Get powered by plants

Maybe you’ve heard people talking about a plant-based diet and have been wondering what on earth they’re talking about? Is it the same as being vegetarian or vegan? What can you eat, and what’s off the menu? Let’s take a look.

What is a plant-based diet?

At its core, a plant-based diet is exactly what it says on the box: a way of eating that prioritises fruits, vegetables, legumes, and grains. On the flip side, it minimizes animal products like meat, eggs, and dairy.

But unlike veganism or vegetarianism, a plant-based diet can be seen as more flexible and adaptable. It’s not so much a lifestyle, like veganism. Choosing a plant-based diet can mean that you do still eat animal products, like meat, fish, eggs, and dairy, but reduce the amount you eat and the frequency that you eat these products. Put simply, you don’t need to be vegetarian to follow a plant-based diet.

The health benefits of a plant-based diet

There’s no denying that plant-based diets are a boon for health. Eating more plants is associated with a lower risk of heart disease. It can help you lose weight and maintain an ongoing healthy weight. Plant-based diets can lower risk for some cancers and reduce your risk of developing type 2 diabetes.

The good news is that to get the benefits, you don’t need to cut out all meat and animal products. According to Dr Ambika Satija of the Department of Nutrition at the Harvard T.H. Chan School of Public Health, “For heart health protection, your diet needs to focus on the quality of plant foods, and it’s possible to benefit by reducing your consumption of animal foods without completely eliminating them from your diet.”

The environment benefits of a plant-based diet

Plant-based diets are also considered to have a lower environmental footprint, as animal foods are associated with greenhouse emissions, water consumption, and land clearing.

So, what’s on the menu?

The foundation of a plant-based diet is good quality vegetables, whole fruits (not juices) and legumes, like chickpeas and lentils. Supplement these with whole grains like rice, quinoa, and barley.

Try replacing one or more days of your week’s meals to vegetarian options, as recommended by the Meatless Monday campaign to get started. Think about filling your plate with plant-foods, and just adding a small about of animal foods as a seasoning rather than a slab of meat being the centerpiece of the meal. If you are eating seafood, make sure it is from sustainable sources.

Healthline has an excellent sample plant-based diet meal plan, demonstrating how you can add more plants to your diet and selectively use smaller amounts of animal products.

Would you consider a shift to a plant-based diet?

Tell us what you think in the comments.

If you liked this article please share: