"Let food be thy medicine and medicine be thy food" .......Hippocrates
Interesting that a statement made over 2500 years ago holds true today. By 'food', Hippocrates wasn't referring to what most Americans eat on a regular basis (fast food, fried foods, sweets).
For food to be your medicine, it needs to be real food with minimal processing and in it's whole form. An apple a day keeps the doctor away, while an apple fritter may have the opposite effect.
So if real food is the medicine, what is the dose? If you have made efforts to improve your diet but have not seen many results (changes in weight, blood sugar, blood pressure, blood fats, etc) then perhaps you need a bigger dose? Consider trying a whole-food, plant-based diet for a month to see if you get better results.
Use this Plant-Based-Diet booklet as your guide. You can also check out this video.
Vegetarian Meal Planning Booklet
Here are some sample menus for you to get started:
Plant-based menu: 1500 calories
Plant-based menu: 2000 calories
Lacto-Ovo1500
Lacto-Ovo 2000
Semi-vegetarian 1500
Semi-vegetarian 2000
Vegetarian Children and Teens: