A Healthy Diet Plan,
Using Plant-Based Superfood Nutrition

A healthy diet plan first begins by working "with where you are at" at any phase of health or disease. We recommend taking the gentle, easy and fun approach to improving your current diet, making healthier food choices that will assist you in sustaining long-term physical and mental vitality over the course of a lifetime.

This means incorporating life-giving foods and drinks that you actually enjoy consuming on a regular basis, developing meal plans made with colorful fresh foods that completely satisfy the taste buds as well as all nutritional essentials.

While “diet is not everything”, we feel it can be the key to taking the first steps toward the type of pain-free vibrantly happy existence that we all deserve. Here on this website we attempt to offer lots of well-rounded information, recipes and diet tips to assist those who have chosen to focus a part of their attention on nutrition to achieve such objectives.

A healthy diet plan, integrated over time, can not only offer the support needed to heighten physical health, but may inadvertently positively affect our emotional and spiritual well-being on various levels. This may come with its own set of side-effects that might perhaps involve taking greater charge of our own lives, making necessary improvements that help us to be all that we can be in this lifetime.

Many who succeed at improving their diet via consuming more whole plant-based foods and superfoods often find that life becomes easier, mental fog lifts, natural body weight is attained and they are generally much happier in their day to day activities.

Diet and the food selections we make are literally like laying the groundwork for our own cellular make-up and we have the ability to reconstruct our bodies every day that we live.

"Improve your food choices and you dramatically improve the foundation upon that which your body was built."

What is a Healthy Diet?

A healthy diet plan is of course about being somewhat disciplined about what you eat on a regular basis. However, it should not be about strict dietary limitations or being militantly rigid about everything you put in your mouth all of the time 24/7. This is not our idea of a practical way to approach diet, by any means.

Our body is an incredible design and it can handle a lot of wear and tear, and occasionally consuming foods and drinks not part of a healthy diet is fine as long as they don't become habits. In our opinion, it's not what you eat once in a while, it's what you choose to eat on a daily basis that matters most.

The types of foods we recommend here at Superfood Evolution help you to feel great, increase natural energy, uplift the mood and can work to dramatically improve one's outlook on life. As mentioned, this list includes whole, nutritious, minimally processed plant-based foods that are as close to their natural state as possible.

Today, even the American Cancer Society recommends that you "eat a healthy diet, with an emphasis on plant foods." (Source) In addition, the World Cancer Research Fund also advises a diet that is largely comprised of unprocessed plant foods with an emphasis on consuming different brightly pigmented non-starchy fruits and vegetables as well as whole grains and legume sources.

Our Dietary Basics

What are the basic guidelines for a healthy diet? The foods we promote on this website and use daily in our personal lives are organic, non-GMO, natural and/or minimally processed foods, drinks, sweeteners, extracts and supplements.

Our superfoods list includes a broad range of herbs, fresh juices, seaweeds, ferments, raw fruits, vegetables, sprouts, whole grains, beans, nuts and seeds as well as many top superfoods and super fruits containing unique and concentrated plant compounds.

All of these foods are comprised of different blends and quantities of nutrients generally missing in the average diet, including any number of specific components such as:

Whether you are looking for ways to naturally boost energy levels, improve digestion, cleanse the body tissues, encourage intestinal balance, increase immune functions and/or enhance cognitive capacities, this website was designed to provide you with a full spectrum of possibilities.

We are not of the belief that "one diet" is appropriate for all people. This is because we all have such unique body types and chronic/acute health issues. Therefore, what may be adequate for one person might not necessary be suitable for another.

Although the general categories of foods we recommend remains the same, combinations or amounts may vary widely depending on many factors.

Where to Begin a Healthy Diet Plan

While we recognize that individual goals and preferences may differ from person to person, there are some general guidelines to follow for using the foods that you eat as your nutritive and medicinal allies.

  1. Digestion - To begin, it is important to first optimize digestive functions so that the food we consume and nutrients we take in can be properly assimilated and nutritionally utilized.
  2. Detoxification - Next, a cleansing process might be in order to help eliminate the build-up of undigested waste material, excess fat as well as cellular toxins that inevitably accumulate over the course of our lives.
  3. Rebuilding - Lastly, it is now appropriate to begin rebuilding the body from the ground up using many of our listed superfoods.

1) Improving Digestion

The efficient digestion of the foods we eat is paramount to a healthy disease-free life. If we are not properly breaking down our foods and sorting out various nutrients we are not receiving their benefits. In other words, "you are not what you eat, you are what you digest and absorb."

