What does it really mean?
Going plant based is a simplified term that refers to adjusting your lifestyle in order to maximize whole, minimally processed foods. The emphasis focuses on whole fruits, vegetables, whole grains, legumes, seeds and nuts. These important components should make up the majority of your diet! Additionally, this lifestyle encourages shifting your mindset in the way you think about meat and animal food products, incorporating them as more of a garnish rather than a centerpiece, of meals.
The incorporation of more plant based eating has been a lifestyle that has been structured over centuries. Some of these originators include Mediterranean civilizations. Modern day plant based eaters would include vegans, vegetarian, lacto-ovo (milk & egg eating) vegetarians, and pescatarians (fish eating vegetarians). The term flexitarian refers to those who are basically vegetarian but not rigidly so, and will occasionally consume meat or fish.
What are the health benefits?
The health benefits of going more plant based or a variation include:
- Reducing the risk of heart disease
- Reducing the risk of cancer
- Reducing the risk of obesity
- Reducing the risk of diabetes
- Reduced risk in the development of cognitive impairment or dementia
- Weight loss and maintenance
Overall, studies have shown that incorporating a diverse plant based diet has a number of benefits which are key to overall health and lifespan. Not only does the incorporation of a more plant based diet have long term disease prevention benefits, but it also has tremendous benefits on your microbiome health: Improving gut health, and feeding your good bacteria, so they replenish themselves. You can read more about that here.
Beneficial dietary components from a plant based diet include fiber, omega-3 fatty acids, phytochemicals, antioxidant nutrients, and monounsaturated/polyunsaturated fats. The incorporation of going more plant based, vegan, or vegetarian has OVERWHELMING, EVIDENCE BASED BENEFITS for your short and long term health. This is true when it is done with knowledge and planning.
What do you need to consider to ensure a healthy and non-deficient diet?
If you have been considering altering your lifestyle to being more plant based which includes going vegan or vegetarian, it is important to note meeting nutritional needs. A method of meeting nutritional needs includes incorporating a variety of plant based foods into your diet. Variety encourages a wide range of nutrients from a number of foods. Eating a wide variety of fruits, vegetables, whole grains, and legumes are beneficial as well as working with a professional to provide accurate zinc, B12, and calcium supplements. This will ensure you will be getting adequate nutrient needs on a plant based lifestyle!
How do you implement a plant-based diet easily?
Now that you have this information- how do you put it into practice? It is a common misconception that removing animal products from your diet is complicated or impossible. Today, there are so many options for vegans and vegetarians for recipes including books, social media or blogs that provide a wealth of recipes that can be easily incorporated. You can also start with the plant-based recipes and references provided on our HD4U site.
Here are three simple steps so you can start right now:
- Start by including more vegetables in your diet: This can be as simple as roasting vegetables in the oven and having them as a dinner side, adding side salads-loaded with vegetables (vs. cheese, dressing or croutons), or throwing in a handful of greens into your morning smoothie.
- Gradually reduce meat consumption: Ease into this lifestyle plan by trying plant based recipes and slowly replacing animal proteins with plant based ones which can include various legumes, nuts, tofu, tempeh, etc. Also, incorporating whole grains will provide you with more satiety per meal, fiber and necessary B vitamins.
- 1 to 2 days a week going meatless: Meatless Mondays is a trendy example of encouraging going meatless at least one day a week. Compose your plates of vegetables, leafy greens, fruits, whole grains, and protein in the form of legumes. If you are in pinch keep a snack of nuts and no sugar added dried fruits on hand!
If you need further help, don’t hesitate to contact Donna Wolf RDN, CLT, and make an appointment for an individualized assessment and counseling session to meet your specific goals and needs.
Call today for a pre-appointment consultation: (858) 335-2140 or email for more information: donna@healthydirectionsforyou.com.