What exactly is a plant-based diet

What exactly is a plant-based diet, and why should you consider it?

Plant-based eating habits focus foods derived primarily from plants. This includes seeds, oils, nuts,  legumes, whole grains and beans, in addition to fruits and vegetables. It does not imply that you are a vegetarian or vegan who never consumes meat or dairy products. Rather, you are choosing a greater proportion of your foods from plant sources.(Photo by Fuzzy Rescue from Pexels)

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What is the evidence that plant-based eating habits are beneficial? Much nutrition research focuses on plant-based food habits like the Mediterranean diet and the vegetarian diet.

In large population studies the Mediterranean diet has shown to reduce the risk of metabolic syndrome, heart disease, certain cancers specifically breast, colon, and prostate cancer,  diabetes, depression, lower risk of weakness, as well as better mental and physical function. Vegetarian diets have been shown to improve health by lowering the risk of developing  hypertension, coronary heart disease, diabetes, and increasing long life. (Photo by Kei Scampa from Pexels)

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Plant-based diets provide all of the protein, fats, carbohydrates, vitamins, and minerals required for optimal health, that are often rich in fiber and phytonutrients. vegans may need to add a supplement, specially vitamin B12 to make sure they get all of the vitamins and minerals they need.

Varieties of vegetarian diet

Vegetarian diets come in a variety of forms and sizes, and you should pick the one that works best for you. (Photo by Jane D. from Pexels)

Semi-vegetarian or flexitarian diets include eggs, dairy products, and, on rare occasions, meat, poultry, fish, and seafood.

Pescatarian considered  Eggs, dairy products, fish, and fresh seafood  , but no meat or chicken.

Vegetarian (also known as lacto-ovo vegetarian) diets include eggs and dairy products but exclude meat, poultry, fish, and seafood.

Vegan diets exclude all animal products.

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One full day Plant based diet food menu:

Breakfast Plant-based eating inspiration for the rest of the day(Photo by Jane D. from Pexels)

Oatmeal with walnuts, banana, and cinnamon sprinkled on top.

Breakfast sandwich: Scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa on a whole-wheat tortilla

Fresh tomato, avocado, and blueberries on a whole-wheat English muffin.

Luncheon Chopped mixed greens with tomato, Kalamata olives, crumbled feta cheese, fresh parsley, extra virgin olive oil, and balsamic vinegar in a Greek salad. Fresh melon for dessert, with whole-wheat pita also on side.

Soup with tomatoes and basil, whole-grain crackers, apple.  Pizza with cheese, broccoli, onions, tomatoes, peppers and mushrooms for vegetarians. strawberries for dessert.

Dinner will consist of grilled vegetable kabobs with grilled tofu and a quinoa and spinach salad.

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

Chili with spinach-orzo salad for vegetarians.

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