• Consume fewer animal products.
• Eat more vegetables
• Eat more fruit
• Consume mostly whole grains and avoid processed, refined white flour.

While these tips seem logical, actually doing them can be difficult. Changing our behaviors may not be easy or convenient, but it can help us have a much better quality of life.

Studies* over the years have shown that animal protein is responsible for a host of diseases. Some of these include, but are not limited to: liver cancer, breast cancer, prostate cancer, colon cancer, Type I & II diabetes, bone loss (which leads to ostoeporosis), all types of heart disease, etc. Studies done in rats and mice show that a 5% (animal) protein diet did not initiate tumor growth, but a 20% (animal) protein diet initiated tumor growth. However, a 20% plant protein diet did NOT cause tumor growth in animals. In other words, a diet high in animal protein carries more risk of disease than a diet high in plant protein.

Consuming more fruits and vegetables makes it easier to consume less animal products. Fruits and vegetables are loaded with antioxidants and essential nutrients that your body needs. You can make a habit of eating a lot of these foods by keeping them in your home. Choose foods that are easy to grab and go. Reaching for a piece of fruit is easy and healthy.

Eating whole grains provides many healthy benefits. They are valuable sources of nutrients including dietary fiber, B vitamins, vitamin E, selenium, zinc, copper, and magnesium. Whole-grain foods also contain phytochemicals, such as phenolic compounds, that together with vitamins and minerals play important roles in disease prevention. Our bodies metabolize refined grains (such as white bread and pastries) as if they were sugar and thus can be a problem for those who need to limit or monitor their sugar intake. Eating whole grains will ensure that you get the necessary nutrients while avoiding processed foods that aren't as nutrient dense.

Some people worry that a plant-based diet does not provide enough protein, but in fact this notion is false. Protein is found everywhere and it has been proven time and time again that plant protein is salubrious, safe and satisfactory, providing all of the protein needs of an individual.

*See studies cited in The China Study, by T. Colin Campbell PhD & Eat To Live, by Joel Fuhrman, MD

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