The Power Plate is the Physicians Committee for Responsible Medicine's guide to building meals from four food groups: fruits, vegetables, whole grains and legumes. Plant-based diets lower the risk of many diseases, including obesity, heart disease, cancer and stroke, and the Power Plate supplies your daily nutritional needs, including plenty of fiber, protein and calcium. It is especially helpful for heart disease, diabetes, weight control and cancer. Learn more at ThePowerPlate.org.
Fruits
Fruits such as citrus, melons and strawberries are rich in fiber and in antioxidants such as beta-carotene and vitamin C. Choose whole fruit over juice, which has little or no fiber.
Legumes
Beans, peas and lentils are good sources of fiber, protein, iron, calcium, zinc and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh and tofu.
Calcium
The healthiest calcium sources are green leafy vegetables and legumes: remember "greens and beans." For a concentrated source, choose fortified plant milks or juices with 300 milligrams or more of calcium per cup.
Protein
Replacing animal products with legumes, grains, vegetables and fruits provides enough protein without excess. Eating a varied diet of plant foods in amounts that keep you at a healthy weight gives your body plenty of protein.
Iron
Plant-based diets are rich in iron. Good sources include legumes, dark green vegetables, dried fruit, blackstrap molasses, nuts and seeds, and whole-grain or fortified breads and cereals.
Vegetables
Vegetables provide vitamin C, beta-carotene, riboflavin, iron, calcium and fiber. Dark green leafy vegetables such as broccoli, collards, turnip greens, kale and mustard greens are especially good sources, while deep yellow and orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin provide beta-carotene. Eat a generous variety every day.
Whole Grains
This group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat and tortillas. Build each meal around grains, which are rich in fiber and other complex carbohydrates, protein, B vitamins and zinc.
Vitamin D
Sunlight is the natural source of vitamin D, but it may not be enough in colder winter months. Fortified cereals, breads, orange juice and plant milks, as well as common multivitamins, also provide it. If you take a supplement, work with your health care provider to monitor blood levels. The recommended daily intake for most children and adults is 600 IU (800 IU for people 70 and older), with an upper limit of 4,000 IU for children 9 and older and adults.
Vitamin B12
Be sure to include a reliable source of vitamin B12. A daily 100-microgram supplement, or 500 to 1,000 micrograms two or three times a week, should meet most people's needs. Older adults and people with certain health conditions or medications may need more.
Omega-3s, Nuts and Seeds
A plant-based diet rich in fruits, vegetables, nuts, seeds and legumes provides the essential fatty acids you need. Low-fat does not mean no-fat: some people add omega-3 sources such as walnuts, flaxseed or flaxseed oil, or soy products, and research shows a small daily serving of nuts (no more than 1 ounce, about 28 grams) is good for health.
Fiber
Fiber is found only in plant foods such as vegetables, fruits, legumes and whole grains. It aids digestion, weight loss, heart health and cancer prevention, and may even extend life. Meat and dairy contain none. Aim for 40 grams a day.
Quick Start Recipe: Speedy Black Bean Chili
This chili makes 6 one-cup servings and tastes even better the next day. Cook onion, garlic and bell pepper in a little water for about 5 minutes, then add crushed tomatoes, two cans of black beans with their liquid, diced green chiles and cumin, and simmer for about 15 minutes. Each serving has 155 calories, 0.8 grams of fat, 8.7 grams of protein, 11 grams of fiber and 0 milligrams of cholesterol. The recipe is from Foods That Fight Pain by Neal Barnard, MD, with recipes by Jennifer Raymond, MS, RD.
Shopping List
Grains: oatmeal, high-fiber or pumpernickel bread, brown rice, quinoa, whole-wheat pasta. Legumes: black beans, chickpeas, red lentils, frozen edamame. Fruits: bananas, apples, berries, raisins. Vegetables: broccoli, spinach, sweet potatoes, kale, lettuce, carrots, cucumbers, canned tomatoes. Other: plant milk, applesauce, balsamic vinegar, cinnamon, marinara sauce, mustard, soy sauce, low-sodium vegetable broth.
The Chinese version of this page includes the full fact sheet with the complete recipe and nutrition facts. For more recipes, visit PCRM.org/Recipes. For the original English fact sheet, visit: Power Plate