Whole foods plant based nutrition

In 2018, I began exploring how changing my diet could help me better endure the winters. Through this process, I encountered a movement of physicians who critically examine the Western medical system, which tends to focus primarily on treating disease rather than preventing it. These doctors advocate for a preventive, nutrition-based, and integrative approach to health—one that promotes whole-food, plant-based eating as a way to maintain well-being, prevent and even reverse chronic illnesses, while also supporting the health of the planet. Their work spans medical education, public outreach, and clinical guidance that emphasize vegan, minimally processed diets.

It is important to acknowledge that these approaches are not without limitations. The physicians behind them recognize that dietary changes must consider individual needs, such as those of people with higher caloric requirements (for example, athletes) or specific medical conditions, as well as the social and cultural contexts that shape access, sustainability, and long-term adherence.

Videos of these researchers:


From these years of research I find the initiative NutritionFacts.org particularly useful, as it provides evidence-based information drawn from peer-reviewed research on nutrition and health, including guidance for specific ailments. As part of its public health advocacy, the initiative promotes Dr. Greger’s Daily Dozen, a practical checklist of foods and lifestyle habits designed to maximize nutrient intake and support overall well-being. The Daily Dozen includes daily servings of vegetables, fruits, legumes, whole grains, nuts and seeds, along with recommendations for physical activity, hydration, and other health-supportive behaviors.

🥗 Dr. Greger’s Daily Dozen Checklist

  1. Bohnen: Schwarze Bohnen, Kichererbsen, Linsen, Tofu, Tempeh, geteilte Erbsen, Edamame.

  2. Beeren: Blaubeeren, Erdbeeren, Himbeeren, Brombeeren, Kirschen.

  3. Andere Obstsorten: Äpfel, Orangen, Bananen, Birnen, Trauben, Mangos, Pfirsiche, Papayas, Wassermelone.

  4. Kreuzblütler / Cruciferous: Brokkoli, Blumenkohl, Radieschen, Kohl, Grünkohl.

  5. Grünes Blattgemüse: Spinat, Kopfsalat, Rucola, Senfblätter, Grünkohl, Mangold.

  6. Andere Gemüse: Karotten, Paprika, Süßkartoffeln, Tomaten, Zucchini, Pilze, Rote Beete, Spargel, Mais, Zwiebeln, Knoblauch.

  7. Leinsamen: Gemahlene Leinsamen für ihre Omega-3-Fettsäuren und Lignane.

  8. Nüsse und Samen: (1 serving/day) Mandeln, Walnüsse, Chiasamen, Kürbiskerne, Sonnenblumenkerne.

  9. Kräuter und Gewürze: Kurkuma, Zimt, Knoblauch, Ingwer, Petersilie, Koriander, Basilikum, Oregano.

  10. Vollkornprodukte: Haferflocken, Quinua, Naturreis, Gerste, Vollkornweizen, Buchweizen, Hirse.

  11. Getränke: Wasser, grüner Tee, Hibiskustee, Kräutertees.

  12. Exercise (90 minutes/week) At least 30 minutes of moderate exercise, such as brisk walking, five days a week.

For a visual representation and more detailed information: NutritionFacts.org.


Notes:

[1] Some of the doctors whose clarity and communication resonated most with me are Michael Greger, John McDougall, Neal Barnard, William Li, Milton Mills, Kim A. Williams, Brenda Davis, Julia Rucklidge, and Michael Klapper. Their perspectives often build upon the pioneering research of figures such as Caldwell Esselstyn, who demonstrated how whole-food, plant-based nutrition can reverse cardiovascular disease, T. Colin Campbell, who critiqued animal-protein-heavy Western diets and their links to chronic illness, and Dean Ornish, who showed that diet, exercise, stress reduction, and emotional connection can help reverse heart disease. More recently, I have also been inspired by the work of Michelle McMacken, Joanne Kong, Mauricio Cruz, and Eva Schernhammer, who continue to advance research and advocacy in this field.

[2] Health and Nutrition playlist: https://www.youtube.com/healthandnutritionplaylist