PHYTOCHEMICALS, only in plant foods, are substances which “prevent and treat many health conditions, including cancer, heart disease, diabetes, and high
VITAMIN B-12, the only nutrient not known to be in most plant foods, is made by bacteria found naturally
in soil, ingested by animals who graze. Nutrition experts recommend consuming B-12 through a supplement or fortified foods. Banana peels, not typically included
in the Western diet, contain vitamin B-12.
Expand your culinary experiences with unlimited, nutritious, colorful varieties of food, flavors, and textures of plant foods.
Plant Pure Nation is available on Netflix or at PlantPureNation.com
Dr. Joel Fuhrman is a physician, natural health expert, and New York Times best-selling author who promotes the "Nutritarian" diet. His health (longevity) equation
H = N/C, (healthy life expectancy is proportional to lifetime intake of micronutrient diversity and quantity per calorie) has interested scientists the world over.
As an advocate of diets rich in a vast array of plant micronutrients per calorie, he has directed millions
of people to eat an anti-cancer diet.
More than an Apple a Day: Preventing Common Diseases
Plant foods provide an almost unlimited variety of choices, with plentiful
amounts of all nutrients: protein, carbohydrates, fats, vitamins, minerals
plus phytochemicals and antioxidants.
"This documentary film
tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time.
The Physician's Committee for Responsible Medicine 
provides comprehensive nutrition guidelines:
WHOLE GRAINS (≥ 5 servings):
Rich in fiber, protein, healthy
carbohydrates, and many vitamins
and minerals, including
B-vitamins and zinc.
LEGUMES / BEANS (≥ 2 servings):
Excellent sources of protein, iron,
calcium, zinc, B & C vitamins, and many additional nutrients.
VEGETABLES (≥4 servings) and FRUITS (≥ 3 servings):
Loaded with nutrients including vitamins A & C, beta-
carotene, riboflavin,iron, potassium, calcium, iron,
protein, fiber, and other vital nutrients.
1. The Physician's Committee for Responsible Medicine. pcrm.org/sites/ default/files/images/health/pplate/EveryMealPowerPlate.pdf
2. Greger, M. (2015) nutritionfacts.org/?s=nuts+and+seeds
3. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. (2012). American Cancer Society. Antioxidents, p.19, Phytochemiclas, p.26. http://www.cancer.org/acs/groups/cid/documents/webcontent/002577-pdf.pdf
4. Greger, Michael (2011). http://nutritionfacts.org/ 2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations
5. Orwin, Jessica. (2015, Sep. 26) www.businessinsider.com/benefits-of-eating-banana-peels-2015-9
6. Eat Right. Academy of Nutrition and Dietetics. www.eatright.org/search?keyword=vegan+and+health
DAIRY products include plant-sourced milks (soy, almond, cashew, and many others), and many varieties of plant-based cheeses, creams, ice cream, yogurt, butter, and any other dairy product
you can think of!
• Daiya®has an ever-growing line of
plant-sourced dairy products including:
cheese slices and shreds, cream cheese,
pizzas, cheezecake, cheezy mac,
greek yogurt, dressings, and more.
• Chao® cheesesby Field Roast®.
• Miyoko's Kitchen® line of delicious
cheeses will surprise and delight your taste buds!
BUTTERY SPREAD: Earth Balance® has an extensive line of delicious spreads which are perfect replacements for butter.
These are available in most supermarkets and health food stores.
EGG REPLACEMENTS for cooking and baking:
Chart by OrdinaryVegan.com and NourishGently.com.
BEEF, CHICKEN, TURKEY, PORK & FISH: Plant-based versions
are available in most grocery stores. Mercy for Animals'
'humane meat' list. Some of the most popular brands include:
5 Myths About Building
a Healthy Vegetarian [vegan] Meal
Myth 1: Not enough protein
Truth: Yes, there is.
Myth 2: Strong bones need dairy.
Truth. No, they don't.
Myth 3: Soy increases risk for breast cancer.
Truth: No, it does not.
Myth 4: Vegetarian [vegan] diets are not
appropriate for women, children, or athletes.
Truth: Yes, a vegan diet meets nutritional
needs for all people, in all life stages.
Myth 5: Just because something is vegetarian [vegan}, means it is healthy.
Truth: No, it is not.
Dr. Greger's new book, How Not to Die "reveals the groundbreaking scientific evidence behind how to prevent and reverse many of the causes of the top 15 causes of premature death and disability." nutritionfacts.org/book
NUTS & SEEDS: Maybe a few ounces a day, just don't go overboard. Packed with protein, vitamins, minerals, and healthy fats.
Dr. Michael Greger meticulously and continuously searches the world's scholarly literature on clinical nutrition. He reviews the latest in cutting-edge research on a healthy diet and the most common medical conditions.
Please note the differences
between vegetarian and vegan.
'Vegan' is an independent term, and not
a type of vegetarian. 'Vegan' means no use or commodification of animals or sentient beings, whenever possible.
'Vegetarian' is a type of omnivore, and based upon diet. There are various kinds of vegetarian diets; all include consumption of animal products, and requires the slaughter of animals when their usefulness declines.
"Boeuf Bourguignon" www.onegreenplanet.org/
Vegan nutrition provides adequate,
and sometimes superior, health benefits
vs. obtaining nutrients from animal products. Plant-based foods are appropriate for all stages of life, from infancy through advanced age. 
— Academy of Nutrition and Dietetics
All proceeds from all book sales are donated to the 501c3 nonprofit charity NutritionFacts.org. Among his numerous professional roles and accomplishments, Dr.Greger is the Director of Public Health at the Humane Society of the United States.
Heart-Centered Humans for Animals' Rights and Protection
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