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. Rather, you are proportionately choosing more of your foods from plant sources.
Mediterranean and vegetarian diets
What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.
The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.
Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.
Vegetarian diet variety
Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.
- Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.
- Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
- Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
- Vegan includes no animal foods.
8 ways to get started with a plant-based diet
Here are some tips to help you get started on a plant-based diet.
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
Inspiration for plant-based eating throughout the day
Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.
Breakfast:
- Rolled oats with walnuts, banana, and a sprinkle of cinnamon
- Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa
- Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries
Lunch:
- Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert
- Tomato basil soup, whole-grain crackers with tabbouleh, and an apple
- Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert
Dinner:
- Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad
- Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar
- Vegetarian chili with a spinach-orzo salad
FAQs
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.
What is the downside of a plant-based diet? ›
Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.
What did Harvard study on vegan diet? ›
A 2021 systematic review of 18 studies compared those who do and don't eat meat. The research included 160,257 participants ages 11 to 96 (53 percent of whom were female), including 149,559 meat eaters and 8,584 meat avoiders. Of those, 11 studies found that meat-free diets were linked to worse mental health outcomes.
Can I eat eggs on a plant-based diet? ›
In other words, plants were paired with protein sources, like eggs, to make a nutritious and well rounded meal. 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.
What foods should you avoid on a plant-based diet? ›
You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.
What happens to your body when you go plant-based? ›
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.
What is the Harvard perfect diet? ›
What is the 'Harvard diet'?
- Vegetables and fruits should be prominent in most meals (1/2 of your plate) ...
- Add in whole grains (1/4 of your plate) ...
- Get some healthy protein (1/4 of your plate) ...
- Cook with healthy oils (in moderation) ...
- Go for water, tea and coffee over milk. ...
- Move your body.
The four diets—the Healthy Eating Index 2015 (HEI-2015), Alternative Mediterranean Diet (AMED), Healthful Plant-based Diet Index (HPDI), and Alternative Healthy Eating Index (AHEI)—all encourage the consumption of whole grains, fruits, vegetables, and nuts, but also account for different lifestyle choices and cultures.
What are the pros and cons of being vegan? ›
Pros and Cons of the Vegan Diet
| Advantages of Veganism | Disadvantages of Veganism |
|---|
| Enhanced weight loss | Lack of certain nutrients |
| Reduced health risks | Digestive issues and stomach discomfort |
| Development of discipline and self-control | Limited food and medicine options |
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Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.
3CAN YOU EAT AVOCADO IF YOU FOLLOW A PLANT BASED DIET? Absolutely. Avocados are a great source of good fats, with 5g of monounsaturated and 1g of polyunsaturated fats per 50g serving.
Can I eat cheese on a plant-based diet? ›
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.
What are examples of plant-based food? ›
Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. 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.
Can you lose weight on a plant-based diet? ›
Looking at observational, interventional, and meta-analytic research, it appears that plant-based diets are effective tools for losing body weight and maintaining lower body weight.
What are the most common plant-based diets? ›
7 Types of Plant-Based Diets
| Meat | Seafood |
|---|
| 1. Vegan | x | x |
| 2. Vegetarian | x | x |
| 3. Lacto-Vegetarian | x | x |
| 4. Ovo-Vegetarian | x | x |
3 more rowsStrawberries, blueberries, raspberries, tomatoes, carrots, cucumbers, apricots, sweet potatoes, peaches, plums, melons, eggplant, lemons, lettuce, green beans, kale, broccoli, Brussels sprouts, cabbage, spinach, corn, Swiss chard, celery, beets, onions, cauliflower, cherries, bananas, mushrooms, parsnips, turnips, ...
