Tips To Get Started, Foods To Eat And Recipes

As the name suggests, a plant-based diet is about getting most of your calories and nutrients from plants. But there is room for the meat and animal products you love – sparingly.

Given the relatively broad parameters, there are many healthy diets that focus on whole foods and plant-based fruits and vegetables, said Brie Turner-McGrievy, Ph.D., RD, a professor at the Arnold School of Public Health at the University of South Carolina. TODAY.com tells.

The benefits of a plant-based diet include health benefits and flexibility, explains Amy Shapiro, registered dietitian, founder and director of Real Nutrition in New York City. And even though you are restricting foods, like meat and cheese, you don’t have to give them up completely.

Here’s what you need to know about starting a plant-based diet.

How can I start a plant-based diet?

Eating plant-based is usually a healthy dietary approach, but don’t assume that cutting down on animal products will automatically make you eat healthy, says Shapiro. For example, if you eat mostly refined carbohydrates and processed foods, that is not necessarily healthy or nutrient dense.

Here are some tips for starting a plant-based diet:

• Fill half your plate for meals and snacks with non-starchy vegetables and fresh fruit, such as leafy greens, carrots, peppers, broccoli, cauliflower, berries, grapes, apples, pears and melons.
• Fill the rest of your plate or snack bowl with lean proteins (like chicken, tofu, beans or yogurt), complex carbohydrates high in fiber (like whole wheat pastas, farro, quinoa and other whole grains or starchy vegetables, like potatoes sweet), and healthy fats (avocados, nuts, seeds, and olive and other oils).
• You can still eat foods like cheese, red meat and sweets, but limit them, choose high quality options and make them the star of the meal so you can savor them and satisfy your cravings.

plant-based diet versus vegan

A vegan diet falls into the category of a plant-based diet, but is more restrictive because you don’t eat any animal products on a vegan diet at all. That means no eggs, honey, dairy or meat.

Because a plant-based diet is more flexible and allows occasional enjoyment of animal products, it is easier to adopt. And since you’re still loading up on plants, you get many of the same health benefits as people who follow vegan diets.

Some of the diets that fall under the plant-based umbrella include:

• semi-vegetarian dietssuch as the Mediterranean diet or the DASH Diet, which limits red meat and allows some white meat, fish, dairy and eggs.
• pesco-vegetarian diet, where you avoid meat, but allow fish, dairy and eggs.
• vegetarian diet, where you avoid meat and fish, but allow dairy and eggs.

benefits of a plant-based diet

Here are some known benefits of following a plant-based diet.

Meet the daily needs of vitamins and minerals

If you fill about half of your plate with fresh fruits and vegetables, you’re likely to get all the vitamins, minerals, and macronutrients and micronutrients you need, explains Shapiro.

Reduce the risk of health problems and help manage them

Following a plant-based diet makes it easier to control less healthy foods, such as saturated fats and sugars, so you’re reducing your risk of heart disease, Type 2 diabetes, obesity and other health problems.

A plant-based diet is also good for people with chronic conditions, such as high blood pressure, heart disease and Type 2 diabetes, because you are limiting saturated fats and sugars.

Weight loss and management

Research shows that eating plant-based can be a good diet for weight loss. A 2015 review published in the Journal of the Academy of Nutrition and Dietetics found that according to data from 15 studies, people who followed a plant-based eating plan for weight loss lost an average of 7.5 to 10 pounds.

A 2015 randomized controlled trial published in the journal Nutrition (of which Turner-McGrievy was the lead author) compared weight loss over 6 months for people on vegan, vegetarian, pesco-vegetarian, semi-vegetarian diets. or omnivorous that people were vegan. dieters lost the most weight during the trial (7.5% of their baseline body weight). But the people on the other four types of diets (including the omnivorous diet) lost just over 3% of baseline body weight.

