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Summary: Eating for Health and Longevity – A Pract Summary: Eating for Health and Longevity – A Practical Guide to Whole-Food, Plant-Based Diets
This guide, produced by SUNY Downstate Health Sciences University, provides a comprehensive, evidence-based overview of adopting a whole-food, plant-based (WFPB) diet to promote health, prevent chronic disease, and improve longevity. It offers practical advice for transitioning to plant-based eating, highlights nutritional benefits, and addresses common concerns and misconceptions.
Core Concepts of a Whole-Food, Plant-Based Diet
Definition: A WFPB diet emphasizes eating whole, minimally processed plant foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds.
Exclusions: It minimizes or avoids meat, poultry, fish/seafood, eggs, dairy, refined carbohydrates (e.g., white bread, white rice), refined sugars, extracted oils, and highly processed foods.
Difference from Vegan Diet: Unlike some vegan diets, which may include refined grains, sweeteners, and oils, the WFPB diet focuses on whole foods for optimal health.
Health Benefits
Chronic Disease Prevention and Reversal: WFPB diets can prevent, manage, and sometimes reverse diseases such as diabetes, heart disease, obesity, and hypertension.
Weight Management: Effective for losing excess weight and maintaining a healthy weight.
Longevity and Vitality: Promotes vibrant health and potentially longer life by reducing lifestyle-related risk factors.
Foods to Include and Avoid
Foods to Eat and Enjoy Foods to Avoid or Minimize
Fresh and frozen vegetables Meats (red, processed, poultry, fish/seafood)
Fresh fruits Refined grains (white rice, white pasta, white bread)
Whole grains (oats, quinoa, barley) Products with refined sugars or sweeteners (sodas, candy)
Legumes (peas, lentils, beans) Highly processed or convenience foods with added salt
Unsalted nuts and seeds Eggs and dairy products
Dried fruits without additives Processed plant-based meat, cheese, or butter alternatives
Unsweetened non-dairy milks Refined, extracted oils (olive oil, canola, vegetable)
Alcoholic beverages
Smart Summary
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