If you think a plant-based diet is strictly for vegans or vegetarians, think again.
Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing.
Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health by adding fiber to your diet.
A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins necessary for good health, with the added benefits of being higher in fiber and phytonutrients.
You do not have to give up meat entirely. There are many labels to identify where you choose to fall in your plant eating journey. Plan ahead and do what is comfortable for you, so you will stick with it.
And remember: a meat-free diet does not automatically mean "healthy", if you replace the meat with highly processed junk food and meat substitutes.
You can choose to be a flexitarian (a middle ground) where you occasionally eat meat but you choose plants as your primary foods, allowing some flexibility with your diet.
If you choose to be a vegetarian, then you do not eat meat, but you can still eat eggs and dairy products.
Or, you can choose to be a vegan, who chooses to eat no animal products.
There is also another reason to add more fruits and vegetables to your daily food intake; it is better for the environment. The industries that produce our dairy and meat products are said to account for a third of the world’s water usage doing so, in addition to producing considerable greenhouse gas emissions.
Eat your greens and help save the planet!
Some TIPS to get started on your plant-based journey:
Make small changes to test your comfort level when reducing meat intake. (There is a risk of being overwhelmed if you suddenly stop eating meat altogether, and it could be harder to stick to your choice long term.) Increase consumption of plant foods you already like.
Plant based diet does not mean boring. You can create a variety of dishes including ethnic meals that are meat-free and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies.
Use the whole plant: There are nutrients in every part of the plant including the stems and leaves. Use the leaves from celery, radishes, beets and carrots, and use the stems from spinach, cilantro and chard. Don’t throw away vital nutrients like potassium, vitamin C and fiber; you'll also reduce waste.
Eat the rainbow! Choose different-colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain; so, more colors mean more nutrients. Example: Orange foods contain beta carotene, the precursor for vitamin A.
If you do not eat any animal products, you will need to take a B12 and possibly an iron supplement. Vitamin B12 is an essential vitamin available naturally only in animal products. Low B12 can cause anemia and damage to the nervous system. Some vegan foods benefit being fortified with vitamin B12.
About the Author: Claudia Martin-Ayoade is a Registered Dietitian, Writer and Public Speaker who is passionate about educating people on nutrition and addressing food insecurity.