What Is a Plant-Based Diet?
A plant-based diet is a way of eating that emphasizes natural, minimally processed foods from plants. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based proteins like tofu and tempeh. Many people adopt a plant-based diet for health, environmental, ethical or religious reasons.
The term "plant-based" means that the majority of foods eaten come from plant sources. A plant-based diet limits or avoids animal products and foods that are highly processed or refined. Beyond that basic premise, there are many variations of the plant-based diet.
Types of Plant-Based Diets
There are several types of plant-based diets. These include:
- Vegetarian: Does not eat meat, poultry, fish or seafood. May consume eggs and dairy products.
- Lacto-ovo vegetarian: Does not eat meat, poultry, fish or seafood but does consume eggs and dairy products.
- Lacto vegetarian: Does not eat meat, poultry, fish, seafood or eggs but does consume dairy products.
- Ovo vegetarian: Does not eat meat, poultry, fish, seafood or dairy products but does consume eggs.
- Pescatarian: Does not eat meat or poultry but does consume fish, seafood, eggs and dairy products.
- Flexitarian: Mainly vegetarian but occasionally eats meat, poultry, fish or seafood.
- Pollotarian: Does not eat red meat or seafood but does consume poultry, eggs and dairy products.
- Vegan: Does not consume any animal products including meat, poultry, fish, seafood, dairy or eggs.
- Raw vegan: Vegan diet consisting mainly of uncooked fruits, vegetables, nuts and seeds.
- Whole food plant-based (WFPB): Vegan diet avoiding additional oils. Focuses on whole fruits, vegetables, legumes, nuts and seeds.
Benefits of a Plant-Based Diet
Following a plant-based diet has been linked to numerous health benefits including:
- Lower risk of heart disease
- Reduced blood pressure
- Lower cholesterol levels
- Lower rates of stroke
- Decreased risk of cancer
- Increased longevity
- Healthy body weight
Plant-based diets tend to be higher in fiber, antioxidants, potassium, magnesium and unsaturated fats which offer protective effects for the body. They also eliminate exposure to hormones, antibiotics and environmental contaminants found in animal products.
What to Eat on a Plant-Based Diet
A well-balanced plant-based diet should include plenty of:
- Fruits: Berries, citrus fruits, stone fruits, apples, grapes, melons.
- Vegetables: Leafy greens, broccoli, cauliflower, carrots, onions, mushrooms.
- Whole grains: Brown rice, oats, barley, millet, buckwheat, quinoa, wheat berries.
- Legumes: Beans, lentils, chickpeas, peas.
- Nuts: Almonds, walnuts, pistachios, cashews, Brazil nuts.
- Seeds: Chia, hemp, flax, sunflower, pumpkin.
- Plant-based protein: Tofu, tempeh, seitan, edamame.
- Healthy oils: Olive oil, avocado oil, coconut oil.
Non-dairy milks like almond, cashew or oat milk can be used in place of cow's milk.
For those including eggs and dairy, opt for organic and antibiotic-free whenever possible.
Foods to Avoid on a Plant-Based Diet
A plant-based diet eliminates:
- Red meat: Beef, pork, lamb.
- Poultry: Chicken, turkey.
- Fish and seafood
- Eggs (for vegan/WFPB diets)
- Dairy products (for vegan diets)
- Processed meats: Bacon, sausage, salami.
- Fried foods and trans fats
- Refined grains
- Added sugars
- Highly processed snack foods and desserts
Getting Started on a Plant-Based Diet
Transitioning to a plant-based diet doesn't have to be difficult. Here are some tips to get started:
1. Educate Yourself
Learn about nutrition on a plant-based diet. Understand optimal sources of protein, iron, calcium and vitamin B12. Discover tips for meal planning and read up on potential nutrient deficiencies to avoid.
2. Make Gradual Changes
Going fully plant-based overnight rarely sticks. Take it step-by-step for lasting changes. Start by incorporating more meatless meals during the week. Build up your kitchen with plant-based staples. Slowly remove certain animal products from your diet.
3. Plan Your Meals
Meal prep will be key, especially at first. Browse plant-based recipes and make plans for breakfasts, lunches, dinners and snacks. This will help ensure you eat balanced meals and meet your nutrient needs.
4. Experiment With New Foods and Flavors
Playing around with new-to-you fruits, vegetables, proteins and grains will keep a plant-based diet exciting. Explore produce at your local farmer's market. Try an ethnic cuisine heavy on plant foods. Open your mind and taste buds up to new possibilities.
5. Focus on How You Feel
Pay attention to changes in your energy levels, digestion, sleep, mood and more as you transition to this way of eating. Feeling good will help make a plant-based diet sustainable.
Plant-Based Diet Guidelines
Following these simple guidelines will set you up for success on a plant-based diet:
Eat Plenty of Fruits and Vegetables
Aim for 7-10 servings of produce daily. Fill half your plate with fruits and veggies at each meal.
Include Good Protein Sources
Incorporate legumes, nuts, seeds, whole grains and plant-based proteins like tofu to ensure you meet your needs. These foods provide essential amino acids.
Opt for Whole Food Carbohydrates
Enjoy naturally occurring carbohydrates from fruits, veggies, beans, lentils, sweet potatoes, brown rice, quinoa and oats instead of refined carbs.
Don't Forget Healthy Fats
Include good fats like avocados, olive oil, nuts and seeds. They help absorb nutrients and keep you satiated.
Stay Hydrated
Drink plenty of fluids, especially water. You'll need more on a plant-based diet with all that fiber!
Supplement Wisely
A B12 supplement is recommended for vegans and vegetarians. Speak to a dietitian about any other supplements to consider.
Allow Occasional Flexibility
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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