Mis à jour : 16 nov. 2019
A plant-based diet focuses on fruits, vegetables, legumes, and whole grains. It is just that you proportionately and consciously opt for more foods derived from plant sources.
Most of us could decide and move forward with the idea to eat more plants. In fact, the health benefits associated with this diet alteration are also significant. Certain reports indicate that the diet of 90% of Americans doesn’t comprise the recommended nutritional intake for fruits and vegetables. This means that they miss out on the essential nutrients and their added benefits. Those who eat more produce are seen to have lower risks of heart disease, diabetes, and also some cancers.
How should you adopt a plant-based lifestyle?
There are several ways in which you can increase the consumption of plant-based foods in your diet. For some, it is through veganism. In a vegan diet, all animal products are eliminated. This refers to animal products in all forms like meat, dairy, eggs, the conspicuous ones like honey, and even animal fabrics like leather. In fact, vegan followers choose to use products not tested on animals because veganism is a way of living. It tries to exclude, as much as possible, any form of exploitation or cruelty of animals for the purpose of clothing, food, or any other.
How to start a plant-based diet?
While you are aware of what the diet is all about and what are its health benefits, having confusions about how you must get started on it are natural. Here are some tips to help you:
1. Consume lots of vegetables: During lunch and dinner, fill half your plate with vegetables. Choose different colored vegetables to add some fun to your meal. Snack vegetables with guacamole, salsa, or hummus.
2. Opt for good fats: Different foods have good fat or bad fat. Fats present in seeds, olives, nuts, nut butter, and olive oil are healthier options.
3. Choose whole grains for breakfast: Eliminate the eggs from your breakfast. Try oatmeal, barley, buckwheat, or quinoa instead. You can also include some seeds or nuts with fresh fruit.
4. One vegetarian dinner per week: Prepare meals with vegetables, whole grains, and beans.
5. Go for greens: Green leafy vegetables are extremely nutritional and should be a part of your daily diet. Try collards, kale, spinach, and Swiss chard. Remember to prepare them well using cooking techniques like steam, stir-fry, braise, or grill.
6. Fruit choices for dessert: Avoid the sugary meals for dessert. Have a juicy peach or a slice of watermelon instead.
A plant-based diet or a vegan lifestyle is extremely beneficial and you must try it once to understand the health changes it brings to your body.