Edible Mettafood - foods that you can eat are vast and varied :
Fruits (apples, pears, bananas, grapes, berries, melons, berries, etc. etc.)
Fresh or frozen whole fruits are superior to processed or dried fruits. In the case of dried fruits, because the moisture has been removed, the calorie density increases.
Starchy vegetables (corn, potatoes, sweet potatoes, yam, pumpkin, etc.)
Non-starchy vegetables (broccoli, green leafy vegetables, capsicum, zucchini, carrots, cauliflower, asparagus, eggplants, silver beet, etc. etc.)
Vegetables are packed with lots of nutrients and yet have very low calories.
Whole grains (brown rice, black rice, buckwheat, barley, quinoa, etc. etc.)
The more unprocessed the better.
For boxed/packaged grain foods, the first ingredient on the label should usually be the word “whole” as in “whole wheat”.
In the world of whole food plant based, carbohydrates are our friends. Starchy foods keep us full.
Legumes (black beans, chickpeas, lentils, red kidney beans, etc. etc.)
Legumes are nutritious and so versatile.
Nuts & Seeds & Avocados
Whilst these foods are rich in nutrients, they are high in calories, and therefore for those aiming to keep excess weight under control, it is best to limit these!
A whole food plant based diet emphasizes on low fat.
Herbs & Spices
These add variety and flavour.
Australian Dietary Guidelines (2013, page 35 )
"Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate.
Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle."
USA Academy of Nutrition and Dietetics:
“It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases."
Acad Nutr Diet. 2016;116:1970