some tips for healthy homemade meals beyond the home.

This lesson explains the quality problems with bread and shares guidelines to help you choose a healthier bread option.

This lesson shares about the importance of eating organic foods and how to make it work with the help of the Shopper’s Guide to Pesticides in Produce.

This lesson provides guidance and tips to avoid genetically modified foods for best health and wellbeing.

This lesson provides an overview of vitamin B12 and the vitamin D hormone, which need special attention in a plant-based diet, and it provides guidance about using food instead of supplements for your nutritional needs.

This lesson explains the basics of food combining and how to use these guidelines for best health, energy, weight and digestion.

This lesson shares 10 examples of some of the worst food combinations, which can prevent optimal health, weight and energy, and create or further aggravate food sensitivities and weak digestion.

This lesson explains how different macronutrients impact our blood glucose levels and risk of diabetes, and provides guidance on how to maintain and support healthy blood sugar levels.

This lesson shares tips to help you break bad eating habits and create good ones.

This lesson shares tips to help you choose healthier fast food meal options.

This lesson explains what is mindful eating and its benefits for our health, weight and wellbeing.

This lesson provides guidance on how to have and maintain a healthy body, and the motivation for healthy lifestyle habits.

This quick tip lesson includes a concluding course message.