Raw, whole foods, high fiber, plant-based foods


1. Eat mostly whole natural foods, and reduced the amount of processed foods. Maintain a high fiber diet

2. Eat Smaller Portions

3. Focus on reducing:
A. Unhealthy fats & cholesterol intake
B. High sodium & refined sugar intake

4. Foods (Unrefined):
4 major food groups:

Meat, Poultry, Fish, Dairy (very small portion)-Once or twice a week.

Trail Mix
Dried Fruits
Organic Peanut Butter/Almond Butter

5. Exercise:
-Run 5K/10K
-Bike 8 miles
-Walk 30 mins 5 days a week
-Light weights for toning
-Stretching & flexibility

(Pking's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Others, Snacks, Sweets, etc

Not OK

 How To Follow Raw, whole foods, high fiber, plant-based foods:

I try to keep it very simple. My breakfast will be oatmeal w/fruit and green tea. Or I will have some Natural's Path Optimum cereals. My lunches are small. Salads with oil dressing, grilled eggplant with roasted tomatoes & peppers. Half tuna or veggie sandwich with fruit. My dinners are also small, which will include mostly veggies, whole wheat bread, with fruit. Black bean & brown rice burrito. A couple slices of spinach pizza. Mostly drink either teas & water. When I go out to eat I mostly look for vegetarian entrees first if they have it. Or I will ask for a small portion of a fish dish. I'm not perfect. There are days when I have done a full rack of ribs or something outrageous, lol. Whenever I do something like that I don't go into a sad pity mode or feel like I have failed. What's done is done and I forget about it & move on. But I try keep those type of days few & far between.
  by member Pking
member since: 16 Oct 07

Recent Recipes

FatSecret members recently rated these recipes for Raw, whole foods, high fiber, plant-based foods:
average member ranking
Sesame Noodles
Whole wheat pasta with toasted sesame seeds tossed in a delicious Asian sauce.
cals: 543kcal | fat: 13.88g | carbs: 100.17g | prot: 12.59g
average member ranking
Chicken Fried Rice
Better tasting and healthier than take-out fried rice that's quick and easy.
cals: 284kcal | fat: 4.51g | carbs: 40.42g | prot: 18.81g
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Pasta Primavera Alfredo
Delicious pasta dish with broccoli and carrots.
cals: 410kcal | fat: 14.73g | carbs: 53.05g | prot: 16.47g
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Turkey and Cheese Stuffed Pepper
Baked red bell pepper stuffed with ground turkey and cheese. You can use beef as well.
cals: 306kcal | fat: 18.28g | carbs: 7.43g | prot: 27.90g
average member ranking
Bean Soup with Pasta
A hearty, filling and tasty low fat soup.
cals: 196kcal | fat: 2.81g | carbs: 34.20g | prot: 8.87g
view more recipes

About / History

About a year ago my blood pressure was around 194/90. Way too high for sure! The doctor gave me pills to reduce my pressure but it still stayed around 180/86. About 5 months ago I went to a local Co-op seminar on "Reversing Hypertension" and learned how the foods I ate...plus being overweight was contributing to high bp. Since then I started exercising & eating better. I've lost over 10 pounds and my pressure is now around 124/78. Not bad, but still can be better. I still have bad days and eat the wrong foods. But overall, I now see the significance of eating healthy & exercise.

Pking's top tips

1."You are what you eat." So think about what you eat, why you're eating it, and does it fit into your diet plan. Don't eat food just for the hell of it.
2.Learn where your food comes from and how it's processed.
3.Do research about the food industry in the U.S. You'll be surprised...trust me.
4.Focus on losing weight for you health's sake. Not just to look good.
5.Good eating & exercise go hand in hand. Doing one without the other is only cheating yourself.
6.Associate with others who are trying to lose weight, or is concerned about their health.

  Why choose "Raw, whole foods, high fiber, plant-based foods"?
 Promotes long term weight loss
 Maintain your goal weight
 A healthy living alternative
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

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