Q. Could you please list NEWSTART’s diet of whole plant foods?


Whole Grains
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.

Comments ( 4 ) Leave a Comment
  1. 1 Barbara Aug 12, 2011, 6:36 PM PDT

    This is so wonderful. Praise God for your ministry. I am planning to email this any many more info to all my friends.

  2. 2 Andria Feb 29, 2012, 11:10 PM PST

    This makes me realize that I have been overeating looking at the portion sizes.  I’m trying to lose weight and feel it’s impossible when counting calories because you have to eat too so much food to meet the requirement.  Thanks a lot for the help with portions!

  3. 3 Mateo Mar 10, 2012, 2:20 AM PST

    I have Celiac disease and years of gastrointestinal issues that have led to anaphylactic shock & ulcerative colitis. I don’t know what to eat anymore and stick to chicken, broccoli & sweet potatoes or home made chicken/veggie soup when things get really bad. I have bowel incontinence and my upper intestine hurts. My sodium levels went to 118 last Sept. and I ended up in the hospital in Tucson. My Gastroenterologist did an endoscopy and colenoscopy but found nothing to explain pain in my left/center midriff area.  My PC suggested Motillum and put me on Welchol. I haven’t ordered the Motillum and the Welchol isn’t working. I’ve had depression since 2006 but can’t tolerate anti-depressants so am not taking anything for that; leaning on the Lord. I some times binge on candy which adds to my weight gain around my core and acid reflux disease. I have to work at a desk 3 days a week. My husband is 82 and has had a moderate stroke to the right frontal lobe. No real support system. Stress over all of this plus finances and family problems. I just don’t know what to do, anymore. I’m sad, stressed, bloated and miserable.  The Lord has kept me semi-sane; praises to Him. A diet plan would be very helpful. Natural herbs for depression and HRT would help. I had to quit taking Cenestin & Prometrium as I couldn’t afford the scripts. It’s like being back at the beginning of menopause again. Whew! Lots of crying. Any suggestions welcome.

  4. 4 Trudie May 13, 2012, 8:44 PM PDT

    Janet, please consider attending a NEWSTART Program or call us at (800)525-9192.

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