Site navigation and social media links
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 |
Why would you need to switch from roasted to raw nuts? Aren’t they both equally plant-based? Me, I like nuts better roasted (dry roasted without salt), because they have more flavor that way. Though if they’re more beneficial raw, I’d try that, too.
Private Member |
I imagine that it’s to do with the effect of heat on unsaturated fat, i.e. the creation trans fats and lipid oxidation, which are damaging to health. To be honest, if you’re avoiding processed foods (biscuits, pastries etc), and following a plant based diet then you’ll be eating plenty of antioxidants and won’t need to worry about a few roasted nuts 😊
Private Member |
tampa, florida, usa
The cooking process of any food is damaging to the vitamins and living enzymes that your food carries. Research has argued that cooking certain foods releases some nutrients that are not obtainable in the raw state of a food, but overall, more nutrients are lost when heat is applied to a food. For example: A raw nut is able to sprout which means that the enzymes and nutrients of that food are ALIVE and your body will receive the food in its most natural state. Once that food or nut in this case, is heated over 118 degrees Fahrenheit, the “life force/living enzymes” are no longer in tact or alive, and through the heat, the molecular structure of the food is rearranged, so when it goes into your body, your immune system does not recognize the molecular structure. In turn, your body shoots out white blood cells to protect itself. For this reason, it is important to eat your food in its most natural and raw state. That way you can reap the full benefits and nutrients of that food. We are LIVING organisms, so it is crucial that we put LIVING foods into our bodies!
Private Member |
tampa, florida, usa
You can’t imagine how exciting it is to hear that you are promoting a plant-based lifestyle and food plan Zuzka! I am a Raw Vegan and thrive off fruits and pure living plants! Ever since I’ve been raw, my energy has sky rocketed and I am able to do these workouts with more excitement and strength. People always ask me that same annoying question they ask all vegans….”Where do you get your protein from?” And I usually tell them… “From the same place YOUR PROTEIN (animal meat) gets ITS PROTEIN from….PLANTS lol!”. There’s protein in veggies and sprouts! I believe that little by little people are being more open to plant based foods and they’re wanting to try it out! I am vegan firstly for ethical reasons, and also for health reasons. Raw Veganism and living foods, has healed me from many diseases such as hypothyroidism, lethargy, and anemia!
Private Member |
Zuzka what is the brand name of your shoes you’re wearing during the ‘5 minutes dynamic warm up’?
Private Member |
I was vegan since 1990 of the first in Argentina until 2012. I became ill with a very strong hormonal metabolic imbalance that brought me irritable bowel and lactolerance to all vegetables. I leave priimero all the meats then eggs and later dairy products I was never a dependent flour ate a few legacies and sprouts did not take supplements never ate a scrap or for any of the world I left the coffee 20 years. Ice cream 15 years. Not eatengluten since about 3 years when I get sick lacteos only returned to take in my pregnancies and only cheeses.I am very intolerant.
I saved myself coming back to comercarne. Today I’m just getting back to eating raw. I had to eat cooked vegetables and boiled meat for 4 years. And take lots of supplements. But basically I had lost my ability to digest. At the end of the process it was raw vegan. It’s true that I stayed skinny for many years. But with my self-esteem very low. Very submissive and without ambition of achievement. Today I have my precocious menopause. Fattening digestive imbalance. I think for women after menopause is an option. Peri in hormonal and fertile times I feel that it is at the limit
Private Member |
Excited for this plan to give more options to Z gym members and those that want to join the plant based eating movement. I have been Vegan for 18 years and found that I have somewhat an intolerance for soy and gluten and when I eat foods with these ingredients, I have swelling and inflammation, particularly in my legs and knees from soy. I greatly appreciate the extra work you have done Zuzka to share additional recipes to include various dietary needs.
Private Member |
Hi Carla,
I just joined a few hrs ago & looking over the recipes. I also have bad inflammation in my legs w/ gluten & soy. How long have you been doing this?
Thx, Malissa
Private Member |
I eliminated soy and most gluten products about 4 years ago and it helped my body rather quickly. I found that the elimination of foods and then reintroduction really helped pinpoint my trigger foods and that I can still have many fulfilling and nutrient laden foods.
Private Member |
I didn’t realize I had this comment- sorry
Thank you, for responding:)
Private Member |
norway
Perfect timing ! I am trying to go gradually more vegetarian. I hope to see a lot of plant based recipes for ideas. I get easily bored if I eat the same food over and over.
Private Member |
Thank you Zuzka. I’ve been vegetarian for 30 years now, but will try to go vegan because milk industry is so harmful towards animals. Never had any problems with carbs, I eat them daily, I don’t like veggies that much and my stomach doesn’t like fruits. I just get cramps every time I eat something raw. But I could not eat animals, so I have huge respect for all vegans out there.
Private Member |
Soy is not healthy. Eating it as a condiment and in moderation is fine. The problem with people who are trying to build muscle and eat vegetarian is they are eating a ton of soy. Soy is not a health food. Over 90% of it is GMO in the States. I agree we should be eating more veggies, but fake meat products are not good.
Private Member |
I’m on the meat eater train, but I am glad to see you introducing different ways of eating. I’m interested to see what types plant based recipes you’ll have.
Private Member |
seattle, washington
I understand why you needed to use “all about”, but the truth is more complex than a short article or even one book could cover.