PLANT BASED: THE BASICS
The times got you more interested in eating more plant based? Let me break it down for ya with some plant based basics!
B A L A N C E
🥒 Prioritize fresh vegetables & fruit — they deserve ~50% of the real estate on your plate. They pack a massive range of health-protective nutrients in fewer calories.
🍠 Get smart, eat more complex carbs. In addition to fruits & veg, whole rolled or steel cut oats, quinoa, brown or wild rice, 100% whole grain bread, millet, farro, beans, barley, peas, lentils, winter squash, sweet potatoes and yams are qualifying examples. Unlike simple/processed carbs, complex carbs retain their nutrients necessary for its digestion and metabolism (go figure😏) and support healthy blood sugar balance.
🌰 Go meat-less more often. Look to plant sources of protein such as whole soy foods (organic tofu, tempeh, edamame), beans, chickpeas, peas, lentils, nuts & seeds. You can absolutely obtain enough protein from a well thought out plant based diet. If full blown vegan isn’t your thing or what’s best for your body, then adding some seafood, eggs, dairy or lean meat here and there is fine too. Plant based eating is a shift, not a hard line.
🥑 healthy fats are your friend. Cook with plant oils, like olive oil and avocado oil, instead of processed oils or animal fat. Add avocado, nuts, seeds, nut and seed butters (tahini anyone?? 🤤) to your meals and you’ll stay satisfied longer.
D I V E R S I T Y
Optimize the health benefits from your diet by eating foods in whole or least processed forms. By eating a broader range of foods, we increase our exposure to a wider variety of nutrients.
Our gut is the largest intersection between the environment and our immune system. In fact, the majority of our immune system lies in our gut (approximately 70% of our immune cells live in our gut) meaning that a healthy gut strengthens our immune defense. Our gut microbiome is made up of trillions bacteria. These bacteria essentially eat what we eat! Maintain a healthy gut microbiome is important for proper digestion and absorption nutrients, fermentation of fibers and production of metabolites including short chain fatty acids which signal mechanisms that play a major role in gut/immune system homeostasis, synthesis of certain nutrients like vitamin K2 and some amino acids promotes regular gut motility/elimination of waste, removal of toxins. Gut microbes also promote the release of hormones like leptin, ghrelin, and produce neurotransmitters such as dopamine, serotonin, GABA that signal our brain to feel good, happy, calm. The gut is often referred to as the “second brain” because gut and brain “talk” via our nervous system aka gut-brain axis. Growing research on the gut microbiome is finding that gut health plays a significant role in the development of diseases, brain health, memory, learning and behavior, which shows how interrelated food is with physical, mental and emotional wellbeing.
Plant foods are densely rich in nutrients that support the integrity of our gut lining. Unlike animal-derived foods, plant foods are the only source of prebiotics, non-digestible compounds naturally found in fibrous foods. Prebiotics “feed” the good bacteria in our gut. Probiotics are live bacteria found in fermented foods and supplements that are similar to the good bacteria in our gut. Probiotics and probiotics interact synergistically to promote a balanced gut microbiome. Most vitamins (A, B, C, E, K) and minerals (potassium, magnesium, calcium) come from plant foods, however phytonutrients, naturally occurring plant compounds are only found in fruit, vegetable, legumes, nuts and seeds, teas and spices. They are powerful antioxidants that combat free radical damage, play an important role in liver detoxification pathways, and activate genes that inhibit inflammatory pathways. Amp up your intake of phytonutrients by making your meals colorful with seasonal produce, incorporating whole soy foods, beans, peas, and experimenting with new flavors by cooking with fresh and dried herbs and spices.
A D E Q U A C Y
Every single person has unique nutritional needs, which is why nutrition is not a “one size fits all” and why some types of diet work for some, but not for others. Throughout the lifecycle during the different stages of growth and aging, variation in physical activity, hormonal changes, during and after pregnancy, and management of disease and acute injuries our bodies’ nutrition will change.
Anytime we cut out entire food groups, there’s always some risk (which is why experts preach balance!). While the wealth of benefits from eating plant based are well understood, there still are several nutrition considerations worth mentioning. Diets that limit or eliminate animal-derived foods (seafood, eggs, dairy, poultry, meat) are at increased risk for the following nutrient deficiencies:
vitamin B 12
vitamin D
iron
calcium
zinc
omega 3 fats
Properly planned meals and additional supplementation can help plant based eaters overcome their risk for nutritional deficiencies. Keep an eye out for a future post where I’ll go into more detail of which foods and supplements are important to include in a plant based diet to avoid nutritional deficits.
Like any type of change, changing the way we eat can be challenging without the proper tools and resources to set us up for success. This is where professional nutrition guidance from a registered dietitian can help to personalize a plan for your specific nutritional needs and health goals. If you would like to work with me one-on-one, head over to my Services page to request an appointment!