Power Plate
The Physicians Committee’s Power Plate recommends consuming fruits, vegetables, whole grains, and legumes.
Eating a plant-based diet lowers the risk for many diseases, including obesity, heart disease, cancer, and stroke.
The Power Plate supplies all of your daily nutritional requirements, including substantial amounts of fiber, protein, and calcium.
Power Plate
Fruits
Fruits, including citrus fruits, melons, and strawberries, contain high amounts of Vitamin C, fiber, beta-carotene, and their natural sugar levels are low.
Whole fruit is better than fruit juices, which contain little to no fiber.
Legumes
Legumes, beans, peas, and lentils, are good sources of protein, fiber, calcium, iron, zinc, and Vitamin B. Examples of legumes are chickpeas, baked and refried beans, soy milk, tempeh, and tofu.
Vegetables
Vegetables provide iron, calcium, fiber, vitamin C, beta-carotene, riboflavin, and other nutrients. Dark green leafy vegetables such as broccoli, and kale provide loads of important nutrients. Dark yellow and orange vegetables such as carrots, sweet potatoes, and pumpkins provide extra beta-carotene.
Whole Grains
Whole grains contain high amounts of fiber, a significant amount of proteins, and other healthy complex carbohydrates, as well as protein, B vitamins, and zinc.
This group includes rice, oats, wheat, corn, quinoa, and a full range of other grains.
Complete Nutrition Include:
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Calcium
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Protein
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Vitamin D
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Vitamin B12
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Iron
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Omega-3 Fatty Acids
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Nuts and Seeds
Reference
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Clear Health Inn (2018) Clear Health Inn, http://clearhealthinn.com/everything-need-know-plant-based-diet/
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Physicians Committee (n.d.) Physicians Committee for Responsible Medicine, https://www.pcrm.org/good-nutrition/plant-based-diets