Plant Based Diet For Beginners

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Plant Based Diet For Beginners

Plant based diet means the diet that is obtained from the plant sources. This not only includes fruits and vegetables but also includes lots of nuts, seeds, oilseeds, legumes, beans, herbs and whole grains. It basically abstains from animal products like red meat, poultry, fish, eggs and dairy products. In the present day world the plant based products are flooding supermarket shelves. People having concerns about their health and environment are consuming less and less of meat and meat products and are focusing mainly on a plant based diet. Plant based diets are economically viable, ecologically sound, and healthier than animal based products. So, they are gaining more popularity throughout the world these days.

Whole-Food Plant based Diet

Whole food refers to foods that are not heavily processed. In other words we can say that whole foods are either unrefined or minimally refined. Plant based diet refers to a diet that is free from meat, eggs, or honey. Whole food plant based diets and vegan diets overlap but also have some key differences. Whole food plant based diets abstain from highly processed foods and include foods that are close to nature but the vegan diet may also include highly processed food.

Also Read: Vegan Diet For Better Muscle Growth

Plant Based vs. Vegan Diet

While talking about the plant based diet, a most probable question that arises in our mind is whether it is a vegan diet or vegetarian diet. There is some sort of confusion on this context as there is not an official definition of plant based diet. Some believe plant based diet is vegan diet. Some people also view it as mostly consuming plant based foods but occasionally consuming meat, fish, eggs, and dairy products. Vegan diets strictly avoid the consumption of animal products like meat, poultry, seafood, eggs, and dairy products, whereas people following a plant based diet may also consume these products. However, a plant based diet also avoids these products.

Let’s explore some terms related to plant based diet:

Vegan diets:

This is the strict form of plant based diet. This type of food habit abstains from taking any type of animal products. In a nutshell, we can say that people following a vegan diet refuse to eat red meat, poultry, fish, seafood, eggs, and dairy products. Due to such type of strict food habit, some vegan people often explain vegetarian people as hypocrites. According to them, there is no correlation between the attitude and behavior of vegetarian people.

Vegetarian diets:

Vegetarian diets are not as strict as compared to vegan diets. People following a vegetarian diet also take eggs and dairy products but they abstain from red meat, poultry, fish, and seafood.

Semi-vegetarian or flexitarian:

Semi-vegetarian diets include eggs, dairy, and occasionally meat, fish, seafood, and poultry.

Tips To Follow Plant Based Diet For Beginners

If you are a beginner and highly interested in plant based diet, the following tips would be really helpful for you. Make them your way of life.

1. Always choose easy options

Several companies provide pre-made plant-based options that may be either fresh or frozen. You can have such plant based pizzas, different types of meat substitutes, pasta and other plant based meals in grocery stores.

2. Invest in meal kits

Most of the meal companies also offer several kinds of plant based meals for vegan and vegetarian people. You can build a connection with them and get your delicious meal delivered at your doorstep.

3. Integrate different kinds of vegetables with your diet

At least half of your plate must be covered with vegetables during lunch and dinner time. Always choose different colored vegetables for your diet.

4. Develop different attitudes towards meat

At first you have to develop a positive attitude towards a plant based diet. Gradually replace meat with other plant based products. You have to be clear that the belief that plant based diets cannot fulfill your nutritional requirements is nothing more than a misconception. A number of vegan bodybuilders and power lifters have disproven this faulty assumption.

5. Use alternatives for good fats

Olive oil, nuts, avocados, and plant based butter may be the replacement for animal fat.

6. Also prefer salad as a base

Incorporate greens like spinach or lettuce as salads. You can also add a variety of vegetables like fresh herbs, peas, or beans.

Also Read: Benefits Of Being A Vegetarian

7. Eat fruit for dessert

Different types of ripe fruits like mango, apple, and strawberries can be consumed in the form of juice. They are mainly consumed after food as a dessert.

Does A Plant Based Diet Boost Your Health?

