By Samantha Peebles
What is a Plant Based Diet?
A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. These foods are full of fiber, vitamins, minerals, antioxidants, free of cholesterol, and low in calories and saturated fat. Choosing minimally processed and natural foods is key to a balanced diet.
Why Go Plant Based?
Harvard Medical School states that, "The latest and best scientific evidence shows that a plant-based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lower the risk of weight gain and chronic disease."
Types of Plant Based Diets
Vegan
Vegetarian
Mediterranean
Macrobiotic
Raw
Ornish
Difference Between Plant Based and Vegan
A plant-based diet predominantly consists of plants; it can be a 100 percent plant diet, but some people include small amounts of animal products.
A vegan diet totally eliminates all animal products. It is a lifestyle; therefore, it is not only about what you eat! It is also what you wear (clothing and shoes), the products you buy (lotion, shampoo, perfume, makeup, etc.), and what you eat!
The main reason for veganism is for the animals, environment, and one’s health.
Planted Based Diets Provide High Amounts of...
Protein, vitamin E, magnesium, antioxidant such as carotenoids and folic acid, omega-6 fatty acid, dietary fiber, vitamin C, and complex carbohydrates.
Make Sure You're Getting Enough of...
Omega-3 fatty acids
Iron
Zinc
Iodine
Calcium
Vitamin D
Vitamin B12.
Health Benefits
May prevent and treat overweight and obesity
Lowers risk of CVD, including hyperlipidemia, ischemic heart disease, and hypertension
Lowers risk of type II diabetes
May protect against cancer and osteoporosis
Environmental Impact
Plant based diets are more sustainable than diets high in animal products
More environmentally sustainable because they use fewer natural resources, less water, fossil fuels, pesticides and fertilizers, and causes less environmental degradation.
"Animal agriculture is associated with land degradation, air pollution, loss of biodiversity, and global warming.
Meat production makes a significant contribution to anthropogenic carbon dioxide emissions and anthropogenic methane and nitrous oxide production" (Academy of Nutrition & Dietetics).
Harvard's Advice
8 Ways to Get Started With a Plant Based Diet
Here are some tips to help you get started on a plant-based diet.
1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
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