So, anyway, let's talk some about plant-powered nutrition... What does it mean to eat "plant-based" ?"Plant based" is a general term to describe an eating plan that is based upon whole and natural plant-based foods rather than foods that are processed or animal-based foods. Emphasis is on fruits, vegetables, unprocessed whole grains, legumes, beans and plant-based proteins. A plant-based diet does not strictly exclude animal-products, but the emphasis remains on plants. What are some benefits of consuming a "plant-based" diet ?Research has shown that a plant-based diet can impart the following benefits if followed on a consistent basis:
People who eat the most fruits and vegetables have a 20% reduced risk of heart disease and a 27% reduced risk of dying from cardiovascular disease, especially stroke. Further research shows that each 10-gram increase in daily fiber from sources such as whole grains is associated with a 27% decreased risk of dying from heart disease. What types of "plant-based" diets are there ?Primary Plant Based: Plants are the main focus but there is no strict exclusion of any animal products. Lacto-Ovo-Vegetarian: Excludes meat but includes dairy and eggs. Lacto-Vegetarian: Excludes meat and eggs but includes dairy products. Vegan: Strict exclusion of all animal-based products, including meat, dairy and eggs. How do I get started, and what will I eat ?Most people fear what they will give have to give up in following a plant-based diet rather than focus on what they can gain. That being said, there are many meat and dairy alternatives on the market that can ease the transition to a plant-based diet: Dairy Alternatives: Soy-based cheeses (bricks, slices, or shredded) Soy-based yogurts Soy, rice or almond milk Meat Alternatives: Tofu (silken, firm, or extra-firm) Tempeh (fermented soy) Seitan (wheat protein) Edamame (soy bean) Nuts & Seeds Beans & Legumes Protein-Rich Grains Quinoa Barley Rice Whole grain bread Also, check out this great article for some of the top vegan-vegetarian protein sources! My biggest tip for making the transition? Focus on adding plants into your diet rather than on removing animal-products. Experiment with vegetarian and vegan dishes throughout the week. Choose to go meat-free for one meal per day or one day per week and see where that takes you! Honoring "Meatless Mondays" is one great way to incorporate more plant-based foods into your diet. Check out their website for a lot of great recipe inspiration: meatlessmondays.com Cooking Demo: Asian Chopped SaladGet the recipe here. Final Thought
Whether you choose to eat a plant-based diet or not, be kind and open to change. Be curious. Stop striving for perfection and instead focus on improvement!
1 Comment
2/11/2016 08:15:50 pm
an article that is well and good will surely we disseminate.
Reply
Leave a Reply. |
About KristenKristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
[Read More] Stay ConnectedRecent Posts2018 Goals
Hearty Miso Soup My Motto for 2018 2017 End of Season Wrap Up Training Updates: 3rd Quarter 2017 Asian-Inspired Fish & Veggie Platter (The Recipe Redux) Peace is always beautiful Tart Cherry & Orange Sports Drink Crew Report: Tahoe Rim 100 Dark Chocolate Peanut Butter Ice Cream Stress Buster Trail Mix Proud Athlete OfBlog Archives
March 2018
© 2017 Kristen Chang and RealFoodForFuel, LLC. All rights reserved.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content. |
Real Food For Fuel | Real Food For Fuel Blog |