Below I have answered some questions on why I believe a plant-based diet is a great choice to help optimize health.
(For further reading from the real experts, scroll to the bottom of this page for some great book recommendations.)
What does ‘plant-based’ really mean? Can I still eat meat/dairy? Plant-based means eating a diet that primarily consists of plants which are not processed or at most, minimally processed. A diet that would be considered 100% plant based would not have any meat or dairy, however, eating 90% plants 10% meat/dairy is also a much healthier alternative than the standard American diet we are so used to.
What does an average day look like, meal wise, for eating plant-based? Colorful and full of choices! On an average day, I’ll start out with either a green smoothie containing fresh greens, berries, and non-dairy milk and a slice of Avocado Toast using sprouted grain bread. Other days I may have some overnight oats or an acai bowl. Lunch is usually a big salad loaded with greens, colorful veggies, beans and seeds and dinner will usually be some sort of bowl to incorporate whole grains, beans or legumes, cooked veggies and seeds. An evening snack could consist of some fresh fruit and maybe even a little dark chocolate. This is just my typical day, there are so many options so the meals do not get boring. For a busy family, a weekly meal prep would be helpful to stay on track.
Is it expensive to switch to a whole food plant-based diet? Compared to the average cost of buying meat on a weekly basis, no, it is not expensive. The key is to shop in season and when it comes to whole grains and dried legumes, buy in the bulk section of the grocery store. During the fall months, I can’t get enough pomegranates and usually buy at least a couple a week. I would not do this during the off season when the cost is three times what I pay in the fall. Buying what is on sale and in season will not only save you money, but will give you the variety you need to stick with a plant-based diet.
Is it better to take baby steps when switching to a plant-based diet or just completely change my lifestyle immediately? Slow and steady is the best way to switch to a whole food plant-based diet because it’ll be easier on your system as you transition to new foods you may not be used to. Start slowly by cutting down on meat and processed foods, perhaps at dinner cut your meat portion in half and pile on more veggies than usual. For breakfast, skip the bacon with your eggs and add some fresh fruit instead. As you shop, cut down on the processed packaged foods and fill your pantry with healthier choices such as nuts, seeds and dried fruit. Making gradual changes will help you to not only stay on track but you’ll start to crave the things that are good for you.
What about vitamin deficiencies? Can that happen by cutting out meat and/or dairy? Whole-food plant-based diets are loaded with the vitamins and minerals we need on a daily basis. The supplement that is most recommended for those considering a completely plant-based diet (no animal products) is B12. How do animals get it? They absorb B12 which is made in their gut bacteria; they might eat poop (gross!) that contains B12, they may have bacterial contamination in the food they are eating or, they may eat other animal-derived food that contains B12. In any case, if you are choosing a plant-based lifestyle, it’s recommended to take a supplement of 2.4mcg daily. (Data found at Nutritionstudies.org).
Will I get enough iron eating a plant-based diet? Compared to people who consume meat, vegetarians usually get more iron, however, the iron in plant foods is not absorbed as efficiently as the heme iron found in meat. While this can be a good thing to prevent getting too much iron, it can be an issue for menstruating women because of blood loss. All women (regardless of whether they are meat eaters or not), need to make sure they have sufficient amounts of iron to ward off iron deficiency anemia. It is best to get iron from food sources such as whole grains, legumes, nuts, seeds, and leafy greens because iron supplements can increase oxidative stress which can lead to symptoms including fatigue, brain fog, muscle pain, headaches or being sensitive to noises or even becoming more susceptible to infections. (Data found in “How Not to Die” by Dr. Michael Greger MD)
Is there a difference between a plant-based diet and whole foods diet? They go hand in hand. A whole food plant-based diet is one that focuses on eating whole, unprocessed or minimally processed plant foods which may include small amounts of meat, fish, eggs and dairy. It doesn’t necessarily mean all animal products should be eliminated, but the goal should be over 90% plant based and less than 10% of your food supply coming from animal products. For more detailed information on this, I highly recommend reading “The Whole Foods Diet” by authors John Mackey, Alona Pulde, MD and Matthew Lederman, MD.
What is the difference between plant-based and vegan? While eating a 100% plant-based diet with no animal products is technically considered a vegan diet, vegan does not necessarily mean plant-based. There are many forms of vegan processed foods including candy, non-dairy ice cream, processed veggie burgers, chips and fried foods, just to name a few. Those items might not contain any animal products, but they are also not health promoting, may contain high amounts of processed sugar, sodium or artificial ingredients, and therefore would not be considered part of a healthy plant-based diet.
How does one get enough protein on a plant-based diet? One of the most asked questions and biggest concerns for people is will they get enough protein if switching to a plant-based diet. The answer is a resounding YES! According to data taken from the Nurses Study, Researchers at Harvard School of Public Health took a look at the diets of more 130,000 people. The Results? They found that the greater amount of protein consumed from animal sources (especially red and processed meats), the risk of mortality increased. On the opposite side of the spectrum they found that more consumption of plant-based protein was associated with a longer life. Americans, in general, consume much more protein than needed. According to government regulations, women should be consuming an average of 46 grams of protein per day and 56 for men. (Data taken from The Whole Foods Diet, John Mackay, Alona Pulde, MD and Matthew Lederman, MD)
Can I get what I need from the grocery store or do I have to shop at specialty stores?Any regular grocery store that has a produce department, grains such as brown rice and quinoa, beans and legumes would work great.
What is your background? Why should I take advice from you? Though I am not a doctor or medical professional, I really have a passion for learning about the benefits of living a plant-based lifestyle and I love sharing what I’v learned with others. There are many doctors I hold in high esteem who have done the research (Dr. Michael Greger, MD, the author of the life changing book , “How Not to Die”, Dr. Joel Fuhrman MD who coined the term “nutritarian” and Dr. Jeffrey Bland, also known as the “father of functional medicine”, just to name a few. Through the American Fitness Professionals & Associates (AFPA), I am a Certified Holisitc Nutritionist and have a desire to help educate people to really understand that the food choices we make on a daily basis can promote life or death.
How can I eat a plant-based diet and work on my blood pressure and lower my cholesterol while adding more immune boosting foods so I don’t have to rely on drugs and antibiotics? I am not able to give any clinical advice when it comes to treating disease, but I can tell you this. Eating a whole food plant based diet while eliminating (or at least greatly reducing), processed foods, meat, and oils, meanwhile, replacing with plant-based foods rich in vitamins, minerals, healthy fats and proteins will have positive benefits when it comes to good health and weight loss.
If I have a carnivore loving family member, how can I satisfy their hunger so they don’t feel like they are missing out? I suggest assigning one meal a week a plant based meal. Once they are used to that, make it two or three meals a week. If you are serving meals with whole grains and lots of fiber, they will feel full longer and help fight cravings. Root vegetables such as sweet potatoes, potatoes, carrots, turnips and rutabaga are very hearty as well and can help curb the meat cravings. It’s important to recognize that plant based eating won’t taste the same as meat so don’t expect that portobello mushroom to taste and have the same texture as a steak. Once the plants become a more normal part of your diet, the cravings for meat should greatly reduce (at least this was my experience).
If I eat the same things as my friend, why does she lose weight and I don’t? Everyone is different when it comes to what’s going on hormonally, how active we are and just the way our bodies metabolize food. I can tell you that switching from high fat, high sugar, highly processed foods to whole foods full of fiber, vitamins, minerals and water (yes water!), will help promote weight loss as your body starts to eliminate more regularly and you are consuming less calories than you are burning.
If I would like to occasionally incorporate meat into my mostly plant-based diet, what would be the healthiest choice? If you’d like to incorporate meat, a good idea is to follow the advice of Dr. Joel Fuhrman MD. He came up with the term “nutritarian”, which means to choose foods that give favorable amounts of nutrients per calorie, or foods that are nutrient dense. Consuming 10% or less animal products and 90% plant based will give you the freedom to incorporate meat into your meals. Choose meats that are minimally processed.
Do you feel better now that you are plant-based versus when you weren’t? I feel so much better! Not only do I have more energy, but I feel lighter, my mood is better, my skin is brighter and I am not stuck taking prescription drugs daily. There is no doubt in my mind that switching to a plant-based lifestyle was one of the best decisions of my life!
If you are serious about changing your lifestyle and are ready to examine the evidence for yourself, I recommend the following books.
- In his book, “How Not to Die”, Dr. Michael Greger, M.D. has compiled numerous scientific studies that show how a whole-food plant based diet can be related to preventing and even reversing disease. You can find his book here:
- Dr. Joel Fuhrman, M.D. coined the term “nutritarian”, and shares the importance of eating foods that are nutrient dense. This was the first book I read that really opened my eyes to the importance of eating health promoting foods. You can find his book here:
- John Mackey, co-founder and CEO of Whole Foods Market, along with Dr. Alona Pulde, M.D. and Dr. Matthew Lederman, M.D. have come together to bring a practical plan for a healthy lifestyle and longevity. It even includes a 28-day real food plan. Find their book here:
Disclosure: The FTC requires all bloggers to disclose how they earn income on their sites, so here is my disclosure. From time to time, I’ll recommend a product that I really believe in, so I wanted to make sure I let you all know that as an Amazon Associate I earn from qualifying purchases. I only recommend products that I would use myself and believe would make life a little easier in the kitchen or promote better health.
