How to Include More Plant-Based Meals in Your Diet
Most likely you have heard the term plant-based when referring to certain diets and how they can be really beneficial for your health.
But what does following a plant-based diet actually mean?
A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products.
SO— a plant-based diet is not necessarily vegetarian, and each person may add more or less animal products into their daily meals.
The basic principles of a whole-foods, plant-based diet are as follows:
Emphasizes whole, minimally processed foods.
Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.
Limits or avoids animal products.
Excludes refined foods, like added sugars, white flour and processed oils.
Pays special attention to food quality, with many proponents of the whole-foods, plant-based diet promoting locally sourced, organic food whenever possible.
For these reasons, this diet is often confused with vegan or vegetarian diets. Yet although similar in some ways, these diets are not the same. Vegans do not consume any animal products, vegetarians exclude all meat and poultry but some eat eggs, seafood or dairy.
The whole-foods, plant-based diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren’t off limits (including eggs, poultry, seafood, meat or dairy).
The idea is to make the base of your diet come from plants and then if your body needs it add animal products here and there. Everyone is different and the most important thing is to understand your body, your needs and what feels and doesn’t feel good.
Key benefits of a plant-based whole foods diet
It supports your immune system.
Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best.Plant foods reduce inflammation.
Plants’ essential nutrients work to resolve inflammation in your body. Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases.A plant-based diet helps maintain a healthy weight.
Staying at a healthy weight is one of the most important things you can do to reduce your risk for cancer. This is because excess weight causes inflammation and hormonal imbalance. If you eat mostly plants, you remove many of the foods that lead to weight gain. Add in exercise and you’re on a path towards weight loss.Plants are high in fiber.
Fiber is present in all unprocessed plant foods, and if you eat more of it you access a whole host of benefits. Think improving gut-health, thus being able to absorb nutrients from food that support your immune system and reduce inflammation. It can also lower cholesterol and stabilize blood sugar and it’s great for good bowel management.A plant-based diet reduces your risk for other diseases too.
The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.
All of these are amazing benefits!
And you most be thinking OK that all sounds soooo good, but how do I make it happen in my life?
Top Tips to incorporate more plant-based foods and meals in your daily life
Make half your plate vegetables for lunch and dinner
Vary the colors and keep it interesting. Salad and roasted vegetables are great options.If you eat meat
Make it a garnish instead of the centerpiece of your meal.Add good fats
Olive oil, olives, seeds, avocados, nuts and nut butters are all really healthy choices. Sprinkle some nuts on your breakfast and add seeds and avocados to your salad.Include whole grains in your diet
Oatmeal, quinoa, buckwheat or barley work really well, (and add some of those good fats to these too).Grab some greens
Green leafy vegetables are so good for us. Think kale, collards, Swiss chard, spinach, and other greens and add them to your meals each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.Make a salad your main meal
Add a base of salad greens, top with a variety of vegetables (different colors look pretty and add more nutrients), top with beans, peas, tofu and a delicious lemon vinaigrette.
If it all seems too daunting, start with one meal a week being plant-based, or make 3 of your breakfasts plant-based and add more as you get used to it. In no time you will feel the benefits and make this your way of life!!!
For more inspiration…
check out my plant-based recipes like:
Spiced Whole Roasted Cauliflower
A delicious dairy-free beverage with the perfect balance of berries, protein and healthy fats so you can have great energy for hours.