TPC Health Ministries presents Let’s Get Started! – Part III

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In Part One, we looked at the importance of protein and carbohydrates in our everyday diet.

In Part Two, we suggested:

  1. Reduce fats from animal sources and replace with fats from nuts and vegetables.
  2. Increase fiber intake from fruits, nuts and plant-based foods.
  3. Cut down on salt intake, by reducing use of processed and canned foods.

Please ask for these handouts if you did not receive them!

Today, we conclude our series on important dietary matters.

What should I eat? Whole plant foods are bursting with nutrition! (Lots of nutrients and few calories). Every day we should enjoy liberal portions of vegetables and fruit. Eat whole grains, as they help prevent overeating and obesity as they are much more satisfying that refined and processed foods. Legumes and nuts replace meat and cheese. But don’t over do the nuts, as they are high in calories (the lowest calorie nuts are chestnuts and cashews). We will learn more about these nutrient-rich powerhouses in the next few weeks.

Breakfast is the most important meal of the day! A good breakfast should contain the most calories of any meal. Choose foods high in protein and complex carbohydrates. Don’t forget the fruit. Try to eat a good lunch and a very light supper. This will give you energy for the day, a better rest at night, and reduce weight gain.


  1. Eat more whole plant foods – fruits, vegetables, nuts and legumes (lentils, beans etc.)
  2. Eat Breakfast like a King, lunch like a Prince and supper like a Pauper!!