December 2021

POWERED BY PLANTS

Filling your plate with ingredients from the earth can net you some real health benefits, including better immunity.  Here’s everything you need to know.

Plant-based eating is experiencing a growth spurt.  Almost one-third of Americans say they are actively trying to reduce their consumption of meat and dairy and are trying to eat more protein from plant sources.   Our desire for a more wellness-oriented lifestyle is fueling the trend.  Health is the key reason more people choose plant-based proteins.   Environmental impact and animal welfare are 2 other top concerns.  There has been a great deal of emerging science that has shown the health benefits of eating plant-based.  Also, with concerns about climate change and sustainability, a plant-forward diet has gained even more momentum. 

What Plant-Based Really Means:

Contrary to what many people think, it’s not about eating only fruits and vegetables.  Plant-based does not necessarily equal vegetarian or vegan.  It means you are trying to include more plants in your diet, like 100 percent whole grains, fruits, vegetables, nuts, legumes and seeds.  It’s also not about sticking to a strict regimen or giving up meat, poultry or fish.  You might be completely plant-based one day but have a burger the next.   The Mediterranean diet, which emphasizes plant foods and fish, along with some eggs, poultry and dairy, is considered plant-based.  The bottom line is that plant-based is about intentionally including plant foods at every meal you eat.

The Body Benefits:

The perks we get from eating plants are numerous.   Plant-based diets have been shown to lower the risk of heart disease, high blood pressure, diabetes, and breast and colon cancers, inflammation and LDL (bad) cholesterol, and they are also linked to longevity.  That’s because plant-based foods are so nutrient dense.  They contain fiber, antioxidants, phytochemicals, prebiotics and monounsaturated fats, all of which are responsible for a host of health gains.   For example, fiber can help lower cholesterol levels, improve digestive health, and regulate blood sugar.  Antioxidants have anti-inflammatory properties and may help reduce heart disease and certain cancers, as well as boost our immunity.  For active individuals, plant-based foods also provide plenty of energy to power you through your workout, and all day long.   These foods are packed with good-for-you carbohydrates, which are fuel for the body.

Your Easy Eating Plan:

To make your diet more plant-based, don’t overthink it.  Just include more plants in your meals.  And go for variety.  For example, for breakfast you could have oatmeal with banana or berries and nuts.   Or poached eggs on whole-grain toast with avocado and tomato.  Lunch might be a salad tossed with chickpeas, quinoa and grilled vegetables.  Or a sandwich made with whole-grain bread and grilled chicken, hummus, and greens with fruit for dessert.  For dinner, whip up a veggie stir-fry with tofu one night; the next, make a small filet mignon or some grilled salmon with sautéed spinach and roasted new potatoes.  Because you’ll get a range of vitamins, minerals and other nutrients, incorporating different kinds of plant foods that you enjoy will help make your eating healthier and more delicious.

Pam O’Brien