Five Foods to Include in a Whole Food Plant-Rich Nutrition Pattern

Oct 17, 20243 min read

A whole food plant-based pattern is becoming more and more popular. It is comprised of foods that are minimally processed and may limit foods that are of animal origin. One would aim to eat more fruits, berries, vegetables, leafy greens, grains, beans, potatoes, nuts, and seeds.

They may aim to avoid or reduce highly refined sugars and grains, hydrogenated oils, and possibly some animal products, such as meat, fish, and dairy. This nutrition pattern looks different for each person, that is the beauty of it - there are no set rules. Some choose to include small servings of meat or fish and others choose to include some dairy. Any version of a plant-predominant eating pattern can be healthful and support good mental and physical performance.

Some have found that eating this way has helped to reduce inflammation, helped maintain healthy body weight, and improve longevity in their athletic career. Including more plants in our eating promotes nutrient density, fiber intake, and reduces saturated fat. This approach supports cardiovascular health, metabolic function, and sustainability.

Here are five food groups to stick to first:

Whole Grains, like oats, whole wheat bread or pasta, brown rice, wild rice, quinoa

Beans, such as black beans, chickpeas (like hummus!), great northern beans, pinto beans

Vegetables, like squash, cucumber, spinach, sweet potato, peas, beets, peppers, kale, carrots

Fruit, such as berries, pineapple, clementines, plums, bananas, grapes, mango, watermelon, apples

Nuts & Seeds, such as almonds, walnuts, cashews, ground flax seeds, chia seeds, pumpkin seeds

If you are thinking of including more plant-based foods in your nutrition pattern, consider the following:

1. You do not need to follow any strict food rules.

Several whole food plant-based patterns, like the MIND diet, the Mediterranean diet, the Atlantic diet, and DASH diet, are a set of guidelines to get you started. The MIND diet supports brain health and emphasizes plant-based foods like leafy greens, berries, whole grains, nuts, and legumes, along with moderate olive oil and limited animal products. But you can take these recommendations and follow them as much or as little as it works for you and your mental fitness.

2. It can be cheaper.

The cost of animal products and highly processed foods add up quickly. Buying grains in bulk and fresh or frozen produce tends to be a smaller grocery bill each week. Canned or frozen produce last longer than fresh, which will also save money. Shopping at your local farmer's market can be even better than at the grocery store. There are of course many processed foods that are healthful and inexpensive too, like peanut butter or breads.

3. Many people find healthy weight management.

This is different for everyone. However, what often happens is people find they can eat much more food on a more plant-based nutrition pattern because they can eat unlimited produce all day long without gaining weight. Typically diets higher in water content, fiber, and protein can keep you fuller longer, better hydrated, and your keep plumbing regular (if you know what I mean!). All of which can lead to maintaining a healthy weight.

4. It can be as simple or as adventurous as you'd like.

If you like variety and cooking and experimenting, there is a great number of combinations of grains, beans, vegetables, and nuts that you can explore. If you like to keep it simple, then you can stick to your rice and beans and seasonal veggies. You don't have to give up any of your favorite foods either. There are more and more meat replacements on the market each day because there is a demand for it. You are also welcome to include meat and dairy in your nutrition pattern while increasing your whole grains and produce servings.

5. It can boost mental and physical performance.

I have seen too many clients waste money on stacks of supplements before they evaluate their diet. Big mistake. Start with the basics. A plant-rich nutrition pattern can enhance both mental and physical performance by providing nutrient-dense, anti-inflammatory foods that fuel the body and brain. Rich in vitamins, minerals, antioxidants, and healthy fats, plant-rich nutrition patterns promote optimal brain function, supporting focus, memory, and mood regulation. Physically, these diets offer high fiber and complex carbohydrates for sustained energy, while plant proteins and essential nutrients like iron, magnesium, and omega-3s aid in muscle recovery, endurance, and overall vitality. This balanced, whole-food approach helps athletes, mathletes, and gamers perform at their best.

Always remember that your nutrition pattern should be specific to you and the work that you are doing. There is no one diet that is appropriate for everyone. Reach out to your Dietitian if you have any questions about what may be best for you.

Happy snacking!

Master Nutrition Lab

Five Foods to Include in a Whole Food Plant-Rich Nutrition Pattern

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