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ALL ABOUT PLANT-BASED DIET
Nutrition | August 22, 2017
I’m right in the middle of my Plant Based Certificate course at eCornell and also in the process of putting together a new meal plan for Plant Based Diet eaters or anyone interested in trying out this lifestyle. For now, I’d like to introduce you to the basics of Plant Based Diet and give you a few tips on how to get started.
What exactly is a Plant-Based Diet?
There is a great deal of plant foods that most people never eat. By eating a plant-based diet means you are able to widen the variety of foods that you eat. A “plant-based diet” can be another way of saying “vegan”, though many people do use the term to mean that you eat almost all plants with some animal products.
Health Benefits
Plant-based diets are good for the environment, your heart, your weight and your overall health. This diet is low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants.
In addition, switching to a plant-based diet may have a positive effect on bodily issues such as; abdominal fat, acne, allergies, asthma, body odor, cellulite, eczema, gut flora, fibromyalgia, kidney stones, metabolic syndrome, oral health, rheumatoid arthritis, waist circumference and even weight control.
Studies even suggests that some plant-based diets may be able to help prevent and even reverse some of the top killer diseases, and can be more effective than medication and surgery.
Environmental Friendly
A plant-based diet is said to impact your carbon footprint. By eating a plant-based diet, you reduce your consumption of animal products which effects the amount of waste factory farms in the U.S. produce.
The Dietary Guidelines Advisory Committee reported that: “Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods …is associated with lesser environmental impact than is the current average U.S. diet.”
How to Start
- Begin to slowly cut out meat. This may be difficult for someone who has eaten meats their whole life, or it could be pretty easy. It all depends on the person. Try by cutting out red meats first and then move to poultry and seafood. Soon you’ll be meat free. Be sure not to fill the missing meat gaps with starches.
- Eliminate eggs and dairy. When you have cut out all meats from your diet, that is considered vegetarian. It is only when you eliminate eggs and cut out dairy that you are considered to be “lacto-ovo” or vegan.
- Eat whole, unprocessed foods. Add some protein-rich plant foods like tempeh, tofu, seitan, and beans into your diet. Switch from roasted to raw nuts for a great, plant based diet snack!
What to Eat
- Fruits and veggies. Of course
- Beans and other proteins: Lentils, black beans, kidney beans, pinto beans, garbanzo beans, and soy to name a few.
- Nuts and seeds
- Good fats.: Not all fats are bad for you. An example of a preferred plants with good fats are avocados
- Greens: Dark leafy greens are full of calcium, iron and a ton of vitamins. These can include kale, spinach, broccoli, and collards.
- Good starches: Sweet potatoes, red potatoes, squash, brown rice, sprouted whole wheat, steel-cut oats, among others.
Like with most diet changes, the key to a successful transition from your current diet to a plant-based one is to take things at a slow and gradual pace. Rather than trying to suddenly cut out a bunch of foods and add a bunch of healthy ones all at once, start by making one tiny change at a time.
In conclusion, a plant-based diet may seem restrictive at first but just look at it as a new and simpler way of eating! Be sure to include all four food groups at each meal: plant protein, fruit, vegetables and whole grain.
Private Member |
usa
Yay, looking forward to the new diet plan! I just met a vegan bodybuilder at my gym couple of months ago and she has inspired me to eat lots more plant based foods and less animal foods. I’ve discovered some meat alternatives that taste delicious. She’s recommended some foods as well. She said it’s not as hard as you think with so many plantbased food products and recipes out there. I love fish and it is very nutritious so that’s something I probably won’t be able to give up.
Private Member |
montana, usa
Yay yay yay!! I cannot wait for the vegan meal plant to come out. I’ve been vegan for 12 years and love it, I’m excited to see the new plan!
Private Member |
Amazing results already. Started a “low fat whole food plantbased” diet just a week ago (7 days) and, surprisingly, I’m not missing any of the red meat I was used to eat, frequently. The “idea” of plant based was brought to me by Dr. Joel Fuhrman’s book “Eat to Live”, and I am currently researching the web in search of additional information on the subject.
Private Member |
lakewood, ohio, united states
My hubby and I just watched ‘what the health’ and i was going to post to you about it to hear you opinion zuzk, but it looks like you’ve already addressed the plant-based diet issue! We are down to give it a try, we eat meat almost every day, and i eat hard boiled eggs like literally every morning 🙁 lol so it will definitely be a change, but it made a lot of sense to us when they talked about common misconceptions of needed to eat animal protein to gain muscle, or the fact that we are just not evolutionarily adapted to be carnivores!! what a eye-opener. I’m ready to try my hand at being a ‘frugivore’ 😉 Thanks for all your recipes to keep us inspired!!
<3 ya Zuzk!!!
Private Member |
Can’t wait for the meal plan to come.
Private Member |
Do you have any estimated date on when you will have this out? I will definitely buy!
Private Member |
lake tahoe, nv, usa
I do not, but hopefully before the holidays. I’ve been working on it, but life and other work always gets in the way.
Private Member |
i am stoked that you are adding vegan/plant based information and meal options to your website. i’ve been vegan for twenty years, and it is a fantastic lifestyle. super healthy, kind to the animals, and good for the planet! thanks so much!
Private Member |
lake tahoe, nv, usa
The meal plan will not be 100% vegan but there will certainly be options because I do have a lot of vegan followers so it will accommodate most people
Private Member |
That’s great to hear! Thanks!
Private Member |
Hi Zuzka, are you familiar with Macrobiotic, is also a plant base.
Private Member |
winnipeg, canada
I got your other meal plan which is great and I’ve only been picking pieces from it! I’m a new vegan but haven’t had issues with the food. Because I’m still new to it I’m trying to make sure I’m getting all the right nutrients! I can’t wait for the plan. If you have more suggestions I’ll take them!