Nutrition

YOUR WELLBEING IS OUR MISSION

LIFESTYLE

The Forks Over Knives Diet was born out of the transformative power that wholefood, plant-based eating can have on health and well-being. It is centered on whole, unrefined or minimally refined plant foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil.

WHAT IT ISN’T: A DIET OF VEGETABLES ONLY

quinoa, black beans, kidney beans, and chickpeas.
They may be prepared a bit differently—leaving out oil and dairy, for example—but most of these foods will be familiar. You’ll enjoy them in delicious dishes such as Sweet Potato Lasagna, Mashed Potatoes and Gravy, Tuscan White Bean Burgers, Easy Thai Noodles, Shepherd’s Pot Pie, and Black Bean and Rice Burritos. In addition to starch-based foods, you can eat as much whole fruit as you like.

NO MORE FOOD MATH

One of the major advantages of the whole-food, plant-based diet is that you won’t need to count calories or practice portion control. Plant-based foods have a lot more bulk because they contain more fiber and water than the standard American “diet” foods. This bulk takes up more space, so our stomachs end up stretching sufficiently to shut off hunger signals despite our having consumed fewer calories overall. As such, a whole-food, plant-based diet is the only way to eat to feel full while also consuming fewer calories.

NO MORE EATING FOR SINGLE NUTRIENTS: FOCUS ON THE “PACKAGE”

No food is a single nutrient, and we should never think of foods in that way. What matters most is the overall nutrient profile. Whole plant foods contain all the essential nutrients (with the exception of vitamin B12) in proportions that are more consistent with human needs than animal-based or processed foods. Why waste any of what we eat on inferior packages? As long as we choose a variety of whole, plant-based foods over time, we will easily meet our nutritional needs. Even on this diet, people sometimes tend to worry about eating a certain type of green vegetable for calcium, beans for protein, nuts for fat, and so on. We ask you to let go of that kind of thinking. The most important thing in this lifestyle is to choose the whole plant foods
you enjoy most! To learn more about the whole-food, plant-based lifestyle, and how to make a successful transition, be sure to check out The Forks Over Knives Plan.

LOAD UP ON THESE

Fruits

(bananas, blueberries, oranges, strawberries)

Vegetables

(broccoli, carrots, cauliflower, kale, lettuce)

Tubers & starchy vegetables

(potatoes, corn, green peas, winter squash)

Whole grains

(barley, millet, oats, quinoa, wheat berries, brown rice)

Legumes

(black beans, chickpeas, lentils, pinto beans)

ENJOY IN MODERATION

Whole nuts & seeds, nut/seed butters

(walnuts, pumpkin seeds, tahini, almond butter)

Tofu & tempeh

Whole – grain flours & breads

Plant-based milks

(rice, soy, oat, almond, cashew, hemp milks)

AVOID OR MINIMIZE

Meat, poultry & seafood

Eggs

Dairy products

Refined sweeteners

Oils

Bleached flours, white bread & white pasta

White rice

Start moving with us and free your mind and body

Start moving with us and free your mind and body