How and Why to Eat a Plant-Based Diet

Created by: Kristiann Frisby Champion, Dietetic Intern

What is a plant-based diet?

The phrase, ”plant-based diet” is rising in popularity. But what does it mean? The simplest way to define it is to describe a diet that consists more of plants (fruits, veggies, grains), than of animal products (meat, fish, dairy, eggs). Diets such as this can range from flexitarian to vegan, with the classic vegetarian diet in between. Flexitarians enjoy a diet similar to the classic vegetarian, but also include meat (such as beef, pork, chicken or fish) on occasion. A vegans diet consists solely plants. They exclude all animal products as well as dairy and eggs. 

Benefits of a plant-based diet

Many studies have shown the benefits of a vegetarian or vegan diet. The benefits of a vegetarian diet includes decreased BMI, decreased risk of heart disease, high blood pressure, type 2 diabetes, and some cancers. A vegan diet has been shown to improve insulin sensitivity, as well as decrease high blood pressure, inflammation, and cholesterol levels. 

Where do we go from here? 

While benefits have been found in vegan and vegetarian diets, animal products have been shown to meet nutritional requirements and promote overall well being. If your goal is to eat more plant based, then I applaud you. But what does that mean for you personally? As discussed earlier there are a lot of different ways to eat plant-based. Going from a more “carnivorous” diet to a vegan diet overnight is not realistic. Slowly increasing the plants in your diet and decreasing animal products is the best way to keep your body feeling good and reaping those benefits. If you find you prefer the vegetarian and vegan options then you can continue to increase them. 

Nutrients to be aware of when switching to a more plant-based diet

• Protein: Vegans especially need to be sure to eat plants high in protein such as soy products, nuts, seeds, whole grains. Vegetarians who consume dairy and eggs will often be protein sufficient.  
• Omega-3 Fatty Acids: Plant sources are often insufficient. You may need a supplement to get enough. 
• Iron: The iron contained in plants is not as easily absorbed as the iron from animal products. Supplementation may be necessary. 
• Zinc: Be sure to include plant foods rich in zinc such as soy products, legumes, seeds, nuts, and legumes. High risk individuals include older generations, children, and pregnant or breastfeeding women. 
• Iodine: Vegan women of childbearing age may need a supplement of 150 mcg/day. Especially if they are not using some iodized salt to season their food. 
• Calcium: Vegan diets are often low in calcium. Calcium rich plant foods include soy products, and cruciferous vegetables. Supplementation may be necessary. 
• Vitamin D: Besides sunlight, good sources include egg yolks, fatty fish, fortified milk, beef liver. Vegans may require a supplement. 
• Vitamin B12: Good vegetarian sources include fermented foods, nutritional yeast, spirulina, and chlorella algae. Though supplementation may still be necessary. 

Tips on eating a more plant-based diet

• Change the proportions of your plate:  Aim for 50% of your plate to be from veggies and fruits, 25% of your plate from protein sources, 25% of your plate from whole grains. 
• Experiment with old favorite recipes: Swap meat for beans. For every 1 oz of meat you can use ¼ cup of your favorite beans instead. 
• Try meatless Mondays: Pick a day of the week where you don’t eat meat. It can be fun to try out a new vegetarian recipe, and it is often less expensive than meat centered meals. 

A daily meal plan for a flexitarian. 

• Breakfast: Avocado Toast (whole grain toast with avocado, spinach, and egg);
• Lunch: Kale Ranch Bowl (chicken or chickpeas, chopped kale and tomatoes, roasted sweet potato cubes, and ranch dressing);
• Dinner: Tacos (seasoned whitefish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa); 
• Snacks: Apple and pecans and/or cucumber with hummus.

Material adapted from todaysdietitian.com