Milly Gaines
A plant-based diet is a way of eating that puts plant-based foods at the centre of your meals. This includes fruits and vegetables, as well as nuts, seeds, oils, whole grains, legumes, and beans. It does not mean that you are vegetarian or vegan and never eat meat or dairy. Instead, you are choosing to get most of your nutrients from plants. There is no set ratio of plant to animal foods, but a good rule of thumb is to have at least two-thirds of your plate made up of plant-based foods.
| Characteristics | Values |
|---|---|
| Definition | A plant-based diet is a way of eating that focuses on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It is not necessarily vegetarian or vegan, as some animal products can be included, but plants should make up the majority of the diet. |
| Benefits | Plant-based diets are associated with numerous health benefits, such as reduced risk of heart disease, certain types of cancer, obesity, diabetes, and cognitive decline. They are also environmentally friendly, helping to reduce greenhouse gas emissions, water consumption, and land use. |
| Foods to Eat | Fruits, vegetables, whole grains, legumes, nuts, seeds, plant-based milks, healthy fats, herbs, and spices. |
| Foods to Limit or Avoid | Animal products such as meat, poultry, eggs, and dairy. Refined and processed foods, including added sugars, sweets, refined grains, fast food, and packaged convenience foods. |
| Sample Meals | Breakfast: Oatmeal with walnuts and berries, or avocado toast with tomato. Lunch: Large salad with vegetables, chickpeas, avocado, and seeds, or a vegetable and legume-based soup. Dinner: Butternut squash curry, grilled vegetables with tofu, or plant-based curry with brown rice. |
What You'll Learn
It's flexible: you can eat animal products, but plants are the focus
A plant-based diet is a flexible way of eating that puts plants at the centre of your meals. This means that fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans make up the majority of your diet. However, this does not mean that you have to give up animal products entirely.
The beauty of a plant-based diet is that it can be tailored to your individual needs and preferences. While some people may choose to exclude animal products completely, others may opt to include small amounts of eggs, poultry, seafood, meat, or dairy. The key is to ensure that plants are the star of the show, with animal products playing a supporting role.
For example, you can try using animal products as a complement to your plant-based meal, rather than making them the main focal point. This might mean adding a sprinkle of cheese to a large salad or using meat as a garnish instead of the main component. By doing so, you can still enjoy the flavours and nutrients of animal products while reaping the benefits of a plant-based diet.
A plant-based diet is not about restriction or deprivation. It's about embracing the abundance and variety of plant-based foods while being mindful of your animal product intake. This flexibility makes it a sustainable and enjoyable way of eating for the long term.
When it comes to animal products, quality is also important. If you choose to include them in your diet, opt for pasture-raised, grass-fed, wild-caught, or organic products whenever possible. This ensures that you're getting the best quality and can even provide additional environmental benefits by supporting local and sustainable farming practices.
In addition to the flexibility of a plant-based diet, it's worth noting that this way of eating offers numerous health benefits. Research has shown that plant-based diets can help with weight loss, improve heart health, reduce the risk of certain types of cancer, boost cognitive function, and lower the risk of developing diabetes. So, by embracing a plant-based diet, you're not only treating your taste buds, but you're also nourishing your body and supporting your long-term health.
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It's a lifestyle change, not a diet
Adopting a plant-based diet is a lifestyle change, not a diet. It is a long-term commitment to eating more plant-based foods and fewer animal products. It is a highly customizable way of eating that can bring about significant health improvements, both physically and mentally.
A plant-based diet is not a vegetarian or vegan diet. It is a flexible approach to eating that emphasizes whole, minimally processed foods and prioritizes plants. This includes fruits and vegetables, nuts, seeds, whole grains, legumes, and beans. Animal products such as meat, poultry, eggs, and dairy are not excluded entirely but are consumed in smaller quantities and used as a complement to a plant-based meal rather than the main focal point.
The beauty of a plant-based diet is that it can be tailored to your specific dietary needs and preferences. Some people following this diet may choose to exclude all animal products, while others may continue to consume small amounts of eggs, poultry, seafood, meat, or dairy. The key is to ensure that the majority of your nutrient intake comes from plant-based sources.
A plant-based diet is considered nutrient-dense, packed with fiber, healthy fats, protein, vitamins, and minerals. Research has shown that this way of eating can help lower the risk of developing chronic diseases such as heart disease, certain types of cancer, cognitive decline, and diabetes. It can also aid in weight management and improve overall health outcomes.
Making the shift to a plant-based diet can be gradual. Start by including more plant-based foods in your meals and reducing your consumption of animal products. Experiment with different recipes and get creative in the kitchen. Remember, it's not about restricting yourself but about embracing the abundance of delicious and nutritious plant-based options available to you.
By viewing this as a lifestyle change rather than a diet, you'll be more likely to stick with it and reap the long-term health benefits that come with adopting a plant-based way of eating.
