Vegetable, Fruit, and Nut Diet

Look better and feel stronger on a vegetable, fruit and nut diet plan. You can obtain nearly every necessary vitamin and mineral eating only fruits, vegetables and nuts. This diet is also called a vegan diet, which rejects all animal products, including dairy. This diet offers plenty of delicious recipe and food options to keep you on track and away from junk food.

Health Benefits

This diet is loaded with fiber, protein and vitamins and is a good choice for maintaining good health and promoting weight loss. A diet rich in vegetables, fruits and nuts can lower cholesterol and reduce the risks of heart disease, many cancers, and diabetes. Berries are considered an effective food to fight free radicals, which are thought to play a part in causing Alzheimer's and cancer. Other benefits of eating a natural, high fiber diet includes shinier hair, clearer skin and stronger nails.
An important benefit of eating a plant-based diet is that it aids in weight loss. Obesity is an epidemic in America thanks to a white flour, fried-food diet that is high in sodium and sugars and low in fiber. A vegetable, fruit and nut diet, packed with fiber, can make you feel full sooner and longer, and you also need to eat less to feel satisfied.
People who adhere to a plant based diet need to be especially cognizant of how to obtain essential amino acids and nutrients found only in meat, fish and dairy. Many vegetarians do not get adequate vitamin B12 because it's naturally found in meat products. Additionally, many vegans lack vitamin D in their diet, which is found in dairy products and aids in bone health. Vegan supplements are available to offset these shortcomings of such diets.

What You Should Eat

Try to eat at least five or six servings of vegetables per day, whether raw or cooked. Spinach, broccoli, kale, red or green peppers, asparagus and brussel sprouts are excellent, vitamin-packed choices. All vegetables are beneficial, but if you are interesting in losing weight, avoid eating starchy vegetables such as corn and potatoes. Avoid deep-frying or drenching vegetables in sauces because that adds fat, calories and sodium.
Fruit is nature's dessert food. Most fruits are packed with vitamin C. Fruit can be baked, grilled or simply eaten raw. Some of the best fruits to grill or bake are apples or pears. Simply slice and grill for a delicious dessert. Bake cherries, pears or apples in the oven at low heat for a "no crust" pie.
The nut family offers plenty of choices containing antioxidants such as vitamin E and selenium. Nuts are also loaded with fiber and are nutritionally dense, which makes them a great healthy snack. Enjoy almonds, peanuts, hazelnuts, pecans, Brazil nuts or macadamia nuts. Nut butters are also delicious when paired with fruit and vegetables.

Fruit, Nut and Vegetable Recipes

For a dessert that makes you feel like you are cheating on your diet, try baked pears in a slow cooker. Core four ripe pears and place in the slow cooker. Add 1/4 cup of walnuts or pecans and one cup of raisins. Warm 2/3 cup of natural almond butter in the microwave for 20 seconds, then pour it over your pears. Sprinkle with cinnamon and cook in your slow cooker on high for two hours.
For lunch, try a spinach, pecan and raspberry salad. Combine two cups of fresh spinach, 1/2 cup of chopped pecans and 1/2 cup of fresh raspberries in a bowl. In a small cup, combine 1/4 cup of lemon juice, two tablespoons of natural apple juice and one teaspoon of olive oil and whisk. Top the salad with the dressing mixture.

Main Course Meals

Many main-course meals in a vegetable, fruit and nut diet can appeal even to meat-eaters.
Stir-fried broccoli with cherry tomatoes is a good example. Whisk together 1/3 cup of vegetable broth, 1 tablespoon light soy sauce, 1 tablespoon of dry sherry and 2 tablespoons of cornstarch and set aside. Heat 1 tablespoon of canola oil in a large nonstick skillet over medium high heat. Add one large bunch of broccoli, cut into small florets, four cloves of minced garlic and 1 tablespoon finely chopped ginger. Stir for one minute then add 4 ounces of sliced baby Portobello mushrooms and continue cooking until broccoli and mushrooms are tender. Add 1 cup of halved cherry tomatoes and cook for two more minutes. Add the cornstarch mixture to the skillet and continue cooking for two minutes or until mixture boils and thickens.
For a protein-packed lunch, have chickpea basil saut. Heat 1 tablespoon of extra virgin olive oil in a large nonstick skillet over medium high heat. Add 2 medium sliced onions, 1/2 teaspoon cumin seeds and cook for seven minutes. Add one small red bell pepper cut into strips and 1 tablespoon of water. Cover and reduce heat to low and cook for two more minutes. Add three chopped scallions and two cans of chickpeas that were rinsed and drained. Cook for two more minutes. Remove from heat and add 2 cups of chopped basil and toss.