Let's Talk Whole-Food, Plant-Based: A Quick and Simple Guide to Eating for Cancer and Chronic Disease Prevention

In the realm of nutrition, there’s an overwhelming abundance of information, leaving many of us scratching our heads about what truly constitutes a healthy diet. Our busy lives lead us to convenience foods that are quick, our local stores and restaurants don't always have healthy options, and our social activities and networks don't prioritize healthy food. However, all of us have been touched by someone with cancer or other chronic health conditions which can be caused and perpetuated by poor diet. While we understand there can be many factors to these health risks, we like to focus where we have some control. So we are advocating for straightforward talk on nutrient dense, whole-food, plant-based eating to prevent and reverse disease. Together we can make small changes that become impactful over time.

While we want to keep this blog light, we also know it's important to have well researched facts. "A Look at Plant Based Diets" from Missouri Medicine is a quick and easy overview of the benefits of a whole-foods, plant-based diet and references other research if you want to dig in a bit.

Below we will lay out a practical, simple guide to integrating more whole foods and locally grown produce into your meals. Let’s dive into the joy of healthy eating together, shall we?

Understanding Whole-Food, Plant-Based Eating

First things first, what does whole-food, plant-based (WFPB) even mean? At its core, it refers to a diet centered around whole, minimally processed plant foods—think fruits, vegetables, whole grains, nuts, and seeds. It doesn’t mean you have to go completely vegan or vegetarian (unless that’s your jam!). Rather, it's about increasing the proportion of whole grains and plant foods on your plate.

Why focus on WFPB eating? Research has shown that a diet rich in fruits and vegetables can have a profound impact on our health, particularly in reducing the risk of prostate, breast and other cancers. It can prevent and reverse heart disease and diabetes. Plus it will help maintain a healthy body weight which increases energy and activity levels. All of these can lead to longer and higher quality life! By incorporating more plant foods, we fill our plates with antioxidants, vitamins, and minerals that nourish our bodies and help keep diseases at bay.

The Wholesome Benefits of Whole-Foods, Plant-Based Eating

So, now that we know why, let's make a simple plan about what to include in your meals and want to avoid. We want to keep it simple so here are some overarching ideas to keep in mind as you make food choices. Further down, we get more specific on foods but these key points will get you started in the right direction.

Simple Ingredients

WFPB are foods that are unprocessed or minimally processed, retaining their natural state. By focusing on whole foods, we eliminate a plethora of additives, preservatives, and unhealthy fats commonly found in processed food. Plus, whole foods are packed with fiber, which supports digestive health and keeps us feeling full and satisfied. An easy filter before you buy or consume food, is to check the label if a food item has lots of extra ingredients or not. The more ingredients, especially ones you don't find in your home kitchen or can't pronounce, the more you should avoid the food.

Healthy Farm Practices

When possible choose USDA Certified Organic or Regenerative Organic to reduce exposure to harmful chemicals used in food production. The Environmental Working Group has guidance on the "Dirty Dozen" and "Clean Fifteen" to help you know foods that are more or less prone to chemical uptake. We also advocate for buying direct from farmers so you know the processes they use and can be sure you are getting the freshest, healthiest food possible. Many small farms follow organic certification requirements but due to cost and paperwork requirements choose not to certify. Regenerative organic farming practices are springing up everywhere, focusing on sustainability and soil health. These practices not only yield healthier crops but also contribute to the resilience of our food systems. Finally, a focus on soil health through regenerative organic practices increases the micronutrients in the soil which translate to more nutrients in our food.

Locally Grown

One of the best steps you can take in your journey toward healthy eating is prioritizing locally grown foods. Not only does this support local farmers and economies, but it also means your food is fresher, retains more nutrients, and often offers more quality for the price! You can find local farmers’ markets in your area that are brimming with fresh produce just waiting to grace your kitchen table. Or check out farms that offer Community Supported Agriculture, a pre paid subscription to fresh fruits, vegetables or meats. You can also purchase direct from farms using our handy list! Added bonus-you will meet some pretty awesome people!

Choose your proteins wisely

Not all proteins are packaged the same so it's good to pay attention to the additional nutrient values, like fat, fiber and sodium. Soy, beans and legumes that include beneficial fiber can be a great source of protein as are many vegetables. Lean meat, poultry and fish can also be good sources in moderation, especially if grown with practices that enhance nutrition like pasture grazing, variety of diet, and forgoing hormones or antibiotics.