It is therefore imperative to get digestive capacities back on tract, especially if you are someone who experiences chronic flatulence, bloating, constipation, loose stools or any other symptoms associated with impaired functions in this arena.

In addition, in order to get the complete transfer of the life-force energy from the foods we eat, the proper ratio of gut microbiota is of particular significance. For those who tend to experience frequent gastrointestinal upset, there is also the high likelihood that intestinal body ecology is off balance.


1) Increase dietary enzymes

  1. Supplement with digestive enzymes.
  2. Include foods like sauerkraut with meals.
  3. Eat more raw living vegetables, fruits and sprouts.
  4. Consume fresh pressed enzyme-rich raw juices.

2) Food Combining

Eat simple whole foods that adhere to better food combining guidelines.

  • Fruit----Leafy Greens or chlorophyll rich foods
  • Protein----Non-starchy vegetables and seaweeds
  • Fats----Non-starchy vegetables and seaweeds
  • Starchy vegetables----Non-starchy vegetables, fats, and seaweeds
  • Grains----Seaweeds, fats, non-starchy vegetables

3) Consume Blended Foods

Blended foods, like smoothies, soups and shakes, are not only a convenient meal option for a busy schedule, but because the blending process essentially predigests the ingredients, they are also easier to assimilate and digest for an overburdened system. They likewise enable one to utilize many superfoods and teas in an easy to make energizing drink. Adding chia seeds and aloe vera gel to blended foods can be soothing to the mucous lining of the stomach and colon and helpful as a mild laxative.

4) Improving Digestive Fire

The use of various Ayurvedic spices and culinary herbs like ginger, turmeric, cinnamon, cumin or cayenne can additionally be helpful in normalizing digestive capacities and promoting regular bowel movements.

5) Avoid Overeating

It is important to eat foods in moderation, consuming just enough needed to meet the energy expended on any given day. Smaller meal portions are particularly recommended for those with extreme digestive issues.

6) Take a Probiotic Supplement

Although cultured foods offer beneficial bacteria like lactobacillus, taking a probiotic supplement is furthermore advised for those with gastrointestinal disorders or candida overgrowth.

2) Promoting the Detoxification Process

As long as we are living with a functioning liver, colon and kidneys, the body is always in some state of detox, filtering out wastes and toxins. This is what these organs are designed to do. However, an accumulation of toxic substances can occur over time from unhealthy lifestyle habits, dietary excess and/or environment pollutants we are all invariably exposed to on a daily basis.

This toxic waste build-up can impair health and create a chronic condition of low to high grade toxemia that can cause disease and a variety of health related issues, especially reducing cognitive functions as we age.

Detoxification is a branch of alternative medicine that believes that when certain foods are eliminated from the diet, the body is more effectively able to pull out stored toxic substances from the cells and tissues.


1) Green Juicing

Freshly prepared juices made from chlorophyll-rich green leafy vegetables and low sugar fruits promote cleansing effects and help to alkalize the blood and carry out toxins. These can be incorporated into one's daily diet or used exclusively for a period of time.

2) Follow a Cleansing Diet

This is a raw vegan diet composed of raw or blended fruits, sprouts and vegetables, which excludes all salt, oil, fat, sugar and any condiments for a certain amount of time.

3) Cleansing Herbs and Superfoods

This list might include herbs like pau d'arco, dandelion root, milk thistle or superfood supplements such as chlorella, zeolite and MSM.

3) Rebuilding with Dietary Superfoods

The human body is an amazing design and often has the ability to restore health when given the opportunity to do so. A healthy diet plan can be a crucial step in this rebuilding phase. Now the body is ready to take in and utilize all the many building superfoods, tonics, antioxidant-rich super fruits and immune enhancing herbs.

This is the phase at which you can develop and build the body systems over time with superfoods that support long lasting health enhancing effects.

Depending on one's current dietary practices or health issues, the foods one chooses to consume may vary considerably from one person to the next. At this level unique individualized diets are of significant relevance.

We have listed many categorized options on the pages of this site to help you to pick and select those most appropriate for your distinct nutritional needs and health goals.


This list of superfoods may include many of the tonic herbal adaptogens and mushrooms such as reishi, fo-ti, chaga, astragalus and ginseng, but may also involve antioxidant-rich super fruits or foods high in mineral content, like seaweeds or shilajit. At this restorative phase many other superfoods including mucuna, lions mane or ginkgo as well as those high in omega fatty acids might be suitable for enhancing cognitive functions.

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