Plant based diets have shown to be effective in reversing type 2 diabetes, cardiovascular disease and controlling weight, some of Americas leading health concerns. The Power Plate was developed by the Physicians Committee for Responsible Medicine to provide guidelines for following a fiber-filled, plant based diet to reduce disease prevalence.

The Power Plate emphasizes filling your plate with a variety of foods from the following food groups: fruits, legumes, grains, and vegetables.

Many people believe that nutrients such as protein, calcium, iron, vitamin D and vitamin B12 can only be consumed through eating animals and animal products. However, many plant based options have adequate amounts of the previously mentioned nutrients and when following the Power Plate an individual can consume adequate amounts of all of the common nutrients of concern.

The Power Plate emphasizes the consumption of the following foods:

Fruits

• Citrus fruits
• Melons
• Strawberries
• Bananas
• Berries
• Choose whole fruit over fruit juices

*whole fruit contains more fiber

Legumes

• Beans (baked and refried)
• Peas
• Lentils
• Chickpeas
• Soymilk
• Tempeh
• Tofu

Vegetables

• All vegetables
• Broccoli
• Spinach
• Sweet potatoes
• Kale
• Lettuce
• Carrots
• Cucumbers
• Canned tomatoes

Whole grains

• Bread
• Rice
• Pasta
• Hot or cold cereal
• Corn
• Millet
• Barley
• Bulgur
• Buckwheat groats
• Tortillas