What are the health benefits of a plant-based diet?
- Lower risk of cancer, heart disease and diabetes
Lowers cholesterol, blood pressure, and blood sugar
- Healthy weight
- May slow the progression of certain types of cancer
- Use fewer medications
- Lower food costs
- Save the environment
EAT YOURSELF INTO A HEALTHY LIFE!
Reducing meat, dairy prodcts, eggs, processed food by 90-100% is the key to a better healthy body and mind.
There is no real guideline or a checklist, what you should eat and what not, but generally 90-100% of your diet should be a pure plant based diet in order to stay healthy or become healthy again. This could mean, you can eat a little bit of meat, eggs, oil etc. to up to 3 times a month. Save those “cheat days” for special occations, for example dinners with your loved ones to make the social part a bit easier. The most important part is find something that works for you, and use your cheat days wisely for foods you really love and used to eat a lot.
FOCUS ON EATING:
1. Healthy Meat Alternatives:
– such as tempeh, edamame beans, tofu, and seitan (wheat gluten)
– adds texture, fiber, and healthy proteins to your meal
– Dark, leafy green veggies: full of calcium, iron and a ton of vitamins (kale, spinach, broccoli, collards). Eat lots of them daily! They also have very few calories, meaning they pack a ton of nutrition in a small caloric package.
– Tubers and starchy vegetables (potatoes, yams, yucca, winter squash, corn, green peas, etc.) are the source of your calories.
4. Whole grains:
– millet, quinoa, barley, (black) rice, buckwheat, whole wheat, oats, etc.
– kidney beans, chickpeas, lentils, lima beans, cannellini beans, black beans, etc.
TIPS FOR A WHOLE FOODS PLANT-BASED DIET
…makes a great spread on toast, topped with cucumbers, sprouts, and tomatoes.
Iron found in plant foods is not absorbed as easily as the iron in animal products. However, eating iron-rich foods along with vitamin C can help your body better use the iron.
Foods with vitamin C are oranges, mangos, kiwis, strawberries, red peppers, tomatoes, broccoli, and bok choy.
Some people may need to take a supplement.
- French lentils are high in iron, and protein.
…are a delicious high-protein alternative to a heavy, egg-centered breakfast.
Blend frozen, ripe banana with any other fruit and fill with almond milk and apple juice. Throw in a bit of kale or spinach, and hemp protein (agave syrup or maple syrup as sweetener or use dry dates)
You want to lose weight?:
Eat less number of servings of nuts, seeds, starchy vegetables, and whole grains.
Choose unprocessed, whole foods
…instead of processed foods most of the time. Choose whole grains (barley, quinoa, or brown rice) more often than processed grains (bread or pasta).
Choose fats from whole foods (avocado or olives) more often than processed oils (olive oil or canola oil).
Limit fruit to 3 servings a day.
Make sure to drink lots of water. Avoid juices, soda, and other sugary drinks
Is important for your bones. Good sources of calcium are Chinese cabbage, bok choy, kale, calcium-set tofu, and broccoli
Starches that give you lots of nutrition:
Sweet potatoes, red potatoes, squash, brown rice, sprouted whole wheat, steel-cut oats, among others.
Is healthy, look at the French!
References/ More information:
- The Spectrum: A Scientifically Proven Program to Feel Better, Live. Longer, Lose Weight, and Gain Health. Dean Ornish, MD.
- Prevent and Reverse Heart Disease: The Revolutionary, Scientifically. Proven, Nutrition-Based Cure. Caldwell B. Esselstyn, Jr., MD.
- A Guide to Eating a Plant-Based Diet: https://zenhabits.net/plants/
- What Is a Whole-Food, Plant-Based Diet?: http://www.forksoverknives.com/whole-food-plant-based-diet/
- Asian Diet: https://www.gicare.com/diets/asian-diet/