A plant-based diet is simply a diet that contains more foods from plant than animal origin. Variations of a plant-based diet exist, including omnivorous and vegetarian diets. Each food group contains plant-based options, including the milk and alternatives and meat and alternatives groups. The fruit and vegetable group and the grain food group contain only plant-based foods. These two food groups are often the basis of a plant-based diet, and many health benefits are related to their consumption.
Misconceptions
There is much confusion regarding plant-based diets. Plant-based diets can consist solely of plants or of a mixture of plant- and animal-based foods. Everyone consumes plants to a certain extent in their diet. Most individuals have a variation of a plant- and animal-based diet, called an omnivorous diet. Other individuals follow a diet based heavily on plant consumption, called a vegetarian diet. A 100 percent plant-based diet is called a vegan diet.
Food Groups
The milk and alternatives food group consists mainly of milk, cheese and yogurt. However, some foods in this group are commonly included in plant-based diets. Some examples are soy, rice and almond products. Soy cheese and yogurt, rice and almond milks are commercially available plant-based choices included as an alternative to milk from an animal.
Like the milk and alternatives group, the meat and alternative group also has plant-based options. Legumes consist of beans, lentils, peas, soy and peanuts and are an alternative to meat, fish or poultry. Individuals following a plant-based diet may also consume nuts and seeds, or even fish as meat alternatives, depending on the diet type.
Types
The vegetarian diet includes mainly plant-based foods and excludes certain animal products. Lacto-ovo vegetarianism is the most common form and includes the consumption of eggs and dairy, but no meat products. The ovo-vegetarian diet includes eggs but not dairy, and the lacto-vegetarian diet includes dairy but not eggs. Semi-vegetarians, or flexitarians, consume varieties of food but limit the type and/or amount of meat in their diet.
The vegan diet is completely plant-based. This is the strictest form of a plant-based diet; these individuals consume no meat, fish, poultry, eggs, dairy or honey. A variation of this diet is the fruitarian diet, which includes only fruit or fruit-like vegetables, nuts and seeds.
Benefits
Plant-based diets are, for the most part, rich in vitamins, minerals, antioxidants and phytochemicals. According to the USDA Agriculture Research Centre, a diet high in plant-based foods has been shown to protect against many diseases, including cancer, heart disease, diabetes, hypertension and birth defects. It can also contribute significantly to reducing obesity, preventing cataracts and lowering cholesterol.
Tips For Eating a More Plant-Based Diet
For breakfast, try a whole grain cereal. Choose rice or soy milk, and add berries on top. For dinner, try to consume meatless meals more often. Use beans, lentils or nuts regularly as the protein source for meals, and cover one-half of your plate with vegetables. Try a piece of fresh fruit or a handful of nuts and seeds for snacks between meals.
Member Comments