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It's associated with a reduced risk of chronic diseases
A plant-based diet is primarily made up of plant foods, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean cutting out meat and dairy entirely, but rather that a larger proportion of your meals are plant-based.
This style of eating is associated with a reduced risk of chronic diseases. Firstly, a plant-based diet is linked to a lower risk of type 2 diabetes. Research has shown that a plant-based diet can help manage weight and reduce inflammation, which are both factors in the development of type 2 diabetes. Secondly, a plant-based diet is associated with a reduced risk of heart disease. Studies have found that a diet rich in plant foods and lower in animal products is linked to a 16% lower risk of cardiovascular disease and a 31-32% lower risk of death from cardiovascular disease.
In addition, a plant-based diet is linked to a reduced risk of certain cancers. Studies have shown that people who eat lower amounts of meat and fish have a lower risk of colorectal, breast, and prostate cancer. One particular study found that those who closely followed a plant-based diet had a 67% lower risk of breast cancer compared to those who did not. Furthermore, a plant-based diet is associated with a reduced risk of obesity. In regions where plant-based diets are more common, the rates of obesity are considerably lower than in areas where animal-based diets are more prevalent. Finally, a plant-based diet is linked to a healthier gut and better overall cognitive function.
Overall, a plant-based diet is associated with a reduced risk of chronic diseases, including type 2 diabetes, heart disease, certain cancers, and obesity.
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It's environmentally friendly
A plant-based diet is not just good for our health; it is good for the planet's health, too.
Adopting a plant-based diet is an environmentally-friendly choice for several reasons. Firstly, it reduces carbon emissions. Animal husbandry creates as many carbon emissions as the entire transportation sector. If we all cut down on animal products, we would significantly reduce our carbon footprint.
Secondly, a plant-based diet reduces water use. Animal agriculture uses more than 50% of freshwater. Pound-for-pound, animal-sourced foods require much more water to produce than plant-based foods. For example, it takes 2000-8000 gallons of water to produce just 1 pound of beef, whereas producing 1 pound of tofu requires 302 gallons of water.
Thirdly, eating more plants and fewer animal products helps protect wildlife, flora, and fauna. Animal agriculture is a major driver of habitat destruction, as it requires vast amounts of land for livestock grazing and feed production. This leads to deforestation and the loss of vital ecosystems.
Finally, a plant-based diet reduces pollution in our waterways, streams, and oceans. Animal agriculture produces a significant amount of waste, which ends up in our water systems and contributes to ocean pollution.
In addition to these environmental benefits, a plant-based diet is also good for our health. Plant-based diets are nutrient-dense, packed with fiber, healthy fats, protein, vitamins, and minerals. They have been linked to improved heart health, better weight management, and a reduced risk of chronic diseases.
Transitioning to a plant-based diet is, therefore, a win-win for both our health and the planet's sustainability.
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It's nutrient-dense, packed with fibre, vitamins and minerals
A plant-based diet is a lifestyle change that can lead to health improvements, both physically and mentally. It is a nutrient-dense diet, packed with fibre, vitamins, minerals, and healthy fats.
Fibre
Fibre is found in multiple varieties in all intact plant foods, and it protects the gastrointestinal, cardiovascular, and immune systems. Whole foods of healthy fats and protein-rich in antioxidants like nuts, seeds, and whole grains are included in this diet.
Phytonutrients
Phytonutrients are a vast class of thousands of compounds, including glucosinolates, carotenoids, and flavonoids, which work synergistically to reduce inflammation and oxidation, providing protection from disease initiation and progression.
Vitamins and Minerals
A plant-based diet is rich in vitamins and minerals. It includes vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices, which can be consumed in infinite combinations. In accordance with the United States Department of Agriculture, American Heart Association, and American Institute for Cancer Research, half of the plate should consist of vegetables and fruits to ensure adequate intake of fibre, potassium, magnesium, folate, iron, and vitamins A and C, nutrients that tend to be low in the standard Western diet.
Healthy Fats
Healthy fats—avocado, nuts, olives, seeds—are a great way to keep you satisfied. Whole food sources of fat (e.g., nuts, seeds, avocados) should be prioritised over processed fats (e.g., oils).
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Frequently asked questions
A plant-based diet is a style of eating that focuses primarily on foods derived from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. 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 very healthy, offering all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fibre and phytonutrients, and have been linked to a reduced risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.
Focus on whole, minimally processed foods, with plenty of fruits, vegetables, whole grains, legumes, seeds, and nuts. Include healthy fats like avocados, olive oil, and unsweetened coconut. Choose plant-based milk, coffee, tea, and sparkling water as beverages.
Heavily processed foods should be avoided, including fast food, sweets, refined grains, packaged and convenience foods, and artificial sweeteners. If including animal products, choose quality, locally-sourced options and consume them in smaller quantities.
Start by including more plant-based foods in your diet, without completely removing animal products. Try meatless Mondays, or add plant-based sides to your meals. Gradually shift to a more plant-based diet, and don't be discouraged if it takes time!
