Q. Could you please list NEWSTART’s diet of whole plant foods?
5 or more servings a day
Includes bread, rice, tortillas, pasta, cereal, corn, millet, barley, bulgur wheat, etc.
Serving size: 1/2 cup rice or other grain; 1 oz dry cereal; 1 slice bread
4 or more servings a day
Dark green leafy vegetables like broccoli, collards, kale, mustard and turnip greens, chicory, cabbage, etc.
Dark yellow and orange vegetables like carrots, winter squash, sweet potatoes, pumpkin, etc.
Serving size: 1 cup raw vegetables; 1/2 cup cooked vegetables
3 or more servings a day
Citrus, melons, strawberries, cherries, apples, grapes, etc.
Serving size: 1 medium piece of fruit; 1/2 cup cooked fruit
Legumes (Beans, peas, lentils)
2 or more servings a day
Chickpeas, baked beans, soybeans, navy beans, long beans, etc.
Serving size: 1/2 cooked beans; 8 oz soymilk
Nuts & Seeds
1 oz or a modest handful a day
Walnuts, almonds, flaxseed, sunflower seed, etc.
Be sure to include a good source of Vit B12, such as fortified cereals or vitamin supplements.