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Evita Ochel

Eat Real Food takes you on a journey of creating a solid foundation for life to know what plant foods to eat and why.

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Eat Real Food takes you on a journey of creating a solid foundation for life to know what plant foods to eat and why.

What you choose to put on your plate and into your body each day plays one of the most important roles in creating your health, weight, energy, and wellbeing. Not only that, but today, what you choose to eat has a direct impact on our healthcare, environment, and entire society. We cast our vote most effectively for the kind of world we want to have by what we spend our money on and what we choose to eat. When you make the choice to eat whole plant foods, you are making the choice to not only help yourself, but help other humans, animals, and our entire Earth.

Eat Real Food is not a diet or a quick-fix, but a lifestyle and its success depends on a change in your perspective and habits.

Whether you are interested in reducing animal products, like meat, eggs, and dairy, or removing them completely from your diet, or looking to adopt a healthy vegan diet, this course will educate, inspire, and empower you to know how to eat right with confidence.

You will gain skills to know:

  • What foods make up a Whole Food, Plant-Based lifestyle diet

  • How to do groceries for wholesome plant foods

  • How different plant foods satisfy and benefit your nutritional needs

  • How to approach creating quick and easy, wholesome, plant-based meals

  • How to deal with concern foods like wheat, soy, oils, and sweeteners

  • How to eat in the best way possible beyond your home and kitchen

  • How to make the Whole Food, Plant-Based lifestyle successful and enjoyable

Eat Real Food liberates you from counting calories and obsessing about isolated nutrients; it teaches you to eat based on the intelligent design of whole plant foods.

This course teaches nutrition from a holistic perspective that focuses on the whole big picture, and NOT a narrow reductionist perspective that counts calories and isolated nutrients. You will learn how to focus on eating the right foods, instead of being distracted by trying to get individual nutrients.

The course provides 4 sections with over 4 hours of video content, as follows:

  • Section 1 - Introduction provides the basics of Whole Food, Plant-Based eating.

  • Section 2 - Foundation presents what whole plant foods to eat and why, and tips for incorporating them into your diet.

  • Section 3 - Application includes a practical summary of how you can approach Whole Food, Plant-Based eating in everyday life.

  • Section 4 - Quick Tips answers common questions about plant-based nutrition offers numerous tips to help you succeed and strengthen your understanding.

The course provides downloadable summary, activity, and handout sheets for most of the lessons, as well as numerous links to other helpful web resources, like educational articles and over 60 recipes and meal ideas.

NOTE: The "Eat Real Food" course does NOT focus on teaching plant-based cooking. If this is what you are looking for, then please refer to my course "Cook Real Food" here on Udemy. To best satisfy your expectations, please scan through the course curriculum to orient yourself with the topics covered and watch the free video lectures to determine if this is the right course for your current needs.

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What's inside

Learning objectives

  • What foods are included as part of whole food, plant-based eating, and why.
  • What foods are excluded as part of whole food, plant-based eating, and why.
  • Why whole plant foods provide the most health, healing, and protection benefits.
  • How a holistic nutrition approach differs from a reductionist nutrition approach.
  • Nutrition characteristics of all the different whole plant food groups to know how to use them to benefit your health and weight.
  • How to make healthy plant-based eating quick, easy, and simple with access to dozens of wfpb recipes.
  • How to do grocery shopping for whole plant foods and the best ways to eat them.
  • How to eat whole food, plant-based outside of the home, when in restaurants or while traveling.
  • How to use your diet to improve your health, weight, energy, and longevity.
  • How to create a life-long foundation of healthy eating habits.

Syllabus

This test will help you practice what you have learned in section 1 of the course.

Understand the nutritional value and health benefits of real, whole plant foods and how to work with them to make meals.
Read more

In this lesson you will learn:

  • how to navigate the grocery store for whole, plant foods
  • what items to stock in your kitchen and pantry for whole-food, plant-based eating
  • tips for setting yourself up for success
Understand the premise for and value of a whole-food, plant-based diet, and how to choose the right foods at the grocery store for a WFPB diet.

This lesson will provide you with an overview of the course mission, structure, and content.

This lesson will help you establish your commitment and accountability so that you can be successful with this course. It will take you through a guided reflection exercise and explain the three-step process for making effective life changes.

This lesson will provide an overview and explanation of what plant-based eating means and the differences between different types of plant-based diets.

This lesson will explain the difference between a holistic approach to health and nutrition and a reductionist approach, and teach you why this course takes the holistic approach to be of most benefit to your health.

This quiz will help you practice what you have learned in the first set of introductory lessons.

This lesson will help you understand one of the biggest reasons why it is hard for most people to change their diets and provide you with some tips to overcome this challenge.

This lesson will explain why whole plant foods are the best choices for our health when it comes to healing and protecting us from acute and chronic diseases.

This lesson will present several other benefits of whole food, plant-based eating, beyond the many health benefits.

