Getting Started Tips, Foods to Eat, and Recipes

As the name suggests, a plant-based diet is about getting most of your calories and nutrients from plants. However, there is also a little room for your favorite meat and animal products.

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

Registered dietitian Amy Shapiro, founder and director of Real Nutrition in New York City, explains that the pros of a plant-based diet are health benefits and flexibility. When limiting foods like meat and cheese, you don’t have to give them up completely.

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

How to start a plant-based diet?

A plant-based diet is generally a healthy eating approach, but don’t assume that by cutting down on animal products you’ll automatically have a healthy diet, Shapiro says. For example, if you eat mostly refined carbohydrates and processed foods, this may not necessarily be healthy or nutrient-dense.

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

• For meals and snacks, fill half your plate with fresh fruit and non-starchy vegetables such as leafy greens, carrots, peppers, broccoli, cauliflower, strawberries, 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 that are high in fiber (like whole-wheat pasta, farro, quinoa and other whole grains, or starchy vegetables like sweet potatoes). and healthy fats (avocados, nuts, seeds, olives and other oils).
• You can still eat foods like cheese, red meat and desserts, but limit them, choose high-quality options and make them the star of the meal so you can truly enjoy it and satisfy your hunger.

Plant-based nutrition and vegan nutrition

A vegan diet falls into the plant-based diet category, but it is more restrictive because you do not eat any animal products on a vegan diet. This means no eggs, honey, dairy or meat.

A plant-based diet is easier to adopt because it is more flexible and allows for the occasional consumption of animal products. And because 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 dietsLike the Mediterranean Diet or 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.

Meeting daily vitamin and mineral needs

Shapiro explains that filling about half of your plate with fresh fruits and vegetables means you’ll get all the vitamins, minerals, macro- and micronutrients you need.

Reducing and helping manage the risk of health problems

Following a plant-based diet makes it easier to portion control less healthy foods like saturated fats and sugars, 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’re limiting saturated fats and sugars.

Weight loss and management

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

A randomized controlled trial published in the journal Nutrition in 2015 (of which Turner-McGrievy was the lead author) comparing the weight loss over 6 months of people on vegan, vegetarian, pesco-vegetarian, semi-vegetarian, or omnivorous diets found that those who were vegan had by far the most weight loss during the trial. diets that resulted in excess weight loss (7.5% of starting body weight). But those on the other four types of diets (including the omnivore diet) lost just over 3% of their initial body weight.

According to a 2016 review article published in The Permanente Journal, a plant-based diet may support weight management, reduce the need for medication, and reduce the risk of death from many chronic diseases and heart disease.

environmentally friendly

Plant-based diets are good for the planet, as animals raised for food are known to be one of the largest contributors to greenhouse gas emissions.

Are there any disadvantages to a plant-based diet?

Many major health groups consider this a healthy diet for people of all ages and stages of life. But some 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 where you need to watch your intake of easily depleted potassium. It’s available in plant foods, Shapiro says.

If you have underlying health conditions and want to switch to a plant-based diet, consult your healthcare provider.

Another disadvantage of a plant-based diet is that it can be time-consuming to prepare fresh fruits and vegetables, which are the mainstay of your meals and snacks. Shapiro’s advice: Plan ahead. Pre-roast vegetables that can quickly be turned into a salad or sandwich. Wash and cut fruit, which can be easily mixed with yogurt and nuts or in a smoothie. And keep frozen fruits and vegetables on hand.

Foods to consume in a plant-based diet

If you’re trying to eat more plant-based, here are some suggestions for foods you can add to your diet:

Bean

Beans are full of nutrients, including magnesium and fiber. Legume consumption is also associated with a lower risk of heart disease. Beans are versatile, fit every 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 enhanced by roasting, and they are one of the best sources of beta-carotene, a precursor to vitamin A and anthocyanin, a phytochemical. Studies have shown that sweet potatoes support metabolic control.

A kind of local Korean food

A fermented food, this spicy sauerkraut dish naturally contains probiotics and is loaded with vitamins A and C and minerals like magnesium, calcium and selenium.

Hazelnut

It is recommended to consume a handful of hazelnuts a day to help lower cholesterol and prevent heart diseases. Walnuts may be a particularly good choice. In addition to offering plant-based protein, fiber, and healthy fats, they also contain a trio of minerals (manganese, copper, and magnesium) that help maintain bone health.

peanut butter

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

farro

This ancient grain has long been a favorite in other countries (mostly Italy), but its popularity as a nutritious alternative to other common grains is now rapidly growing in the United States. It is rich in fiber and protein and has a nutty taste.

bean curd

Grilled, fried or baked tofu contains protein and is a complete source of the nine essential amino acids the body needs. In terms of flavor, it absorbs any sauce or spices you cook it in.

Broccoli

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

Chimichurri Sauce

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

Brightly colored fruits and vegetables

They are richer in phytochemicals than paler options; so choose dark leafy greens like spinach, intensely orange carrots, bright berries; These are all full of antioxidants. But all fruits and vegetables are beneficial; So look for one that is seasonal, affordable and fits your lifestyle.

Plant-based diet meal plan

Here’s 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

Large salad with quinoa, beans, olives, avocado and vegetables

Snack

Pineapple slices with coconut yogurt and hemp seeds

Evening meal

Zucchini noodles with chickpeas and shrimp in tomato-based sauce

Sweet

Dark chocolate chip oatmeal cookies

Plant-based diet recipes

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