What is plant based eating? It’s a way of eating that focuses on consuming plant derived whole foods that are unrefined & minimally processed. Some staples are whole grains, fruits, vegetables, nuts, seeds, tubers & legumes. You do not have to be vegan or vegetarian to reap the benefits of real whole foods.
Some benefits are:
1)Support heart health (lowering LDL cholesterol & blood pressure)
2)Weight Management as they are high in fiber, water content allowing you to feel more satiated & full throughout the day
3)Balance blood sugar
4)Feed beneficial bacteria in the gut helpful in supporting motility, immunity & reducing inflammation
5)Lightens environmental footprint
Tips for an Easy Transition to Eating Plant Based:
1) Start off by eating 1 plant based meal per day.
2) Buy 1 – 2 new whole foods when shopping at the grocery store. Ethnic grocery stores will have a large variety.
3) Explore swaps of your favourite foods into plant based versions.
Here’s inspiration for a full day of plant based eating:
Breakfast: Rolled or steel cut oats with apples, walnuts, cinnamon, coconut yogurt.
Lunch: Veggie stir (brussel sprouts, red bell peppers, green onions, shiitake mushrooms) with baked tamari tofu
Dinner: Zucchini noodles with black olives, tempeh, cherry tomatoes, garlic, pesto Small Bites: Seed crackers with hummus or brazil nuts with dark chocolate
https://www.sciencedaily.com/releases/2019/08/190807092326.htm https://www.eurekalert.org/pub_releases/2020-11/pcfr-pdr113020.php 2 https://www.sciencedirect.com/science/article/abs/pii/S0899900714004237 3 https://cdt.amegroups.com/article/view/4977/5858 4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664/
Kavita Dave, Registered Holistic Nutritionist