This lesson will help you further understand what to expect from the course, including the course language options, geographical suitability, and WFPB availability so that you can get the most benefit and value from it.

This lesson will share all the ways that you can benefit from the course beyond just the video lessons, how you can get the right help and support if you need it, and how you can share feedback.

In this lesson you will learn:

  • the nutrition properties of vegetables

  • vegetable varieties and how to work with them

  • optimal cooking/preparation of vegetables

  • vegetable meal ideas

In this lesson you will learn:

  • the nutritional value of fruits, from a macro and micronutrient perspective
  • how to understand sugar in fruits
  • how to work with fruits; practical tips and preparation methods, including how to handle juices, jams, and fruit combining
  • meal ideas for fruits

In this lesson you will learn:

  • the nutritional value of beans and legumes; micro and macronutrients
  • the health benefits of beans and legumes
  • the variety of beans and legumes to utilize as part of your whole-food, plant-based diet
  • how to prepare beans optimally in terms of soaking and cooking
  • how to handle soy, and all of its various forms (tofu, soy milk, tempeh, etc.)

In this lesson you will learn:

  • the nutritional value of grains; micro and macronutrients
  • the health benefits of grains, and why grains can be destructive for health and weight
  • the two main types of grains and the variety of grains to utilize as part of your whole-food, plant-based diet
  • how to handle wheat and gluten
  • the quantity and quality of grains to focus on
  • how to prepare grains optimally and grain meal ideas
  • how to handle processed grain products, especially bread

This quiz will help you practice what you learned in lessons 10 through 14.

In this lesson you will learn:

  • the nutritional properties of nuts; macro and micronutrients
  • the variety of nuts to choose from as part of whole-food, plant-based eating
  • what form of nuts to choose for optimal wellbeing
  • how to prepare nuts based on soaking for maximum benefits
  • what quantities of nuts are optimal
  • nut meal ideas

In this lesson you will learn:

  • the nutritional properties of seeds; micro and macronutrients
  • what seeds provide an omega-3 fatty acid advantage
  • the variety of seeds to choose from for your whole-food, plant-based diet
  • what quality and quantity to consume seeds in
  • meal ideas for incorporating seeds into our daily diet
  • other forms of seed foods, like seed butters

In this lesson you will learn:

  • the nutritional value of herbs and spices; micro and macronutrients
  • the health benefits of herbs and spices
  • the classifications of herbs and spices and the variety to use in your diet
  • the quantity and quality of herbs and spices to work with
  • optimal use of herbs and spices and meal ideas
  • how to handle salt as part of the whole-food, plant-based diet
  • other optimal ways to use herbs and spices: herbal tea

In this lesson, you will learn about the health and nutrition benefits and meal uses of several specialty foods, which include:

  • mushrooms

  • fermented foods

  • vinegar

  • mustard

  • sea vegetables

  • cacao

You will also learn how to handle processed foods like oils and sweeteners, and why they are not part of a true WFPB diet.

This test will help you practice what you learned in the lessons in section 2.

Create dozens of simple, wholesome, and optimally healthy meal combinations for breakfast, lunch, dinner and snacks, and know how to apply WFPB eating beyond the home.

In this lesson you will learn:

  • how to put together a WFPB breakfast

  • how to put together a WFPB lunch or dinner

  • how to put together a WFPB snack or treat

  • tips and ideas for successful WFPB eating and meal ideas to suit your lifestyle and time constraints

In this lesson you will learn what a typical day of eating a whole-food, plant-based diet can look like.

  • Evita will use an example from her own life to demonstrate a whole-food, plant-based breakfast, lunch, dinner and snacks.
  • You will gain practical tips and ideas for how to structure and optimize your whole-food, plant-based meals.

In this lesson you will learn:

  • how to handle WFPB eating in restaurants

  • how to handle WFPB eating while traveling or on vacation

  • how to handle WFPB eating during holidays

  • helpful tips and ideas for eating WFPB beyond the home

In this lesson you will receive 10 concluding tips for optimizing your whole-food, plant-based lifestyle, as well as ideas for further resources and support.

This quiz will help you apply what you learned in lessons 11 through 14.

This section provides a series of short videos to help you review some of the key parts of this course and stay motivated and on track with whole-food, plant-based eating.

This lesson shares 5 meal templates that you can use as your breakfast, lunch or dinner meals for an unlimited potential of quick, easy, diverse and healthy meals.

This lesson teaches you how to navigate the grocery store in order to make the best food choices.

This lesson teaches you how to read and understand nutrition facts labels to make the best, real food choices.

This lesson explains how to build an optimally healthy meal plate as part of a whole-food, plant-based diet.

This lesson shares about protein, its quality, and how much protein different plant foods have.

This lesson explains how to understand different carbohydrates and reduce unhealthy foods that provide non-whole, refined carbohydrates.

