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

This lesson will provide you with an overview of the course mission, structure, and content.

This lesson will help you establish your commitment and accountability so that you can be successful with this course. It will take you through a guided reflection exercise and explain the three-step process for making effective life changes.

This lesson will provide an overview and explanation of what plant-based eating means and the differences between different types of plant-based diets.

This lesson will explain the difference between a holistic approach to health and nutrition and a reductionist approach, and teach you why this course takes the holistic approach to be of most benefit to your health.

This quiz will help you practice what you have learned in the first set of introductory lessons.

This lesson will help you understand one of the biggest reasons why it is hard for most people to change their diets and provide you with some tips to overcome this challenge.

This lesson will explain why whole plant foods are the best choices for our health when it comes to healing and protecting us from acute and chronic diseases.

This lesson will present several other benefits of whole food, plant-based eating, beyond the many health benefits.

This lesson will help you further understand what to expect from the course, including the course language options, geographical suitability, and WFPB availability so that you can get the most benefit and value from it.

This lesson will share all the ways that you can benefit from the course beyond just the video lessons, how you can get the right help and support if you need it, and how you can share feedback.

This test will help you practice what you have learned in section 1 of the course.

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

This quiz will help you practice what you learned in lessons 10 through 14.

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.

This test will help you practice what you learned in the lessons in section 2.

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 quiz will help you apply what you learned in lessons 11 through 14.