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Writer's pictureMaria Monem

Benefits of plant based diets and how to get started.

"People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass" - Pino Carusso


Last week I wrote about the longevity hot-spot regions around the world and how the people inhibiting those regions have common lifestyle characteristics that contribute to their longevity.


One of the common factors is their diet. All five regions from Okinawa, Japan to Loma Linda, California (USA) to Italy and Greece - all base their diet on plants, so today we will go in a bit more about the plant based diet and how to get you started on it if you are interested in trying it out.

A lot of people think that plant based means that you have to go vegetarian or vegan but that is not true.


A plant-based diet may have its focus on plants such as fruits and vegetables but nuts, seeds, oils, whole grains, legumes, and beans are also included as well as dairy and even meat on occasion in small amounts.


Take the Mediterranean diet as an example, a very popular diet. The Mediterranean diet has a foundation of plant-based foods but it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.


There has been a lot of nutrition research around the Mediterranean diet and there is evidence that the Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.


Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients.



How to get started with a plant-based diet:

Here are some tips to help you get started on a plant-based diet.


  • Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Include plenty of colors in choosing your vegetables.

  • Change the way you think about meat. Have smaller amounts. Use it as a side rather than the centerpiece.

  • Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are healthy choices.

  • Build your meals around beans, whole grains, and vegetables.

  • Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.

  • Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.

  • Build your meal around a salad. Fill a bowl with salad greens such as romaine, spinach, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

  • Eat fruit and berries for dessert or as a snack in between meals to keep that sweet-tooth satisfied.


Meal Examples:


Breakfast:

  • Porridge (oats) with walnuts, baked apple or banana, with a sprinkle of cinnamon.

  • Natural Greek yogurt with some fresh berries and a drizzle of honey.

  • Smashed avocado on toast.


Lunch:

  • Salads: Greek salad, pasta salad, couscous salad, or quinoa salad with whole-wheat pita on the side. Fruit for dessert.

  • Soups: Tomato basil soup, lentil soup or potato and leek soup. Berries or fruit for dessert.

  • Tortilla wraps: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa. Berries or fruits for dessert.

  • Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Berries or fruit for dessert.

  • Stuffed Peppers with rice and vegetables.

  • Pita pockets with grilled halloumi and mint salad.


Dinner:

  • Grilled vegetable skewers with a side salad.

  • Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.

  • Vegetarian chili with rice and a green side salad.

  • Grilled Salmon with Edamame

  • Mushroom Risotto

  • Lentil Moussaka

  • Baked Giant Beans in the oven with tomato sauce and crusty bread.


Snacks:

Nuts, seeds, dates, berries, fruit, Frozen yogurt.

This Week's Action Step: Try cutting meat out of your diet for one week and focus on vegetables, fruits, nuts, seeds, whole grains, legumes, and beans. See how it makes you feel.

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