Eat Real Food: How to Eat a Whole Food, Plant-Based Diet
4.7 (2,344 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
11,569 students enrolled

Eat Real Food: How to Eat a Whole Food, Plant-Based Diet

Learn how to be a healthy vegan or vegetarian in a holistic way for best health, weight, and wellbeing.
Highest Rated
4.7 (2,339 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
11,569 students enrolled
Created by Evita Ochel
Last updated 1/2020
English
English [Auto], Indonesian [Auto], 3 more
  • Polish [Auto]
  • Romanian [Auto]
  • Thai [Auto]
Current price: $34.99 Original price: $49.99 Discount: 30% off
5 hours left at this price!
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This course includes
  • 3.5 hours on-demand video
  • 25 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Improve your health and weight with the natural low-calorie and high-nutrient density of whole plant foods.
  • Enjoy better energy and mental clarity by fueling your brain and body optimally.
  • Understand the nutritional value and health benefits of real, whole plant foods.
  • Have a more positive and healthy relationship with your food.
  • Choose the right foods at the grocery store that will provide the best results at home for eating whole food, plant-based.
  • Access dozens of simple, wholesome, delicious, and optimally healthy meal ideas for breakfast, lunch, dinner and snacks.
  • Choose the right foods beyond the kitchen when in restaurants or while traveling.
  • Enjoy the comfort and peace of mind that comes with knowing how to nourish your body optimally.
  • Create a life-long foundation of healthy eating habits.
Requirements
  • Access to a high-speed internet to enjoy a high quality of class videos.
  • Access to a variety of fresh, wholesome, plant foods.
  • Access to a kitchen to practice making some of the recipes and/or meal ideas referenced to in the course.
Description

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 14 core lessons and 20 quick tip lessons that will help you create an optimal eating foundation for life. The course will provide you with over 3 hours of content and is divided into 4 sections, as follows:

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

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

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

  • Section 4 offers quick tip lessons on a variety of plant-based topics to help you succeed and strengthen your understanding.

The course provides summary sheets for each of the 14 core lessons that you can download and print for quick reference and use. Lessons also include web links to other helpful resources, like 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.

Who this course is for:
  • This course is for anyone who is interested in improving their health, weight, or energy via a holistic, whole-food, plant-based approach.
  • This course is best for beginners who would like to learn about or are just getting started with plant-based eating.
  • This course is also suitable for those who are already familiar with plant-based eating, and are looking to further enrich their skills or gain new tips, confirmation, and inspiration.
  • This course is NOT for people who are interested in consuming animal foods (meat, eggs, dairy) or processed foods.
  • This course is NOT for people who want a reductionist approach to nutrition based on individual nutrients or numbers.
  • This is NOT a cooking course, but a holistic nutrition course. Please see the "Cook Real Food" course if you want to learn how to cook whole plant foods.
Course content
Expand all 34 lectures 03:33:18
+ Whole-Food, Plant-Based Basics
2 lectures 20:16

In this lesson you will learn:

  • about your teacher
  • what whole-food, plant-based eating is
  • why whole-food, plant-based eating is so beneficial for your health and weight
  • why whole-food, plant-based eating is so beneficial for our Earth
Preview 10:01

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
How to Stock Your Kitchen for a Whole-Food, Plant-Based Lifestyle
10:15

This quiz will help you review and apply what you learned in lessons 1 and 2.

Section 1 Quiz: Beginner Basics
6 questions
+ Whole-Food, Plant-Based Foods
8 lectures 01:43:23

In this lesson you will learn:

  • the nutritional value of vegetables, from a macro and micronutrient perspective
  • how to work with vegetables
  • optimal cooking/preparation of vegetables
  • meal ideas for vegetables
Vegetables: How to understand them and work with them
14:21

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
Fruits: How to understand them and work with them
11:22

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
Nuts: How to understand them and work with them
13:55

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
Seeds: How to understand them and work with them
11:02

This quiz will help you apply what you learned in lessons 3 through 6.

Vegetables, Fruits, Nuts and Seeds
8 questions

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.)
Beans: How to understand them and work with them
14:04

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
Preview 13:45

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
Herbs & Spices: How to understand them and work with them
11:35

In this lesson you will learn about other specialty foods:

  • mushrooms; nutrition and health benefits and use for meals
  • fermented foods; nutrition and health benefits and use for meals
  • sea vegetables; nutrition and health benefits and use for meals
  • cacao; nutrition and health benefits and use for meals
  • how to handle oils, which to use/not use and why
  • how to handle sweeteners, which to use/not use and why
Understanding Other Specialty Whole, Plant Foods
13:19

This quiz will help you apply what you learned in lessons 7 through 10.

Beans, Grains, Herbs, Spices and Other Foods
8 questions
+ Whole-Food, Plant-Based Practical Applications
4 lectures 45:34

In this lesson you will learn:

  • how to put together a whole-meal, plant-based breakfast, including preparation tips, time constraints and meal ideas
  • how to put together a whole-meal, plant-based lunch or dinner, including preparation tips, time constraints and meal ideas
  • how to put together a whole-meal, plant-based dessert, snack or treat, including preparation tips, time constraints and meal ideas
  • tips and ideas for successful whole-food, plant-based eating given your personal lifestyle contraints
How to Prepare Whole-Food, Plant-Based Meals
12:41

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.
A Typical Day: Whole-Food, Plant-Based Eating in Action
10:00

In this lesson you will learn:

  • how to handle whole-food, plant-based eating in restaurants
  • how to handle whole-food, plant-based eating while traveling or on vacation
  • how to handle whole-food, plant-based eating during holidays
  • helpful tips and ideas for eating whole-food, plant-based beyond the home
Eating Whole-Food, Plant-Based Beyond the Home: Restaurants, Travel & Holidays
10:56

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.

Final Tips & Resources for Whole-Food, Plant-Based Eating
11:57

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

Eating the Whole-Food, Plant-Based Way
8 questions
+ BONUS: Eat Real Food Quick Tips
20 lectures 44:05

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.

Whole-Food, Plant-Based Meal Templates For Easy Eating
01:36

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

How to do Groceries for Real Food Options
01:51

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

How to Read a Nutrition Facts Label
01:39

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

How to Build a Real Food Meal Plate
02:26

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

How to Eat Enough Protein
03:01

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

How to Eat the Right Carbohydrates
01:51

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

How to Eat the Right Fat
02:33

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

How to Be a Healthy Vegan
03:36

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

How to do Batch Cooking for Quick Real Food Meal Prep
01:27

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

How to Pack a Lunch for Healthy Eating
01:44

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

Preview 01:38

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.

How to Eat Organic
01:52

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

How to Avoid Eating GMOs
03:08

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

How to Use Food Combining Guidelines
03:10

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.

How to Avoid the Worst Food Combinations
03:33

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.

How to Support Healthy Blood Sugar Levels
01:53

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

How to Break Unhealthy Eating Habits
01:28

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

How to Make Healthier Fast Food Choices
01:45

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

How to Benefit from Mindful Eating
01:35

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

How to Stay Healthy and Motivated
02:19