Shop with Jeff Novick – Full Segment FAST FOOD DVD
https://www.youtube.com/watch?v=PXi998JX8YM
This video shows how to buy WFPB packaged foods.

Jeff Novick's Fast Food DVD - Vol. 1 "The Basics"
https://store.vegsource.com/collections/jeff-novick/products/jeff-novicks-fast-food-dvd-vol-1-the-basics
This video shows how to assemble WFPB meals from packaged foods and pre-cut frozen vegetables.

The main purpose of cooking with liquid is to conduct heat.

https://www.drmcdougall.com/misc/2007nl/aug/cookingwithoutoils.htm by Mary McDougall.

• Browning vegetables
• Baking without oil
• Sautéing without oil
• Choosing cookware

Fruits are nature's whole-food sweeteners. Mangoes, persimmons, figs, and dates are some of the sweetest fruits.

Dried fruit, like raisins and dried dates, are extra sweet.

• https://nutritionfacts.org/video/are-raisins-good-snacks-for-kids/
• https://nutritionfacts.org/video/the-healthiest-raisin-2/
  Current raisins are healthier than large raisins because more skin.
• https://nutritionfacts.org/video/the-healthiest-sweetener/
  The healthiest sweetener is date sugar.
• https://nutritionfacts.org/video/are-dates-good-for-you/
• https://nutritionfacts.org/recipe/date-syrup/
  Date sugar is dried and pulverized dates.

McDougall, Ornish, and Thomas Campbell recommend less than 5% of calories from added sugar; and to avoid artificial sweeteners.

These are add sugar and have no fiber. Their calories would displace whole food:

• nectar
• honey
• maple syrup
• jelly, jam, marmalade, and fruit butter
  https://www.mrswages.com/the-difference-between-a-jelly-jam-chutney-marmalade-and-fruit-butter/
  As usual, check the label. If it has added sugar or juice, it's not whole. If it has zero-grams fiber, it's not whole. I only found two commercial jams with fiber and they contained polydextrose which is a synthetic polymer classified as dietary fiber.

Artificial sweeteners:

• https://nutritionfacts.org/video/effect-of-sucralose-splenda-on-the-microbiome/
  Non-caloric artificial sweeteners induce glucose intolerance by altering the microbes in the gut.
• https://nutritionfacts.org/2013/05/07/is-there-a-safe-low-calorie-sweetener/
  Erythritol is the safest artificial sweetener.
  https://en.wikipedia.org/wiki/Erythritol
  Erythritol is 60–70% as sweet as sucrose (table sugar).

Eating small amounts of some low-calorie refined food is OK because it doesn't displace many nutrients. These refined foods have low-calorie density:

• vegetable stock or broth (0.1 kcal/g)
• vinegar (0.2 kcal/g)
• unsweetened plant milk (0.3 kcal/g)