And according to a 2016 review article published in The Permanente Journal, eating plant-based can support weight management, reduce medication needs, lower risk for most chronic diseases and deaths from heart disease.

Environmentally friendly

Eating plant-based is good for the planet, since farming animals for food is known to be one of the biggest contributors to greenhouse gas emissions.

Are there any downsides to a plant-based diet?

Many major health groups consider it a healthy diet for people of all ages and stages of life. But certain health conditions may not respond well to a plant-based diet, such as digestive issues where you need to limit the amount of fiber you eat, or kidney disease, when you need to watch your potassium intake, that’s easy. available in plant foods, says Shapiro.

Consult your health care provider if you have underlying health conditions and would like to switch to a plant-based diet.

Another advantage of plant-based diets is that it can be time-consuming to prepare fresh fruits and vegetables, the main component of your meals and snacks. Shapiro’s advice: Plan ahead. Vegetables roasted ahead of time can be a quick salad or sandwich. Wash and cut fruit which can be easily consumed with yogurt and nuts or into a smoothie. And keep frozen fruit and vegetables on hand.

eat foods on a plant-based diet

Some suggestions for foods to add to your diet if you want to eat more plant-based:

Peas

Beans are packed with nutrients, including magnesium and fiber. Legume consumption is also associated with a lower risk of heart disease. Beans are versatile, fit into any budget and are easy to prepare, whether you buy them canned or dried. If you buy canned beans, rinse them to remove some of the excess salt. Hummus is another way to enjoy beans.

Sweet potatoes

Sweet potatoes have a naturally sweet taste, which is further enhanced by roasting, and are one of the main sources of beta-carotene – a precursor to vitamin A and anthocyanin, a phytochemical. Studies have shown that sweet potatoes promote metabolic control.

Kimchi

As a fermented food, this spicy pickled cabbage dish naturally contains probiotics and is loaded with vitamins A and C, and minerals such as magnesium, calcium and selenium.

Nuts

A handful of nuts a day is recommended to help lower cholesterol and prevent heart disease. Walnuts could be a very good choice. As well as offering plant-based protein, fiber and healthy fats, they contain three minerals – manganese, copper and magnesium – which also help maintain bone health.

Peanut butter

Nut butters are high in unsaturated fat and are a good source of protein. Choose natural, low-salt peanut butter with no added sugar or palm oil.

Farro

This ancient grain has been popular in other countries — mostly Italy — for a long time, but its popularity is rapidly increasing in the United States as a nutritious substitute for other common grains. It is rich in fiber and protein and has a nutty taste.

Tofu

Grilled, fried or baked tofu contains protein and is a complete source of all nine essential amino acids needed by the body. Flavor-wise, it soaks up whatever sauces or spices you cook in it.

Broccoli

Broccoli is high in cancer-fighting sulforaphane and is also a good source of protein.

chimichurri sauce

This no-cook sauce is made with fresh parsley, oregano, garlic, oil and vinegar, making it a great way to add fresh herbs and boost your antioxidants.

Brightly colored fruits and veggies

They are richer in phytochemicals than lighter options, so choose dark leafy greens like spinach, very orange carrots, bright berries – all of those are packed with antioxidants. But all fruits and vegetables are beneficial, so look for what’s seasonal, affordable and fits your lifestyle.

plant-based diet meal plan

Here is a sample menu for a plant-based diet created by Shapiro:

Breakfast

Smoothie (1 banana, 1 tablespoon peanut or other nut or seed butter, 1 cup almond milk, 1/2 cup frozen cauliflower, 1 serving chocolate vegan protein powder, cinnamon)

Lunch

Big salad with quinoa, beans, olives, avocado and veggies

Snack

Pineapple slices with coconut yogurt and hemp seeds

Dinner

Zucchini noodles with chickpeas and shrimp in a tomato-based sauce

Dessert

Dark chocolate chip oatmeal cookies

plant-based diet recipes

Here are some plant-based diet recipes from TODAY.com to try: