Nutrition Essentials


Many people nowadays are eager to trim their waistlines, tackle diabetes, or improve their health in other ways. This program presents an engaging and effective way to help them reach their goals. It is based on scientific studies and favors vegetables, fruits, legumes, and whole grains.

A plant-based dietary pattern of whole grains, beans, vegetables, and fruits can help prevent diabetes, cardiovascular disease, cancer, and other chronic diseases. According to the Academy of Nutrition and Dietetics, “Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”

Class Format
Each one-hour class features a DVD, discussion, and activities focused on adopting a healthful, plant-based diet. There is no cooking demonstration in this series of classes.

Class 1: Kickstart Your Health: Weight Control and Diabetes Prevention
The first class in this series will focus on the science supporting the benefits of plant-based nutrition as well as getting ready to start a low-fat, plant-based eating pattern. While many participants come in highly motivated and excited to get going, some will be overwhelmed. This session will provide reassurance that the program is designed to offer support, with lots of practical information, such as what groceries to purchase, and what a healthful day’s menu looks like. When participants leave this class, they will be encouraged to use the next seven days as a week for preparation, then on Class 2, they will jump into their Kickstart.

Class 2: Let’s Go! 
After a week of preparation and this session’s lesson, participants will have all the tools they need to start a low-fat, plant-based diet for the next three weeks. We will also go around the room and see how they did in their preparatory week of food shopping and meal planning. Participants will be encouraged to share their successes and challenges.

Class 3: Getting in Gear 
Participants are now embarking on the second week of the Kickstart. They will be experts in some areas and novices in others. Continued talking about successes and challenges is key! Participants will congratulate and coach each other. Some will share great results: increased energy, weight loss, clearer skin. They will discuss what seems to be working. Others may share challenges: decreased energy, gas, frequent hunger. These participants may be experiencing a “detox” phase that will pass and lead to much better days. All concerns will be addressed.

Class 4: Weight Loss
By now, participants are a couple of weeks into the program. They deserve congratulations for their success. Discussions will be kept open to handle any concerns or challenges participants might be experiencing, allowing the group to help each other problem solve. This session will focus on the three ways a low-fat, plant-based eating pattern helps with weight loss.

PLUS: Three Months Coaching

PLUS: Starting an Ongoing Genesis 1:29 Health Program

  • Why a Health Program?
  • Benefits to the congregation
  • Possible health program structures
  • Activity Possibilities
  • Community Outreach
  • Measuring Success
  • And others…