Adopting A Planet-Based Diet: Saving Earth, One Bite At A Time

A planet-based diet is a way of eating that focuses on natural plant foods and eliminates or reduces animal products. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy. Instead, it involves choosing most of your food from plant sources. The diet is considered nutrient-dense and packed with fibre, healthy fats, protein, vitamins, and minerals. It can also help with weight loss and is good for the environment.

What is a plant-based diet?

A plant-based diet is a way of eating that focuses on natural plant foods and eliminates or reduces animal products. This includes fruits and vegetables, nuts, seeds, whole grains, legumes, herbs, and spices. It does not necessarily mean a person is vegetarian or vegan, but that they are choosing to get most of their nutrients from plants.

The term "plant-based" is quite broad and can be defined in several ways. Some people may use it to describe a vegetarian or vegan diet, but it is not limited to these definitions. A plant-based diet can include animal products like meat, fish, eggs, and dairy, but the emphasis is on 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 each meal be plant-based.

Plant-based diets offer a range of health benefits. They are nutrient-dense, packed with fiber, healthy fats, protein, vitamins, and minerals. Research has shown that plant-based diets can help prevent and manage chronic diseases, lower the risk of certain types of cancer, improve weight control, and promote better heart health.

In addition to the health benefits, plant-based diets are also good for the environment. They have lower greenhouse gas emissions, reduced land use, and help to limit climate change and biodiversity loss.

When it comes to incorporating a plant-based diet into your life, it's important to remember that it's not an all-or-nothing approach. You can start by adding more plant-based foods to your current diet and gradually reducing your consumption of animal products. This might include having a meatless Monday or trying a new plant-based recipe once a week.

Overall, a plant-based diet is a great way to improve your health and the environment, and it can be tailored to your individual needs and preferences.

What foods are included?

A planet-based diet includes a wide range of foods, with the key focus being on plant-based sources. This means that the majority of your meals should be plants, but it does not mean that you have to cut out animal products entirely.

The following food groups are included in a planet-based diet:

• Fruits: apples, pears, berries, bananas, watermelon, peaches, etc.
• Vegetables: leafy greens, broccoli, carrots, sweet potatoes, bell peppers, etc.
• Whole grains: oats, quinoa, brown rice, amaranth, bulgur, farro, whole wheat bread, etc.
• Healthy fats: avocados, olive oil, coconut oil, nuts, olives, seeds, and their butters.
• Legumes: green peas, chickpeas, beans, lentils, peanuts, and natural peanut butter.
• Plant-based proteins: tofu, tempeh, seitan, and vegan protein powders.
• Plant-based milks: soy milk, oat milk, almond milk, cashew milk, etc.

A planet-based diet is not limited to these food groups, and you can still include animal products. However, the emphasis should be on plant-based sources, with at least two-thirds of your plate consisting of plants.

• Oatmeal with walnuts and berries.
• Whole-wheat bread with avocado and tomato.
• Mixed green salad with avocado, olives, feta cheese, tomatoes, and cucumbers, with a vinaigrette dressing.
• Whole grain wrap with hummus, tomatoes, lettuce, onion, and olives.
• Salmon with quinoa and roasted zucchini.
• Whole grain pasta with roasted tomatoes, spinach, garlic, and onion.

What are the health benefits?

A planet-based diet is a great way to improve your health and well-being. Here are some of the key health benefits:

Improved Nutrition

Planet-based diets are packed with essential vitamins, minerals, and phytonutrients. This includes vitamins A, C, E, K, and folate, as well as minerals like potassium, phosphorus, magnesium, and manganese. These nutrients are crucial for the optimal functioning of our eyes, immune system, muscles, heart, nerves, skin, gut, and brain.

Increased Fibre Intake

Planet-based diets are a great way to increase your fibre intake, which is often lacking in the average diet. Fibre helps to reduce digestion speed, stabilize blood glucose, and lower cholesterol. It also promotes bowel health, improves digestion, and enhances the absorption of nutrients from other foods.

Weight Loss and Improved Metabolism

Planet-based diets have been linked to weight loss and improved metabolic health. Research suggests that these diets can lead to a reduction in body weight and improvements in biomarkers of metabolic syndrome.

Lower Risk of Chronic Diseases

The British Dietetic Association states that a planet-based diet can support healthy living at every age. These diets have been associated with a reduced risk of developing chronic diseases, including coronary heart disease, high blood pressure, and diabetes. The American College of Lifestyle Medicine has also stated that a diet based primarily on whole, plant-based foods can achieve remission in many adults with type 2 diabetes.

Improved Cardiovascular Health

Planet-based diets have been shown to have a positive impact on cardiovascular health. They can help lower cholesterol and blood pressure, and reduce the risk of cardiovascular diseases and coronary artery disease.

Cancer Prevention

Following a planet-based diet may also reduce your risk of developing certain types of cancer, including colorectal and prostate cancer. The high antioxidant content of plant-based foods helps to protect the body from free radicals, which can lead to the development of cancer over time.

