Challenge Guidelines

Consume Daily

Any type of vegetable, raw or cooked (ex: greens, potatoes, carrots, yams, tomatoes)
Any type of herb, fresh or dried (ex: cilantro, basil, oregano, turmeric, black pepper)
Any type of fruit, raw or cooked (ex: grapes, oranges, apples, bananas)
Any type of legumes (ex: beans, lentils, tempeh & peas)
Any type of intact, whole grain (ex: quinoa, buckwheat/kasha, brown rice, wheat berries, oats, barley)
Sauces made from whole foods
Water (sparkling OK), herbal teas
Whole Food Plant Fats, raw preferred (ex: nuts like almonds, cashews, brazil nuts, seeds like pumpkin, sunflower, chia, hemp, ground flax & avocado)

In Moderation

Any type of seasoning & condiments (ex: nutritional yeast, miso, mustard, salsa, ketchup)
Sweeteners (stevia, dates, maple syrup, coconut nectar/sugar)
Salt & high-sodium condiments

Avoid

All animal products including meat, fish, dairy, and eggs
All semi or fully processed foods (ex: processed sugar, oils, white: flour, bread, pasta)
Sugary/diet/processed drinks (ex: fruit juices, energy drinks, colas, sodas)
Food additives (ex: colorings, preservatives, thickeners, “natural flavor”)

Move Your Body!!!

When you start exercising, you feel better because your brain and body can do more. Your heart rate and blood pressure goes down, which decreases your risk for a number of diseases and gives you more energy. Here are some simple ways to get moving:

Bike or walk to work
Sitting is the new smoking! Get up and walk around occasionally while working or get a standing desk.
Walk over to your coworker’s office instead of emailing or phoning them.
Park your car farther away from the store/building and walk.
Take the stairs instead of the elevator or escalator.

Get a FitBit and track your movement all day.
Get a dog and walk him/her daily. It’s a good way to get to know your neighbors too.
Clean the house or work in the garden.
Play your favorite sport, do yoga, dance.
Just get up, get out, and have fun!

Top 8 Tips to Love Your Heart

Eat a Cholestrol-Free, Low-Fat, Whole Food, Plant-Based Diet
Increase Your Intake of Dietary Fiber — Beans are Fiber Champs!
Enjoy Some Soy!
Increase Your Intake of Antioxidants from Fresh Fruits and Vegetables
Increase Your Intake of Carotenoids from Orange Fruits and Vegetables
Fill Up on Whole Grains and Healthy Starches
Enjoy Nuts, Seeds, and Avocados (in moderation for weight loss)
Decrease Inflammation in Your Body

For more detailed information,
download the 8 Tips pdf.

DONATE TO OUR MISSION!

We are dedicated to educating and informing San Diegans about the benefits of eating a whole-food, plant-based diet — for optimal nutrition and health; environmental sustainability (including mitigation of food waste); and for compassion and mindfulness in food choices. PlantDiego is a 501(c)(3) Non Profit and are a project under our umbrella organization Social Good Fund.

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