The decisions you make as to what you eat from the end of your fork can impact on your health so much.

I know you know this - this is why you are here.

Our diet can be the fuel to the fire for health issues, disease, weight gain or it can be the powerful barrier to protecting our body and maintaining good health and longevity in our body.
Keep the food simple.
Keep it fresh.
Eating healthier doesn't need to be complicated, boring or expensive.
Just build your meals around nutrient dense foods and enjoy - these being fruit, vegetables, proteins, healthy fats.
Simple. Don't let this stress you. Just do what you can.
In this post, I am encouraging you to take some time to reflect the plant based foods you are consuming - as I bet there are more than you think. I am not a vegetarian or a vegan or a peskitarian  - I eat meat but I also eat a range of plant based foods too - though I know I can still widen this range. Through writing this post, I am also educating / reminding myself to keep my nutrition on my toes too...

Are you eating plant based foods?

As you read through this, you will be able to take some time to consider which plant foods you have within your diet and you may consider increasing the volume of these foods within your diet.

I bet you are eating more plant based foods than you realise. This means your 5 a day plus the additional nuts, seeds, oils, whole grains, legumes and beans.
Plant-based eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. However, it may be that you would just like to include more of these foods in to your diet or have one meat free day a week. This post is to highlight what a plant based food is, some of the benefits and how to consider increasing plant based foods (or maybe you will read this and realise that you do actually eat a lot of plant based food!).
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fibre from these foods can also lower cholesterol and stabilise blood sugar and it's great for good bowel management.

Things to know

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

A plant based diet includes all fruits, such as:

  • berries
  • citrus fruits
  • bananas
  • apples
  • grapes
  • melons
  • avocado

Vegetables

A healthful plant based diet contains plenty of vegetables. Including a variety of colorful vegetables provides a wide range of vitamins and minerals.

Examples include:

  • broccoli
  • kale
  • beetroot
  • cauliflower
  • asparagus
  • carrots
  • tomatoes
  • peppers
  • aubergine

Root vegetables are a good source of carbohydrates and vitamins. They include:

  • sweet potato
  • potatoes
  • butternut squash
  • beets

Legumes

Legumes are an excellent source of fiber and plant based protein. People can include a wide variety in their diet, including:

  • chickpeas
  • lentils
  • peas
  • kidney beans
  • black beans

Seeds

Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.

Sesame seeds contain calcium and sunflower seeds are a good source of vitamin E. Other seeds include:

  • pumpkin
  • chia
  • hemp
  • flax

Nuts

Nuts are a good source of plant based protein and vitamins, such as selenium and vitamin E.

  • brazil
  • almonds
  • cashews
  • pecans
  • macadamia
  • pistachios

Healthful fats

It is vital to consume polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. Plant based sources include:

  • avocados
  • walnuts
  • chia seeds
  • hemp seeds
  • flaxseed
  • olive oil
  • canola oil

Whole grains

Whole grains are an excellent source of fiber and help maintain stable blood sugar. They also contain essential minerals, such as magnesium, copper, and selenium.

Examples of whole grains include:

  • brown rice
  • oats
  • spelt
  • buckwheat
  • quinoa
  • wholegrain bread
  • rye
  • barley

Plant based milk

If people want to reduce their dairy intake, there is a wide range of plant based milk available in grocery stores and online. These include:

  • almond
  • soy
  • coconut
  • rice
  • oat
  • hemp

Just make sure to choose unsweetened plant milk options.

Foods to avoid

Just reducing or eliminating animal products does not automatically mean a plant based diet is healthy. It is also vital to reduce or avoid unhealthful foods, such as:

  • processed foods
  • sugary foods, such as cakes, biscuits, and pastries
  • refined white carbohydrates
  • processed vegan and vegetarian alternatives that may contain a lot of salt or sugar
  • excess salt
  • fatty, greasy, or deep fried foods

8 ways to get started with a plant-based diet

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

  1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
  2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
  3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
  4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
  5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
  6. Go for greens. Try a variety of green leafy vegetables such as kale, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
  7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
  8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Inspiration for plant-based eating throughout the day

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast:

  • Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
  • Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.
  • Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.

Lunch:

  • Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.
  • Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.
  • Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.

Dinner:

  • Grilled vegetable kebabs with grilled tofu, and a quinoa and spinach 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 a spinach-orzo salad.

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