A whole food plant-based diet emphasizes plant-based foods that are unprocessed and unrefined, and includes a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. This type of diet has been shown to have numerous health benefits, including weight loss, improved heart health, and a reduced risk of chronic diseases such as diabetes and cancer.
Eating a whole food plant-based diet means choosing foods that are as close to their natural state as possible, without added sugars, oils, or other processed ingredients. This means opting for fresh fruits and vegetables, whole grains, and legumes, rather than processed and packaged foods that are high in calories, sodium, and artificial ingredients.
In this post, we will look at what it means to eat whole food plant-based, including what foods you can eat. Then we will look at whole food plant-based snack options, including options for kids and also for weight loss.
Contents
- What Can You Eat that’s Whole Food Plant-Based?
- Whole Food Plant-Based Snacks
- Whole Food Plant-Based Snacks for Kids
- Plant-Based Snacks for Weight Loss
- Healthy Plant-Based Snacks to Buy
- Final Thoughts
What Can You Eat that’s Whole Food Plant-Based?
A whole food plant-based diet is one that is centered around whole, unprocessed plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. This type of diet excludes or minimizes animal products, processed foods, and refined ingredients, such as added sugars and unhealthy fats.
Some examples of whole food plant-based foods that you can eat include:
- Fruits: Apples, bananas, berries, citrus fruits, grapes, melons, stone fruits, and tropical fruits
- Vegetables: Leafy greens, cruciferous vegetables, root vegetables, nightshades, and other seasonal produce
- Whole grains: Oats, quinoa, brown rice, barley, farro, and other whole grains
- Legumes: Lentils, beans, chickpeas, peas, and other legumes
- Nuts and seeds: Almonds, walnuts, cashews, chia seeds, flaxseeds, and other nuts and seeds
- Plant-based proteins: Tofu, tempeh, seitan, and other plant-based protein sources
In addition to these foods, a whole food plant-based diet may also include plant-based milks, such as almond or oat milk, and plant-based oils, such as avocado or olive oil, for cooking and dressing.
Eating a variety of whole food plant-based foods can provide your body with the nutrients it needs to support good health, and may also help reduce the risk of chronic diseases, such as heart disease and type 2 diabetes.
Whole Food Plant-Based Snacks
Whole food plant-based snacks are a great way to incorporate more of these healthy foods into your diet. These snacks are made with whole, unprocessed plant-based ingredients, and provide a good source of fiber, vitamins, and minerals.
Some examples of whole food plant-based snacks include:
- Fresh fruit: Apples, bananas, berries, and other types of fresh fruit are a delicious and satisfying snack. They are a good source of vitamins and minerals, and can help to curb your appetite between meals.
- Raw vegetables with dip: Raw veggies like carrot sticks, cucumber slices, and bell pepper strips are a crunchy and satisfying snack. Pair them with a healthy dip like hummus or guacamole for added flavor and nutrition.
- Whole grain crackers with hummus: Whole grain crackers provide a satisfying crunch and are a good source of complex carbohydrates and fiber. Pair them with a nutritious dip like hummus for a tasty and satisfying snack.
- Trail mix: Trail mix is a convenient and portable snack that can be made with a variety of whole food plant-based ingredients. Mix together your favorite nuts and dried fruit for a tasty and satisfying snack that provides a good source of protein and healthy fats.
- Smoothies: Smoothies are a great way to pack a lot of nutrition into a single snack. Blend together your favorite fruits, vegetables, and plant-based milk for a delicious and satisfying drink that can help to keep you fueled throughout the day.
In addition to providing a good source of nutrition, whole food plant-based snacks can also help to support overall health and well-being. These snacks are low in calories and high in fiber, which can help to promote weight loss and improve digestion.
They are also free of added sugars, oils, and artificial ingredients, which can help to reduce your risk of chronic diseases such as diabetes and heart disease.
Whole Food Plant-Based Snacks for Kids
Some healthy and tasty whole food plant-based snacks for kids include:
- Fresh fruit, such as apples, bananas, berries, or grapes
- Veggie sticks, such as carrot sticks, celery, or bell pepper strips, served with hummus or a plant-based dip
- Whole grain crackers or rice cakes topped with avocado or nut butter
- Popcorn made with a healthy oil, such as avocado or coconut oil
- Energy balls made with dates, nuts, and seeds
- Apple or banana slices topped with nut butter and a sprinkle of cinnamon
- Roasted chickpeas or edamame
- Smoothies made with fresh fruit and vegetables
- Whole grain muffins or pancakes made with plant-based ingredients, such as mashed bananas or applesauce in place of eggs.
It’s important to make sure that any snacks you give to your kids are age-appropriate and easy for them to eat without choking. It can also be helpful to involve your kids in the snack-making process, as this can help them develop healthy eating habits and a love for whole food plant-based foods.
Plant-Based Snacks for Weight Loss
Some healthy and tasty whole food plant-based snacks for weight loss include:
- Fresh fruit, such as berries, apples, or bananas
- Raw veggies, such as carrot sticks, cherry tomatoes, or bell pepper strips, served with hummus or a plant-based dip
- Roasted chickpeas or edamame
- Air-popped popcorn seasoned with herbs or spices
- Whole grain crackers or rice cakes topped with avocado or nut butter
- Energy balls made with dates, nuts, and seeds
- Smoothies made with fresh fruit and vegetables
- Whole grain muffins or pancakes made with plant-based ingredients, such as mashed bananas or applesauce in place of eggs.
Eating a balanced diet that includes a variety of whole plant-based foods can help support weight loss and overall health. In addition to snacking on healthy whole foods, it’s important to engage in regular physical activity and to make sure that you’re getting enough sleep and managing stress in healthy ways.
Healthy Plant-Based Snacks to Buy
There are many delicious plant-based snacks available to buy these days! (This can save you time from having to prepare food) Here are a few examples:
- Fresh fruits and vegetables, such as apples, carrots, and cucumbers, make for a healthy and tasty snack.
- Dried fruits, like apricots, cranberries, and mango, are a convenient and satisfying option.
- Nuts and seeds, like almonds, pumpkin seeds, and sunflower seeds, are packed with nutrients and provide a satisfying crunch.
- Roasted chickpeas, lentil chips, and bean-based dips are a tasty and protein-rich option.
- Hummus, guacamole, and other dips made from beans, peas, or lentils are a tasty and nutritious choice.
There are many other plant-based snacks available, so be sure to check out your local grocery store or health food store to find even more options.
Final Thoughts
Eating a whole food plant-based diet and incorporating whole food plant-based snacks into your daily routine can be a delicious and satisfying way to support your health and well-being. These snacks provide a good source of vitamins, minerals, and other nutrients, and can help to keep you feeling full and satisfied throughout the day.
So why not give them a try and see how they can benefit your health and well-being?
Lance has been passionate about the plant-based diet and we have been following a whole food plant-based diet for over 5 years. We focus on health, natural healing, weight management, animal rights, and the health of the planet and environment by focusing on whole plant-based foods and sustainable practices.
Learn more at the About Me page and follow on social media at the links below.
