Standard American Diet
CNS Director of Education Jill Edwards, MS, CEP discusses the standard American diet (SAD), sometimes referred to as the "Western diet".
What do I eat?
It's pretty simple: whole, unrefined, plant-based foods. That's it.
The benefits of a healthy lifestyle are enormous. When you adopt a whole food, plant-based lifestyle you can increase the odds that you will:
What about vitamin B12?
This essential nutrient is not made by animals or plants. B12 is made by microbes, bacteria that blanket the earth. These bacteria are common in the gastrointestinal tract of animals and so animal foods can be sources of B12. Few plants actually contain vitamin B12: two varieties of edible algae, some varieties of mushrooms, plants grown in experimental settings with B12-enriched soils or water, and some foods made with certain fermentation processes have small amounts of active B12. We recommend a B12 supplement. Learn more from Dr. Thomas Campbell in his article, "12 Questions Answered Regarding Vitamin B12."
Go for green, use orange sparingly and stay away from red.
Starting Your Journey
Lindsay S. Nixon, best-selling author of the Happy Herbivore series of cookbooks helps us get started on our whole food, plant-based journey.
Stock Your Pantry
A well-stocked pantry can be a huge help in successfully maintaining a whole foods plant-based lifestyle. Creating a supply of wholesome, long-lasting foods can enable you to put together a healthy meal in all kinds of circumstances.
Stock Your Refrigerator
Your refrigerator can be the starting point for a world of color and flavor with fresh fruits, vegetables, and healthful condiments to take your meals to the next level.
Stock Your Freezer
Stock your freezer with a few go-to ingredients, and learn our strategies for using your freezer to save money and create faster, plant-based meals.
Lindsay explains several replacements to use when adopting a whole food, plant-based lifestyle.
What Are Carbohydrates?
Lewis Freedman, RD discusses why carbohydrates are important for our health and clears up confusion regarding the health benefits of complex carbohydrates vs refined carbohydrates.
Nutrition for Kids
Pediatrician Jackie Busse, MD discusses the significant impact childhood nutrition has on lifelong health. Many of the chronic diseases of adulthood have their beginnings in childhood and if we're serious about preventing them, we need to focus on whole food, plant-based nutrition for kids.
Cooking Without Oil
Avoiding oil is an important part of a whole foods plant-based lifestyle. You can learn more about why in our article, “New to an Oil-Free Diet...” In this video, CNS Director of Culinary and Spanish Content Evelisse Capó, PharmD, shares how easy it is to cook delicious meals without using oil. Before long, you'll wonder why you ever needed it in the first place!
Dr. Capó and her daughter Sheriza share some of their favorite immune boosting tips. For more delicious, healthy plant-based recipes, download our free Immune Boosting Recipes eBook.
Quick & Easy Recipe Ideas
There's nothing better than healthy, delicious meals that don't take hours to prepare, especially when you're transitioning. Check out the following quick and easy recipe videos. For more recipe ideas, explore nutritionstudies.org/recipes.
Asparagus in Black Bean Sauce
Thai Noodle Salad
Dig Deeper with the
Plant-Based Nutrition Certificate
Dig Deeper with the Plant-Based Nutrition Certificate
Try a free sample of our online, instructor-led course in partnership with eCornell.