WHOLE FOODS

Whole, plant based foods are more nutrient dense than processed or fast foods, which are typically high in saturated fat, calories, sugar and sodium — and low in beneficial nutrients like vitamins, minerals, protein, fibre and unsaturated fat.
Some of the most important nutrients our bodies need can be found in fruits and vegetables. They are a bountiful source of vitamins, minerals, protein, fibre, water and many other essential nutrients that support a broad range of bodily functions.

VEGAN PROTEINS

Many plant based foods and fruits like brown rice, cranberries and algae such as chlorella, as well as chia, flax and hemp seeds contain protein. Some of the best sources of plant based protein are legumes like peas, kidney beans, chickpeas and mangetout.

COLOURFUL VEGETABLES

The bright colours you see in vegetables like tomatoes, carrots and red, yellow and green peppers are due to beneficial antioxidant compounds called carotenoids. Specific carotenoids like beta-carotene, lutein, zeaxanthin and astaxanthin can have a variety of benefits like vision support and promoting the body’s ability to fight free radical damage.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables include cabbage, brussels sprouts, broccoli and cauliflower. These types of vegetables contain vitamins, minerals and unique phytonutrients like sulforaphane, a powerful antioxidant.

DARK LEAFY GREENS

Deep green leafy vegetables include kale, spinach and collard greens. These are rich in vitamins and minerals including vitamin K, which supports bone health, as wells as iron to help support blood production.

BERRIES

Berries of all colours and kinds are typically rich sources of antioxidants such as vitamin C, which is why they are often referred to as superfruits. Their ability to fight oxidising free radicals makes them super. Antioxidants called anthocyanins can be found in raspberries, blueberries, cranberries, cherries and grapes. Anthocyanins are responsible for giving berries (and other fruit) their red, blue and purple colours. Antioxidants are important to promote the skin’s healthy looking glow!

BENEFICIAL CARBOHYDRATES

Carbohydrates provide your brain and body with energy. It is important to choose complex carbohydrates that provide additional nutritional benefits, such as sweet potatoes, legumes, quinoa, amaranth and millet.

BENEFICIAL FATS

The body needs fat to absorb certain nutrients, such as fat soluble vitamins (vitamins A, D, E and K) and antioxidants like lycopene and beta-carotene. Fat is also an important part of healthy cell structure. Omega-3 fatty acids are a type of poly-unsaturated fat that is important for nerve, brain and heart function. Good sources of unsaturated fat include:

Avocado
Nuts and seeds
Olives or olive oil
Nut butters