A vibrant display of whole foods showcasing a range of colors and textures.

Getting down to details

We know some people like more details than basic guidelines (where are all my fellow Type A's?), so we have a great list of what to prioritize and what to avoid from The Center for Nutrition Studies.

Foods to prioritize:

Whole Grains & Ancient Grains

amaranth, barley, brown rice, bulgur, farro, millet, quinoa, sorghum, steel cut and rolled oats, teff, wheat berries, whole wheat, wild rice

Legumes (dried or canned with minimal salt)

adzuki beans, black beans, black-eyed peas, chickpeas, fava beans, green beans, kidney beans, lentils, lima beans, mung beans, peas, pinto beans, soybeans

Greens (fresh or frozen)

arugula, bok choy, chards, cilantro, collards, kale, lettuces, parsley, spinach

Roots

beets, carrots, daikon, garlic, ginger, leeks, onions, potatoes (all colors), radishes, turnips

Other veggies

asparagus, Brussels sprouts, cauliflower, celery, mushrooms, peppers, sea vegetables, squash, tomatoes, zucchini

Fruit (fresh or frozen)

apples, apricots, bananas, berries, cherries, grapes, kiwi, mangoes, melons, papayas, pineapple, plums

Omega 3 Rich Seeds

chia seeds, flaxseed

Spices (all spices)

Minimally Processed Whole Soy Products

edamame, miso, tempeh, tofu

Beverages

Water (filtered), decaffeinated coffee, green tea, herbal teas, unsweetened plant-based milk substitutes

Foods to eat in Moderation

Nuts

almonds, cashews, nut butters, pistachios, walnuts

Coconut

low-fat coconut milk, raw coconut, unsweetened shreds or chips

Avocado

Seeds (except omega 3 sources)

pumpkin, sesame, sunflower

Dried Fruit

organic and without added sugars or oils

Added Sweeteners

maple syrup, date syrup, molasses, honey

Beverages

caffeinated coffee and high-caffeine tea (without added sugar)

Foods to limit

Meat

fish, lamb, pork, poultry, processed meat, red meat, seafood

Dairy

butter, buttermilk, cheese, cottage cheese, cream, half and half, ice cream, milk, yogurt

Eggs

chicken, duck, ostrich, quail

Processed Plant Fragments

(these oftentimes include vegan replacement foods)

Added Fats

margarine, oils (including olive and coconut)

Refined Sugar

barley malt, beet sugar, brown sugar, cane juice crystals, confectioners’ sugar (powdered sugar), corn syrup, fructose, white sugar

Refined Grains

white flour (including in pastas, bread, snack foods), white rice

Protein Isolates

isolated soy protein or soy protein isolate, pea protein isolate

Ultra-Processed Foods (Foods with additives, artificial colors, stabilizers)

*These are often packaged and drastically modified from their original state (think Twinkies, Oreos, potato chips, and other “junk foods”). If you’re not sure whether you are eating an ultra-processed food, read the label and ask yourself whether you recognize the ingredients.

Beverages

soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks, alcohol

Stay Motivated on Your Journey

Transitioning to a plant-based, whole foods diet doesn’t happen overnight. Start small by introducing one new recipe or ingredient each week. Explore local farmers’ markets, join a community gardening group, or connect with others who share your passion for healthy eating.

Keep a food journal to track your meals and how they make you feel—this can help solidify your connection to the foods that nourish you.

Also, think of “healthy eating” less as a restriction and more as a joyful exploration of nutrients. The benefits aren’t just physical; they can also lead to a newfound appreciation for food and its ability to heal and nourish us. Many cultures prioritize plant based eating so look to them for inspiration-think Meditteranean, Indian, Japanese, Thai-and have fun exploring new flavor combinations and foods.

Conclusion

In a world filled with diet fads and confusing information, let’s simplify things. A plant-based, whole foods diet offers a straightforward approach to healthier eating and possibly even cancer prevention. By focusing on locally grown options and enjoying the richness of whole foods, we empower ourselves to make choices that benefit our health and the health of the planet.

So, are you ready to embrace a more vibrant and balanced way of eating? Let's keep the conversation going and inspire each other with delicious recipes, ideas, and tips along the way! We'll get you started with this list of easy recipes from Eating Well.

Here’s to good health and tasty, plant-based meals!