It's true—you are what you eat. And healthcare professionals have long known that diet plays a fundamental role in your overall health. The standard American diet is high in fat, sodium, meat and dairy…and low in fruit, vegetables and fiber. Eating this way can increase your risk of heart disease and other illnesses.

A plant-based diet of unrefined foods is naturally higher in fiber and lower in total and saturated fats. It provides the vitamins, minerals and antioxidants with many health benefits including reduced risk of obesity, coronary artery disease, hypertension, diabetes and some cancers.

A well-planned, plant-based diet is filling but lower in calories than what most Americans consume. Beans and legumes, small amounts of nuts and soy foods will provide you with the protein you need. Fish and organically-produced dairy products or a multivitamin will give you your vitamin B12.

Here are some guidelines for planning a healthy diet…