Many people who are used to eating typical Western meals with components of meat, starches and vegetables often aren't clear on what people who follow plant-based diets eat or what the term "whole foods" means. Although it can be difficult to stick with such a diet plan, eating more plant-based whole foods has significant health advantages and doesn't require sacrificing flavor.
Definition
A plant-based diet is otherwise known as a vegetarian diet. People who eat plant-based foods refrain from eating meat and may also avoid animal products such as milk, eggs, cheese and honey, though that's not always the case. Whole foods, according to the Texas Tech University Health Sciences Center, can be defined as foods that are not processed and have little refined sugar or flour. They include fresh fruits and vegetables, whole grains and other unprocessed or minimally processed items.
Advantages
According to HelpGuide.org, a healthy-living resource on the Web, plant-based diets that feature whole foods cut the risk of cancer and strengthen the body's immune system. The Centers for Disease Control and Prevention says that whole foods such as fruits and vegetables may also reduce the risk of other chronic diseases. Since plant-based foods are generally low in calories, they can also help with weight management or weight loss.
Guide
The American Dietetic Association and the Mayo Clinic propose a vegetarian food pyramid that works well as an eating guide for people who want to follow plant-based diets with whole foods. The pyramid has five groups -- grains, proteins, vegetables, fruits and fats. Plant-based sources of protein include beans, legumes, soy, nuts and seeds. Vegetarians who eat dairy can also use milk, yogurt, cheese or related items to boost daily protein intake.
Nutrition
Followers of plant-based diets with whole foods are likely to stay healthiest if they heed some careful nutritional considerations. According to the Vegetarian Resource Group, plant-based eaters need to be vigilant about getting enough omega-3 fatty acids, protein, iron, calcium and vitamin B-12. Sources of such nutrients include soy products, beans and legumes, low-fat dairy, leafy green vegetables, nuts and plant oils.
Sample Meal Plans
Suitable breakfast choices for a plant-based diet with whole foods might be oatmeal with fresh fruit or a vegetable omelet. Potential lunch choices could be vegetarian sushi, rice with beans and salad or whole-grain bread spread with hummus and vegetables. For dinner, try tofu stir fry with veggies, whole-grain pasta with fresh tomatoes and herbs or a big salad with a variety of plant-based ingredients.
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