As the evidence piles up that a whole food, plant-based diet will reduce body fat and reduce one’s risk of chronic disease later in life, we find there is still quite a bit of confusion as to what specific plants provide the most benefits to us.

In this blog, we will simply go through the nutritional value of many great tasting and easy to eat plants and give you some ideas as to how to put them together in meal form.

We will focus on three value areas: Fiber, Antioxidants, and Protein. All three are crucial to being lean and healthy, and two of the three you won’t get from eating animals!


Fiber is crucial to us for many reasons. Besides helping food to move through your digestive tract more quickly for healthy elimination, fiber fills your stomach, sending a vital “full” signal, that prevents overeating. How many times have you been out to dinner, finished your huge oversized American portion, only to feel like you were going to explode 15 minutes later? We all have! Odds are that you ate an animal based meal with tons of fats and cholesterol, and hundreds of unwanted and unneeded calories. This would never happen to you when your diet is plant based and whole-food focused. The fiber and roughage in whole foods and plants literally fill your stomach faster, sends the “I’m full!” signal much sooner, and before those unwanted calories can be ingested.

Here is a cool chart of fiber content courtesy of Physicians Committee for Responsible Medicine…This is just a few!

And don’t forget your nuts! Almonds, Pistachios, and Walnuts all have ~ 3 grams of fiber per one ounce serving, which is typically a small handful.


Antioxidants control and prevent the inflammation that causes all chronic diseases. Antioxidants are only found in whole foods and plants, and remember, animal products cause inflammation. This is why we all need to focus on getting a large variety of fruits and veggies each day!  The antioxidant value of each food is expressed in ORAC (Oxygen Radical Absorbance Capacity) units, a unit of measurement for antioxidant content which was originally developed by the National Institute on Aging (NIA) Here is a list of just some the most antioxidant rich foods on the planet! Keep in minds spices are high here as well.

Prunes                             Kale

Blueberries                     Spinach

Strawberries                   Broccoli

Raisins                             Onions

Raspberries                     Artichoke