Environmental Benefits

In addition to the direct health benefits, planet-based diets also have a positive environmental impact. They offer lower greenhouse gas emissions, reduced land use, and help promote biodiversity. By eating less animal products, we can help limit climate change and protect animal welfare.

How does it differ from veganism and vegetarianism?

A plant-based diet is primarily made up of food from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, herbs, and spices. It is a broad term that does not exclude animal products like meat and dairy. However, it focuses on building an eating pattern that is rich in or primarily made of plants.

Veganism and vegetarianism, on the other hand, are more restrictive diets. Veganism excludes all animal products, including meat, dairy, eggs, and even honey. Vegetarianism usually refers to a lacto-ovo-vegetarian diet, which includes eggs and dairy but excludes meat, poultry, fish, and seafood.

The main difference between a plant-based diet and veganism or vegetarianism is the inclusion or exclusion of animal products. A plant-based diet allows for the consumption of meat and dairy, while veganism and vegetarianism restrict or limit these food groups. For example, a vegan may choose a plant-based meal that contains no animal products, but a plant-based diet may include meat or dairy as a smaller part of the meal.

The flexibility of a plant-based diet means that it can be adapted to individual preferences and requirements. For instance, someone following a plant-based diet may choose to include small amounts of poultry, beef, or fish in their diet, while still ensuring that the majority of their nutrient intake comes from plant sources. This adaptability is particularly useful for those with specific dietary requirements, such as a need for more protein or calcium.

In contrast, veganism and vegetarianism are more rigid in their exclusion of certain food groups. Vegans must be careful to ensure they are getting all the required nutrients, as some, like vitamin B12, are more readily available in animal products. Similarly, vegetarians may need to be mindful of their protein and iron intake, as meat is a significant source of these nutrients.

In summary, a plant-based diet is a flexible eating pattern that focuses on increasing plant-based foods while allowing for some animal products. Veganism and vegetarianism are more restrictive diets that exclude or limit animal products to varying degrees. The key difference lies in the inclusion or exclusion of animal-based foods, with plant-based diets offering more flexibility and adaptability to individual needs and preferences.

How to get started

A planet-based diet is a great way to improve your health and help the environment. Here are some tips on how to get started:

Understand the Basics

Start by understanding what a planet-based diet is and its potential benefits. A planet-based diet focuses on eating mostly or entirely plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. It doesn't necessarily exclude animal products, but they should make up a smaller part of your diet. The key is to increase your consumption of plant-based foods while reducing animal products.

Set Your Goals

Decide on your goals and how you want to approach this diet. You can choose to go fully plant-based or take a more flexible approach by including some animal products. Consider your preferences, health goals, and the level of change you're comfortable with. Remember, you don't have to become a vegetarian or vegan to benefit from a planet-based diet.

Start Gradually

Making sudden and drastic changes to your diet can be challenging. Instead, start by gradually incorporating more plant-based foods into your meals. Try Meatless Mondays or start with one plant-based day per week. Slowly increase the number of plant-based meals you eat over time. This approach will make the transition easier and more sustainable.

Focus on Whole Foods

When adopting a planet-based diet, emphasise whole, unprocessed, or minimally processed foods. Choose a variety of fresh or frozen fruits and vegetables, whole grains like quinoa, brown rice, and oats, legumes like beans and lentils, nuts and seeds, and healthy plant-based fats like avocados, olive oil, and nuts. These foods provide a wide range of nutrients and are typically more nutritious than heavily processed options.

Get Creative with Recipes

Explore new recipes and experiment with different ingredients to make delicious planet-based meals. Look for plant-based cookbooks, blogs, or online resources for inspiration. Try out new dishes and cuisines to keep your meals exciting and enjoyable. You can find creative ways to incorporate more plants into your favourite recipes or discover entirely new dishes.

Plan Your Meals

Planning your meals in advance can make sticking to a planet-based diet much easier. Create a meal plan for the week ahead and make a grocery list of the ingredients you'll need. This will help you stay organised and ensure you have the necessary ingredients on hand. It also reduces the temptation to order takeout or resort to less healthy options.

Stock Up on Plant-Based Essentials

Fill your pantry and fridge with planet-based essentials. Stock up on items like whole grains, legumes, nuts and seeds, plant-based milks, and healthy oils. Having these basics on hand will make it easier to prepare meals and snacks. You can also explore specialty stores or online shops for plant-based alternatives to dairy, meat, and other animal products if you want to include them occasionally.

Be Mindful of Nutritional Needs

While a well-planned planet-based diet provides all the essential nutrients, there are a few things to keep in mind. Ensure you get enough protein by including plant-based sources like tofu, tempeh, legumes, and nuts. Also, pay attention to vitamins and minerals like vitamin B12, vitamin D, omega-3 fatty acids, and iron. You may need to include fortified foods or supplements to meet your nutritional needs, especially if you eliminate all animal products.

Remember, this is a journey, and it's okay to go at your own pace. Start by making small changes and gradually incorporate more plant-based foods into your diet. Soon enough, it will become second nature, and you'll reap the benefits of improved health and a reduced environmental impact.

Frequently asked questions