Definition of a plant-based diet and overview of this special issue (2024)

FAQs

Definition of a plant-based diet and overview of this special issue? ›

A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.

The diet consists primarily of food made of plants: fruits and vegetables in addition to nuts, seeds, whole grains, and legumes. A plant-based diet is not a vegetarian or vegan diet; you can eat poultry, beef, eggs, fish, and dairy products, however most of your nutrient intake is coming from plant-based food sources.

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.

A WFPB diet doesn't include any meat, poultry, fish, dairy, or eggs. It's not, however, the same as a vegan diet, which is defined only by what it eliminates. A WFPB diet is defined also by what it emphasizes: a large variety of whole foods. The term “whole” in WFPB describes foods that are minimally processed.

Plants are high in fiber.

Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.

Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, olive oil, unsweetened coconut, etc.

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

Vegetarian: Also known as ovo-lactovegetarian, this diet includes all plant-based foods, as well as allowing eggs and dairy. Vegan: This is a diet that consists of plant-based foods only and excludes meat, dairy, eggs, and often honey.

What is a 100% plant-based diet? ›

Both meal plans have made headlines for their health benefits in recent years, and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products but focus on eating mostly plants, such as fruits, vegetables, nuts, ...

Because vegan diets are more nutrient dense than calorically dense (meaning, you eat many nutrient rich plant foods with lower amounts of calories per serving), it is normal to feel hungry more frequently than non-vegans or non-vegetarians. Here's the good news – eat more!

Use salad as a base.

Add a variety of other vegetables and plant-based options like fresh herbs, peas, tofu, or beans. Eat whole grains for breakfast. Start your day with quinoa, oatmeal, buckwheat, or barley. Add some nuts, seeds, and fresh fruit to make a tasty meal.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

When I was eating meat daily, I felt lethargic and bloated constantly. Being tired and scatter-brained was my norm. My mental clarity became crystal clear on a plant-based diet. I could focus on a task for hours at a time without getting distracted.

A team of researchers at Loma Linda University in the United States has shown vegetarian men live for an average of 10 years longer than non-vegetarian men — 83 years compared to 73 years. For women, being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average.

In addition to fruits and vegetables, plant-based diets usually include lots of nuts, seeds, whole grains, oils, legumes, beans, herbs, and spices. They tend to avoid processed foods and animal products like red meat, poultry, fish, eggs, and dairy.

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

Vegans can eat whole grain pasta as long as it does not include egg or other non-vegan ingredients. Whole grain pasta is also plant-based in most cases, but be sure to read the ingredients before purchasing. Whole-grain pasta has the added benefit of extra fiber and is a good addition to any vegan diet.