The term “plant-based” can be overwhelming to anyone trying to make healthy diet changes. While some choose to completely eliminate non plant-based foods altogether, others may choose to gradually eliminate non plant-based foods from their diet. As always, making healthy changes to your diet is not a “one size fits all” approach. The best way to begin and sustain healthy diet changes is to set your nutrition goals based on what is realistic and sustainable for you.
Benefits of Plant-Based
Brain Health
Many plant foods are beneficial for brain health including: avocados, beets, chocolate, olive oil and coffee. Whole plant foods also contain thousands of compounds with antioxidant properties, some which can cross the blood-brain barrier and may provide neuroprotective effects by defending against free radicals that protects against the “deteriorating” of the brain. Also, the nutrition choices you make today may directly impact your health much later in life, including the health of your brain.
Fiber
Fiber is the backbone of plants. Eating a high- fiber diet can help reduce the risk of heart disease, manage cholesterol levels, and aid in the digestion process. The more whole food plant-based foods you eat, the better it is for your health.
Gut Health
Prebiotics are a type of non-digestible fiber compound found in plants. Prebiotics allow probiotics to flourish. When you eat fresh produce, such as fruits and vegetables, you can get both prebiotics and probiotics into your gut. Some prebiotics foods include: onions, garlic, seaweed, flaxseeds, apples, oats, and bananas to name a few. Prebiotics are important to your digestive health because they feed your probiotics. The two work together to help with digestion and to boost your overall health.
Phytochemicals
Phytochemicals are naturally occurring compounds in plants that can stimulate the immune system, reduce inflammation, and prevent DNA damage. Foods rich in phytochemicals include: red peppers, sweet potatoes, cabbage, carrots, legumes, apples, soybeans, cauliflower, brussels sprouts, kale and tomatoes among some of the most beneficial. Some research suggest that you could potentially reduce your cancer risk by as much as 40% by eating more fruits, vegetables, and other plant foods that contain certain phytochemicals.
Heart Health
Consuming mostly plant foods keeps saturated fat intake low, which may help to improve blood cholesterol. Cardiovascular disease is the number one killer of women in the United States. Plant-based diets have been shown to lower cholesterol just as effectively as first-line statin drugs, but without the risks.(1) The side effects of eating healthy all tend to be good with less cancer and diabetes risk and the protection of your liver, heart and brain.
Balancing Nutrients
Protein
It is possible to meet the required daily protein needs through a plant-based diet with planning and nutrition knowledge. Sources of plant-based protein include: beans, lentils, legumes, soy, tofu, tempeh, edamame, nuts, seeds, and whole grains.
Vitamin B12
Vitamin B12 is not needed in large amounts, but it is critical to many processes in the body. It is naturally found in adequate amounts in animal products but many foods are fortified. Plant sources of B12 are fortified cereals, nutritional yeast, plant-based milks and yogurts.
Vitamin D
Vitamin D plays a role in absorbing calcium, building strong and healthy bones, maintaining immunity and controlling inflammation. Sources include: fortified foods such as plant-based milk and sunlight.
Calcium
Calcium plays a role in skeletal structure and formation, cell signaling, blood clotting, muscle contraction, and nerve function. It is not just found in dairy. Sources include: collard greens, kale, broccoli, tofu, tahini and almonds.
Iron
Iron is an essential element for blood production. Acid, like lemon juice, helps increase absorption, so for optimal health benefits, consume iron with some type of acid such as citrus. Sources include: spinach and leafy greens, black-eyed peas, lentils, chickpeas and oatmeal.
Strategies for Success
Treat animal proteins as the side dish.
Instead of building your meal around a meat, try going heavier on the plants and enjoy a small portion of animal protein.
Stock your kitchen with plant foods.
If you don’t have it, you won’t eat it. What can you keep stocked in your refrigerator, pantry, or freezer that will make plant-based cooking faster and easier?
Vegan-ize your favorite dishes.
Start with your favorite dish and make some simple swaps to make it more plant-heavy. Swap tofu or edamame for a meat in stir-fry. Try nutritional yeast in place of parmesan cheese.
Meal plan and prep your plants.
It is much easier to eat more plants when you have them prepped. Try roasting a pan of vegetables over the weekend, making a batch of chia pudding, washing/prepping your greens, or making a homemade hummus.
Start with one meal per day.
If you feel overwhelmed at the idea of switching things up, start with one meal per day and make it plant-based. Try a smoothie at breakfast, vegetable wraps at lunch or bean chili for dinner.
Layer on more plants to existing dishes.
Make a dish that you already eat often and add in plants. Wilt greens into soups or sauces, add them to smoothies, or layer extra vegetables on your sandwiches.
If you are overwhelmed or confused about which nutrition plan will work best for you, and would like some guidance, schedule your free consultation at https://www.corenutritionhw.com/services You can also try some of my favorite quick and easy plant-based recipes at https://www.corenutritionhw.com/recipes