Roughly 7.3 million Americans are vegetarian, according to "Vegetarian Times," and 22.8 million more follow a vegetarian-inclined diet. People opt for plant-emphasizing diets for a variety of reasons, including physical health, ethical or spiritual reasons, or for environmental reasons, because plants requires substantially less energy to produce than animal-derived foods. To best ensure that your nutritional needs are met, seek guidance from a qualified professional.
Types
A variety of plant-based diets exist, each varying in content, guidelines and overall benefits. You may choose to include or not to include animal-derived foods, such as meat and dairy products. However, all plant-based diets emphasize plant foods, such as fruits, vegetables, nuts, seeds and grains. Vegetarian diets are plant-based and include vegan diets, which exclude all animal-derived products, lacto-vegetarian diets, which exclude meat, fish and eggs but allow for dairy products, and lacto-ovo vegetarian diets, which exclude meat and fish, but allow for dairy products and eggs. Raw food diets are based upon raw or lightly cooked foods and are typically vegan.
Benefits
Plant-based diets emphasize foods rich in vitamins, minerals, antioxidants, fiber and healthy fats, which are components of a heart-healthy diet. High consumption of plant-based foods is linked with a significantly low risk for coronary artery disease and stroke, according to a report published in the "American Journal of Clinical Nutrition" in September 2003. Although additional research is needed, emphasizing plant foods may also help lower your risk for chronic diseases and certain forms of cancer. Because a fiber-rich diet promotes healthy blood sugar levels and appetite control, eating more plant-derived foods may also help you reach or maintain a healthy body weight, improve digestive function and help prevent or manage diabetes.
Guidelines
Your dietary needs vary, depending on your activity level, age and overall health. If you choose not to consume animal-derived foods, your protein needs can be met by eating whole grains, legumes, seeds, nuts and vegetables. Like most healthy diets, your should include a variety of nutritious foods. The American Heart Association (AHA) recommends limiting fatty foods and sweets, which are typically high in calories and low in nutrients, and choosing whole, unrefined grains when possible. If you consume dairy products, choose nonfat or low-fat varieties most often. The AHA recommends limiting your cholesterol intake to no more than 300 mg per day. Because one egg yolk contains 213 mg, consume the whites more often.
Optimum Foods
Emphasizing nutritious plant-based foods promotes positive nutrient intake and overall health. The AHA recommends incorporating fruits and vegetables rich in vitamins A and C into your diet, which include berries, citrus fruits, tomatoes, leafy greens, bell peppers, broccoli and squash. Unrefined whole grains, such as oats, barley, wild rice, brown rice and popcorn, provide more fiber and nutrients than white bread, pretzels and other refined foods. Soy products provide protein benefits equivalent to meat but contain less unhealthy fat than fatty meats and cheeses. Legumes, including beans, lentils and split peas, are top sources of fiber and some of the richest plant-derived protein sources. For omega-3 fatty acids, which promote positive heart-health and brain function, consume flaxseed, walnuts, canola oil and cold-water fish, such as salmon, regularly.
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