2.55 WFPB - Nutrition on a Whole Food Plant Based Diet
In this HeartStrong.com video/article, we will explore meeting nutritional needs on a whole food plant based diet. Many people may be worried about...
2.56 WFPB - Why Does the USDA Not Promote a Whole Food Plant Based Diet?
In this HeartStrong.com video/article, lets examine why it is that the USDA does not promote a whole food plant based diet. Consider this…the USDA has...
2.57 WFPB - Whole Food Plant Based Diet Resources
Explore this comprehensive list of resources to help you be successful in your plant based journey. From information handouts, online cooking courses,...
2.58 WFPB - Summary of a Whole Food Plant Based Diet
In this HeartStrong.com video/article we will summarize a whole food plant based diet (WFPB diet). The evidence is clearly showing that a whole foods...
2.60 Mediterranean Diet (MD)
In this HeartStrong.com video/article, we are going to talk about the Mediterranean diet and how it impacts our overall heart health. The Mediterranean...
2.61 MD - Whole Grains and Starchy Vegetables
The Mediterranean Diet has a large portion of its calories from whole grains and starchy vegetables, about 4-6 servings per day. Examples include:
2.62 MD - Vegetables
The Mediterranean Diet allows 4-8 servings of non-starchy vegetables per day. Remember that non-starchy vegetables include any vegetable except for...
2.63 MD - Fruits
The Mediterranean Diet calls for 2-4 servings of fruit per day. One serving is a medium sized fruit about the size of a baseball or ¼ cup of dried fruit.
2.64 MD - Legumes, Nuts and Seeds
The Mediterranean Diet includes 1-3 servings per day of legumes and nuts which can include:
2.65 MD - Fish or Shellfish
The Mediterranean Diet allows only 2-3 servings of fish or shellfish per week. Many people think that the Mediterranean Diet has a lot of fish in it...
2.66 MD - Poultry
The Mediterranean Diet has 1-3 servings of poultry per week and also in 3 oz serving sizes just like fish. Similarly, avoid fried poultry and be sure...
2.67 MD - Fat
The Mediterranean Diet gets its fat mostly from olive oil which is a somewhat good source of unsaturated fat. The amount is somewhat high, about 4-6...
2.68 MD - Alcohol
The Mediterranean Diet includes red wine daily, one drink for women daily and two for men. Each serving is 4 ounces of wine. Other types of alcohol can...
2.69 MD - Miscellaneous Rules and Summary
Notice that red meat is NOT included anywhere in this diet. The Mediterranean Diet can include 2-3 servings of red meat PER MONTH as a substitute for...
2.70 USDA Dietary Guidelines (USDA)
In this HeartStrong.com video/article, we are going to talk through the USDA Food Plan as it relates to heart health. These recommendations, updated in...
2.71 USDA - Grains
The USDA Food Plan wants half of your grain consumption to be whole grains and thus avoiding refined and processed carbohydrates. The serving size...
2.72 USDA - Vegetables
The USDA Food Plan recommends 2.5 cups of vegetables daily, which is 5 servings when following a 2000 calorie diet. Eating 2.5 cups of vegetables per...
2.73 USDA - Fruits
The USDA Food Plan recommends 2 cups of fruits per day on a 2000 calorie diet, which is 4 servings. One serving is 1 medium sized fruit (about the size...
2.74 USDA - Dairy
The USDA Food Plan recommends 3 servings of dairy daily on a 2000 calorie diet. They do stress the importance of using low fat dairy products.
2.75 USDA - Protein
The USDA Food Plan recommends 5 ½ ounces of protein daily on a 2000 calorie diet which is slightly less than the DASH diet and the AHA diet, which...