The Power of Plants
Whether we approach it from an environmental perspective or a health perspective, there is no doubt that adopting an eating approach that features more plants and less animal products, is beneficial.
Plant-based or plant-forward eating patterns focus on whole foods, primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. Plant-based eating is more of a template that encourages focusing on plant foods, not a restrictive diet that makes things off-limits,
A closer look at common plant-based diets
The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.
Vegetarian diets come in lots of shapes and sizes,
- Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood
- Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
- Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
- Vegan includes no animal foods.
So, you can see that its not about adopting a “one-size-fits-all” approach but more about trying out what is most realistic for you.
Ways to get started with a plant-based diet
Here are some tips to help you get started on a plant-based diet.
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colours in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centrepiece. Substitute half the meat with beans – such as adding beans in a bolognese or lentils in a curry .
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavour and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu
- Build a meal around a soup by adding pasta and protein such as beans, chickpeas, or lentils
- Try alternative plan based milks, especially on smoothies and overnight oats, or porridge
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, a bowl of berries , or a fruit sorbet/smoothie could satisfy your craving for a sweet bite after a meal.
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