No matter your environmental or health goals, switching to a whole food, plant-based diet can help. Scientific research, as evidenced in The China Study, indicates this way of eating may prevent and even reverse certain diseases.
Start adding more plants to your meals slowly – including spinach and peppers in your morning eggs, and include salad or side dish of grilled veggies as part of lunch or starting a Meatless Monday initiative!
What is a Plant-Based Diet?
A plant-based diet is an eating plan that excludes or limits meat, fish and poultry as well as processed products derived from these animal sources, with emphasis placed on eating whole foods such as vegetables, fruits, nuts and seeds, whole grains and legumes.
This meal plan offers plenty of fiber, vitamins and minerals while potentially lowering cancer risks. Although small amounts of animal proteins and fats such as salmon or chia seeds may be consumed for optimal nutrient absorption, most nutrients should come from plant sources.
Start by filling half your plate with produce at meals and snacks. Choose colorful varieties like peppers, spinach, tomatoes, squash and berries. Top romaine and other leafy greens with fruits like sliced pears or papaya; or mix fresh or frozen berries with unsweetened yogurt for a quick breakfast option. Don’t forget protein-rich foods like beans & lentils, nondairy milk with fortified soy beverages, nuts & seeds as part of a balanced diet plan!
What is a Vegetarian Diet?
There is mounting scientific evidence proving that whole-food, plant-based eating can prevent and even reverse many chronic diseases. With appropriate guidance, physicians and healthcare practitioners can help their patients adopt this healthy eating style.
Plant-based diets emphasize fruits, vegetables, whole grains, beans, peas and lentils, nuts and seeds with healthy oils like olive oil – in short they’re quite eco-friendly as their production puts less strain on the planet compared to meat-based diets.
Many who follow a plant-based diet report improved fitness results, more energy, and improved health outcomes. A plant-based diet can be tailored to each person’s personal preferences; using it as a framework to create healthier meals. As with any diet plan, however, it’s essential that nutritious food be included while cutting back on empty calorie consumption from processed products.
What is a Vegan Diet?
A plant-based diet can consist of an entire eating plan or just certain food groups such as vegetables, fruits, whole grains, beans, legumes and nuts. While generally they don’t include animal products like eggs and dairy (if eaten), it is advised that those following such an eating regimen take a B12 supplement in order to avoid vitamin deficiencies such as anaemia.
Dietitians frequently recommend the Mediterranean and Nordic Diets(link opens in new window) as an approach to eating plant-based. These eating plans focus on eating an abundance of vegetables, fruits, herbs, whole grains, beans, nuts and olive oil; fish, poultry and eggs can sometimes be included occasionally; red meat is typically excluded as are sweets and processed foods; veganism represents the ultimate plant-based diet plan.
What are the Benefits of a Plant-Based Diet?
Plant-based diets have been shown to lower your risk of several common diseases, including heart disease and diabetes. Furthermore, this approach can be an effective way of controlling weight by eliminating high-calorie foods that cause overeating and obesity.
Fiber supplements help ensure you consume enough, which lowers cholesterol levels and promotes better bowel health, as well as potentially decreasing your risk for certain cancers and chronic illnesses.
A plant-based diet includes an abundance of fruits and vegetables, whole grains, beans, nuts, and seeds as well as small amounts of meat or fish and low-fat dairy. A diet consisting of this variety should provide numerous important nutrients such as protein, calcium and vitamin D (if fortified), iron zinc potassium folate folate omega 3 fats soluble fibre to support physical activity as well as mental wellbeing supports. Any changes you make must first be discussed with a healthcare provider.
What are the Cons of a Plant-Based Diet?
An optimal plant-based diet can satisfy most healthy adults’ nutritional requirements. It typically consists of fruits and vegetables, whole grains, beans, and nuts while being free from processed foods, added sugars, saturated fats and trans fats – providing an ideal way to satisfy healthy adults’ nutrient requirements while simultaneously increasing omega-3 fatty acid and phytochemical consumption (which could potentially reduce cancer risks).
An effective plant-based diet includes some animal foods like skinless poultry, fish, eggs, soy products and tofu; however these should only make up a small part of the overall diet. Plant-based diets offer many health advantages including fiber rich low calorie consumption which are ideal for weight management.
How Can I Start a Plant-Based Diet?
Plant-based diets don’t have to be restrictive – in fact, they can provide plenty of opportunities to explore and experiment with new cuisine. You just need to think differently when making decisions.
Some processed plant foods, like veggie chips and white bread, may contain more saturated fat and sugar than their meat-based equivalents. Instead, opt for whole grains, beans, fruits, and vegetables instead.
Fill two-thirds of your plate with fruits, vegetables, whole grains, beans and seeds for maximum plant-based benefits: lower risks of heart disease, high blood pressure, diabetes and obesity; plants are rich in fibre, vitamins and minerals as well as phytochemicals antioxidants folate that support heart health; plus they make great sources of protein for those not yet ready to completely ditch meat from their diets.
