Many are becoming interested in plant-based nutrition due to a greater awareness that eating predominantly meat and dairy contributes to global pollution. Such diets typically consist of vegetables, whole grains, legumes and nuts.
Foods high in fiber, packed with essential vitamins and minerals, and often low in calories, saturated fat and cholesterol can make up a healthy diet; however, those following such a plan could run the risk of nutritional deficiencies such as B12 or iron deficiencies.
Eat More Vegetables
A plant-based diet includes vegetables, fruits, whole grains and beans such as peas, lentils and nuts – with minimal amounts of meat or processed food or added fats and oils – and excludes meat, processed foods and added fats and oils. Adopting this way of eating can lower heart disease risk factors, lower cholesterol and help regulate both blood sugar and weight.
Plant-based diets can meet protein, calcium and vitamin B12 needs through various sources such as legumes, seeds, nuts, whole grains and fortified cereals. Furthermore, including animal products can add extra iron and omega-3 fatty acids that might otherwise be harder to obtain solely through plants.
People unfamiliar with vegetarian dining may initially find the transition difficult, so it is advisable to slowly transition over. Consume plenty of liquids to prevent dehydration and maintain normal bowel movements; aim for four servings of vegetables daily as well as two fruit.
Eat Less Meat
No matter whether it’s vegan (eliminating all animal products) or vegetarian, plant-based diets have been linked with improved health outcomes, including reduced risks for diabetes, high blood pressure and heart disease. But the “plant-based” label can also be used as a marketing ploy by highly processed instant noodles and chips manufacturers.
Many people fear they won’t get enough protein if they switch to a more plant-based diet, but there are plenty of delicious sources. Tofu, tempeh, black beans, chickpeas and lentils provide lots of protein as do brown rice, quinoa and nuts and seeds – as do tofu itself and tempeh!
Try filling up half your plate with vegetables at lunch and dinner, using vegetables as snacks dipped into hummus or salsa as dippers. Have at least one meatless meal each week that includes healthy fat sources like olive oil, avocados or unsalted nuts as protein sources.
Eat Vegetarian Meals
An effective plant-based diet can provide all of the vitamins and minerals you require. Include vegetables, fruits, whole grains and beans; plus healthy fats like olive oil, unsweetened plant milks (such as almond, coconut and cashew milks), nut butters and avocados into your meal plans.
Diets that focus on plant foods have the power to strengthen immune systems and lower inflammation linked to diseases like heart disease and arthritis. Diets focused on plants may also lower your risk for obesity and help you shed unwanted pounds faster than ever before; furthermore, research indicates that plant-based diets produce less climate-altering greenhouse gas emissions as well.
Opt for Good Fats
Plant-based diets allow for an abundance of healthy fats from olives and their oil, avocados, nuts and nut butters, seeds and unsweetened vegan milk containing unsaturated fatty acids that promote heart health and help manage blood sugar levels.
Diets that emphasize whole grains, legumes and beans as part of their staple food choices tend to consume less meat and dairy products overall.
Plant-based diets don’t need to be all or nothing approaches; in fact, they can be helpful for people suffering from conditions like diabetes, high cholesterol or obesity. Plus they reduce cancer risks while improving overall health and well-being! Our clinical dietitians can work with you to develop a meal plan tailored specifically to your goals and tastes; including options with meat or fish should desired! Then start reaping the long-term advantages of plant-based eating!
