Plant-Based Nutrition
A whole food plant-based diet is a way of eating that focuses on nourishing your body with minimally processed plant foods—think vibrant vegetables, succulent fruits, hearty legumes, whole grains, and wholesome nuts and seeds. Imagine the journey your food takes before it lands on your plate. The fewer steps it goes through, the less processed it tends to be. It's a simple guideline that helps us make better choices for our health and the planet.
There are many health benefits to eating more whole plants. Consuming minimally processed plants reduces the risk of heart disease and type 2 diabetes. It's naturally low in saturated fats, cholesterol, and sodium, which means a healthier heart and balanced blood pressure. The rich fiber content boosts gut health, increases insulin sensitivity, decreases cholesterol levels, and even shields against certain cancers like colon cancer.
There is growing evidence that prebiotics can enhance bone health. What's more, there's mounting evidence linking a plant-rich diet to decrease in age-related cognitive decline. Plus, by eating more plants, you're not just benefiting yourself but also contributing to a more sustainable and eco-friendly food system.
Plants offer a treasure trove of nutrients, and the key to reaping their full benefits is to "eat the rainbow." A colorful variety of plants provides essential antioxidants and vital nutrients such as calcium, magnesium, protein, iron, and omega 3. There are, however, some exceptions if you only eat plants: B12 and vitamin D, which are challenging to obtain from a plant-based diet, so supplementation is often recommended. Antioxidants found in plant foods are like little bodyguards for your cells, defending against free radicals, boosting your immune system, and keeping inflammation in check.
We are all unique, and our individual health needs evolve. An only plant-based diet might not be the right choice for everyone. Regardless of your dietary preferences, incorporating more plants into your diet can have significant health benefits.
Remember, nutrition is just one piece of the puzzle for a healthy lifestyle, and it pairs beautifully with physical activity, social connections, stress management, quality sleep, and minimizing risky behaviors. Together, they form a harmonious symphony for your overall well-being.
I can't emphasize enough the importance of fiber, which is only found in plants. It helps prevent constipation, lowers risk of diabetes, heart disease, and some forms of cancer.
Fiber can improve the gut microbiome and 70% of our immune system is located in our gut. Examples of high fiber foods: beans, lentils, avocados, raspberries, blackberries, broccoli, chia seeds, flaxseeds, and oranges.
Eating the rainbow: Plants contain different amounts and types of nutrients and antioxidants, so aim to eat a variety. Antioxidants help decrease inflammation. Examples of anti-inflammatory foods include: cruciferous vegetables (broccoli, bok choy); Dark berries and fruits; allium vegetables (garlic, onions); orange, yellow and dark green vegetables and fruits (carrots, yams, mangos); and dark green leafy vegetables (collards, kale, dark lettuces).
Add herbs and spices for flavor instead of more salt. They can be good sources of calcium, magnesium, potassium, and vitamin K. Liberally add fresh herbs, such as parsley, basil, thyme, majoram, mint, and oregano to your food. If the dish requires cooking then add fresh herbs at the end of cooking to help retain their flavor. Heat helps open up the flavors of dried spices so I often add them early in the cooking process.
