Brenda Khan
A plant-based diet is one that focuses on eating mostly plants, such as fruits, vegetables, nuts, seeds, whole grains, legumes, herbs, and spices. It does not necessarily exclude animal products like meat, fish, eggs, and dairy but aims to make plants the central part of meals. This flexible approach allows individuals to include some animal products while still reaping the health benefits associated with plant-based diets, such as a reduced risk of heart disease, certain cancers, and type 2 diabetes.
| Characteristics | Values |
|---|---|
| Food Focus | Plants, including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices |
| Animal Products | Not necessarily excluded, but limited and used as a complement to plant-based meals |
| Processed Foods | Excluded or minimised |
| Health Benefits | Reduced risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline |
| Environmental Impact | Smaller environmental footprint, reduced water consumption and land use |
Fruits and vegetables
When it comes to fruits, opt for a variety of colourful options such as berries, citrus fruits, pears, peaches, pineapple, and bananas. These provide a range of essential nutrients and can be enjoyed as a healthy dessert or snack.
For vegetables, include a mix of leafy greens and colourful options like kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, and peppers. Leafy greens such as kale, collards, Swiss chard, and spinach can be cooked in various ways to preserve their flavour and nutrients. Building a meal around a salad is a great way to ensure you're getting enough vegetables.
In addition to fresh produce, starchy vegetables like potatoes, sweet potatoes, and butternut squash are also part of a plant-based diet. These provide complex carbohydrates and can be included in meals in various ways.
When choosing fruits and vegetables, it is best to opt for whole, minimally processed options. While frozen or canned produce can be convenient and nutritious, fresh fruits and vegetables are typically the most nutrient-dense.
By incorporating a variety of fruits and vegetables into your diet, you'll not only improve your health but also add colour, flavour, and texture to your meals.
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Nuts and seeds
Some examples of nuts include hazelnuts, walnuts, and almonds, which are true tree nuts composed of a seed surrounded by dry fruit and encased in a hard shell. The peanut, however, is actually a legume, and not a nut.
Seeds, on the other hand, include flax seeds and chia seeds, which are very rich in dietary fibre. Flax seeds are considered by many to be a superfood, and are often ground up and added to foods. Sesame seeds are also a good source of calcium, providing 26% of the recommended daily intake.
In terms of how to incorporate nuts and seeds into your diet, they can be added to morning cereal, yoghurt, or oatmeal. They can also be used as a healthy snack, or added to salads.
Overall, nuts and seeds are a highly nutritious and versatile food group that can be enjoyed as part of a plant-based diet.
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Whole grains
There are many different types of whole grains to choose from, including brown rice, rolled oats, farro, quinoa, barley, buckwheat, and whole wheat bread. These grains can be used as a base for salads, bowls, or burritos, or they can be cooked and topped with nuts, seeds, or fruit for a nutritious breakfast. For example, a breakfast of rolled oats with walnuts, banana, and a sprinkle of cinnamon is a tasty and healthy way to start the day.
In addition to being a good source of protein, whole grains are also a good source of fibre. Fibre is important for digestive health and can help lower the risk of heart disease, diabetes, and other chronic diseases. Whole grains are also a good source of B vitamins, which are important for energy metabolism and nervous system health.
When incorporating whole grains into your diet, it is important to choose unprocessed or minimally processed options. This means avoiding white rice, white bread, and other refined grains that have been stripped of their bran and germ, which contain most of the nutrients. Instead, opt for whole grain versions of these foods, which will provide more nutritional value.
Additionally, when preparing whole grains, it is best to use healthy cooking methods such as steaming, grilling, or stir-frying. Using excessive amounts of oil or butter when cooking whole grains can add unnecessary fat and calories to the dish. It is also important to be mindful of portion sizes, as even healthy whole grains can contribute to weight gain if consumed in excess.
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Legumes
When following a plant-based diet, it is important to incorporate a variety of legumes into your meals to get the full range of nutritional benefits they offer. This can include adding beans to a salad, using lentils in a soup or stew, or snacking on roasted chickpeas. Legumes can also be used to make plant-based burgers, meatballs, and sausages.
In addition to their nutritional benefits, legumes are also good for the environment. They have a smaller environmental footprint than animal-based foods and can help reduce greenhouse gas emissions, water consumption, and land use associated with factory farming.
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Dairy alternatives
Some of the commonly consumed dairy alternatives include:
- Soy milk
- Oat milk
- Coconut milk
- Almond milk
- Rice milk
- Pea milk
- Quinoa milk
- Millet groat milk
- Hemp milk
Frequently asked questions
A plant-based diet is one that consists of food made primarily from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, herbs, and spices. It is not necessarily vegetarian or vegan, as some animal products can be included, but plants should make up the majority of the diet.
Plant-based diets are considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. They have been linked to a reduced risk of heart disease, certain types of cancer, obesity, diabetes, and cognitive decline.
A plant-based diet includes a variety of fruits and vegetables, whole grains such as brown rice, quinoa, and oats, legumes like beans and lentils, nuts and seeds, and healthy fats like avocados and olive oil.
A plant-based diet typically excludes highly processed foods, added sugars, refined grains, and sweets. Animal products such as meat, poultry, dairy, and eggs are limited or excluded, depending on the individual's preferences and interpretation of the diet.