This lesson explains how to use healthy fat guidelines, as they relate to saturated and unsaturated fats.

This lesson shares the top 10 most important nutrition tips for vegans to take into consideration, for best health, weight, energy and vitality.

This lesson explains the benefits of batch cooking to reduce your meal preparation time and shares tips for how to do it.

This lesson shares about the benefits of being properly prepared by packing your lunch and some tips for healthy homemade meals beyond the home.

This lesson explains the quality problems with bread and shares guidelines to help you choose a healthier bread option.

This lesson shares about the importance of eating organic foods and how to make it work with the help of the Shopper’s Guide to Pesticides in Produce.

This lesson provides guidance and tips to avoid genetically modified foods for best health and wellbeing.

This lesson provides an overview of vitamin B12 and the vitamin D hormone, which need special attention in a plant-based diet, and it provides guidance about using food instead of supplements for your nutritional needs.

This lesson explains the basics of food combining and how to use these guidelines for best health, energy, weight and digestion.

This lesson shares 10 examples of some of the worst food combinations, which can prevent optimal health, weight and energy, and create or further aggravate food sensitivities and weak digestion.

This lesson explains how different macronutrients impact our blood glucose levels and risk of diabetes, and provides guidance on how to maintain and support healthy blood sugar levels.

This lesson shares tips to help you break bad eating habits and create good ones.

This lesson shares tips to help you choose healthier fast food meal options.

This lesson explains what is mindful eating and its benefits for our health, weight and wellbeing.

This lesson provides guidance on how to have and maintain a healthy body, and the motivation for healthy lifestyle habits.

This quick tip lesson includes a concluding course message.

Good to know

Know what's good
, what to watch for
, and possible dealbreakers
Provides a stable foundation in nutrition from a holistic nutrition perspective
Beginners who are interested in a WFPB lifestyle will benefit most from this course
Provides a series of tips and meal ideas that will be helpful in daily life
Covers topics in great detail, which will help learners connect the dots
Teaches the reasons and benefits of whole food, plant-based eating
May be a bit overwhelming for intermediate learners or those who are already familiar with WFPB eating

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Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Eat Real Food: How to Eat a Whole Food, Plant-Based Diet with these activities:
Create a Study Guide
Creating a study guide will help you organize and review the material covered in the course, improving your retention and understanding.
Browse courses on Study Skills
Show steps
  • Review the course content and identify key concepts.
  • Create summaries or outlines for each key concept.
  • Include examples, diagrams, or charts to illustrate key points.
Review Plant-Based Nutrition
Refreshing your knowledge of plant-based nutrition will help you better understand the concepts covered in the course and make informed choices about your diet.
Show steps
  • Read articles and watch videos about plant-based nutrition.
  • Take a quiz or online assessment to test your knowledge.
Read "How Not to Die"
This book provides a comprehensive overview of the benefits of a whole food, plant-based diet and can help you gain a deeper understanding of the material covered in the course.
Show steps
  • Read one chapter per week.
  • Take notes on the key points.
  • Discuss the book with a friend or family member.
Five other activities
Expand to see all activities and additional details
Show all eight activities
Identify Whole, Plant-Based Foods
Practicing identifying whole, plant-based foods will help you internalize the concepts covered in the course and make healthier choices at the grocery store.
Browse courses on Nutrition
Show steps
  • Create a list of 10 whole, plant-based foods.
  • For each food, describe its nutritional benefits.
Create a Weekly Meal Plan
Creating a weekly meal plan will force you to apply the concepts you learn in this course and make healthy eating a habit.
Show steps
  • Choose a convenient time to plan your meals.
  • Consider your dietary needs and preferences.
  • Plan your meals around whole, plant-based foods.
  • Include a variety of foods from all food groups.
  • Make sure your meals are balanced and provide adequate calories.
Join a Plant-Based Support Group
Joining a plant-based support group will provide you with a network of like-minded individuals who can offer support and encouragement.
Show steps
  • Find a local plant-based support group.
  • Attend meetings regularly.
  • Share your experiences and learn from others.
Volunteer at a Food Pantry
Volunteering at a food pantry will provide you with hands-on experience in providing access to healthy food for those in need.
Browse courses on Community Involvement
Show steps
  • Find a local food pantry that accepts volunteers.
  • Contact the food pantry and inquire about volunteer opportunities.
  • Attend volunteer training.
  • Volunteer your time at the food pantry.
Create a Recipe Book
Creating a recipe book will allow you to apply your knowledge of whole food, plant-based cooking and share your creations with others.
Browse courses on Recipes
Show steps
  • Choose a theme for your recipe book.
  • Develop 10 original whole food, plant-based recipes.
  • Write clear and concise instructions for each recipe.
  • Include nutritional information for each recipe.
  • Design and print your recipe book.

Career center

Learners who complete Eat Real Food: How to Eat a Whole Food, Plant-Based Diet will develop knowledge and skills that may be useful to these careers:

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