Yes, plant based diets are good for our health. They boost our immune system and protect us from many chronic and zoonotic diseases. Many scientific studies have proven that chronic diseases can be prevented or controlled by following a plant based diet. One study conducted in China shows that a plant based diet reduces the risk of type-2 diabetes, heart diseases, and certain types of cancer. It also reduces weight gain, improves energy levels in the body, reduces inflammation, and promotes sound health.

Are Plant Based Diets Better For the Environment?

Plant based diets are also good for the environment. This means that their positive impacts extend beyond our health. As we know, raising animals for food is an absolutely inefficient utilization of resources in comparison to the production of plant based products. A study conducted in 2018 revealed that the livestock sector only provides 18 percent of calories consumed globally but it utilizes about 83 percent of farmland. The livestock sector is often associated with greater emissions as compared to plant based diets. So, consumption of a plant based diet is one thing that we can do for the betterment of our environment. Hence, consumption of a plant based diet is a way to mitigate the growing climate crisis and reduce the growing impact of global warming in various sectors.

Cons Of Plant Based Diet For Beginners

Plant based diets fail to supply all the nutrients required by our body. If not properly planned, they may lead to nutritional deficiencies. So, you need to add supplements in your diet for fulfillment of deficiencies. Consumption of a similar type of food for a long duration may create a monotonous effect.

Popular Five Food Groups Of Plant Based Diet For Beginners

You can enjoy a variety of plant based products. Fruits, vegetables, legumes, and whole grains are the main plant based products that we have in our diet. Following are the most popular five food groups that are enjoyed in a plant based diet. Let’s have a quick look at them:

1. Fruits

You can enjoy a variety of fruits as per your preferences. These fruits are good sources of vitamins and other nutrients. You can have fruits like apple, citrus fruits, pomegranate, bananas, grapes, strawberries, etc.

2. Tubers

Tubers are a rich source of starch. They would supply you plenty of energy. Potatoes, sweet potatoes, yams, and cassava can be consumed as tuber crops as per your preferences. These food crops should be integrated with other plant based products.

3. Vegetables

You can enjoy plenty of vegetables as per your preferences. Green leafy vegetables can boost your immune system and supply adequate amounts of vitamin A to your body. Cabbage, cauliflower, carrot, radish, spinach, lettuce, etc. are the vegetables that you can have in your diet.

4. Whole grains

Whole grains refer to plant products that are less processed, unrefined, or partially refined. Grains, cereals, and other starches in whole form including quinoa, oats, whole wheat, and popcorn can be consumed as whole grains. These are a rich source of carbohydrates. Whole grains are good for our health because they provide a variety of nutrients like iron, vitamin B, magnesium, phosphorous, zinc, copper, and selenium. They are also a rich source of fiber and protein.

5. Legumes

Legumes are a rich source of proteins. So, you cannot avoid them in your diet. Beans are excellent sources of proteins that you can enjoy in the form of legumes. Lentils and other pulses can be integrated in your diet. While visiting the grocery store, don’t forget to bring the following legumes:

✓ Chickpeas

✓Dry peas including split green and yellow as well as whole green and yellow

✓ Hummus

✓ Canned and dry beans

✓ Lentils

✓ Peanuts

✓ Peanut butter

Besides these five groups, you can enjoy plenty of other foods including nuts, seeds, whole-grain flour, etc. Since these are calorie-enriched foods, consume them only in moderate quantities.

Conclusion

Plant based diets are not only good for our health but are also beneficial for the environment. Plant based diet refers to the diet that abstains from animal products like meat, fish, eggs, and dairy products. It also includes lots of nuts, seeds, oilseeds, legumes, beans, and whole grains. Fruits, tubers, vegetables, legumes, and whole grains are the most popular five categories of a plant based diet. As a beginner you must develop a different attitude towards meat and gradually replace meat and meat products from your diet, and incorporate more and more fruits and vegetables to make your life more healthy and prosperous. As plant based diets are less expensive than meat products, you can have better savings.