SECTION HEADS ARE ALSO LINKS TO PAGES
PHYTOCHEMICALS and ANTIOXIDANTS,
only found in plant foods, are substances which “prevent and treat many health conditions, including cancer, heart disease, diabetes, and high blood pressure.”
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.
There are an estimated
20,000 species (a)
and 300,000 (b)
edible plants in the world.
More than an Apple a Day: Preventing Common Diseases
Every major health and nutrition organization supports the superior health benefits of a whole-food, 100% plant-based diet.
"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.
ONE SERVING IS 1/2 CUP:
WHOLE GRAINS (≥ 5 servings):
Rich in fiber, protein, healthy
carbohydrates, and countless
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.
(a) Plants for a Future. www.pfaf.org/user/AboutUs.aspx
(b) Food and Agriculture Organization (FAO) of the U.S. www.fao.org/docrep/007/y5609e/y5609e02.htm
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. 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.eatrightpro.org/media/press-releases/positions-and-issues/vegetarian-diets-can-be-nutritious-healthful-environmentally-sustainable-choice-updated-position-paper-from-academy-of-nutrition-and-dietetics
PLANT-BASED DAIRY products include plant-sourced milks (soy, almond, cashew, and many others), and many varieties of plant-based cheeses, creams, sour cream,
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:Miyoko's European
Cultureed Vegan Butter isby far the
best butter, ever!
Earth Balance® has an extensive line of delicious, buttery spreads. Available in many supermarkets and health food stores.
EGG REPLACEMENTS for cooking and baking:
Chart by OrdinaryVegan.com and NourishGently.com.
PLANT-BASED OPTIONS TO REPLACE BEEF, CHICKEN, TURKEY, PORK & FISH:
Available in most grocery and health food stores. Mercy for Animals' 'humane meat' list includes many popular brands:
Debunked by science
Myth 1: Not enough protein
Myth 2: Strong bones need dairy.
Myth 3: Soy increases risk for breast cancer.
Myth 4: Vegetarian [vegan] diets are not
appropriate for women, children, or athletes.
Myth 5: Just because something is vegetarian [vegan}, means it is healthy.
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. Dr.Greger is the Director of Public Health of the Humane Society of the United States.
Heart-Centered Humans for Animals' Rights and Protection
Copyright © HARP for Animals. All rights reserved.
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.