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? ›
While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.
Is plant-based meat healthy Harvard? ›
But he said in a July 3, 2019 Harvard Gazette article that it's important to monitor the health effects of these products. “Some of those products, even though they contain high amounts of plant-based protein, may also contain unhealthy ingredients, such as high amounts of sodium or unhealthy fats,” he said.
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? ›
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.
Can you eat pasta on a plant-based diet? ›
Is Pasta Vegan? Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.
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.
Can I eat bread on a plant-based diet? ›
Vegans can eat bread that does not contain animal products or byproducts. This includes breads that only use some variation on flour, water, yeast, and salt including ciabatta, baguette, focaccia, sourdough, pita, and ezekiel breads.
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.
Con #1: Plant-based meat can be more heavily processed than animal meat. As some plant-based meat and mock meat products are created to replicate animal meat, they may undergo more processing. This leads to a high content of saturated fat, sodium, and added sugar.
What is the number one food you should prioritize in your diet? ›
The best whole foods, such as spinach, blueberries, salmon, quinoa, almonds, sweet potatoes, green tea, Greek Yogurt, olive oil, and dark chocolate, can significantly contribute to your overall well-being. So, try incorporating these nutritious foods into your daily diet and enjoy the benefits of a healthier lifestyle.
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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The study concluded that both dietary approaches were effective in helping participants lose weight. However, the vegan diet seemed to have a more favorable outcome on heart health and aging. The vegan diet seemed particularly effective in lowering LDL cholesterol compared to the omnivore diet.
Why is vegan so good for you? ›
A vegan diet may have several benefits, such as helping you lose excess weight, lowering the risk of diabetes, improving kidney function, and lowering blood sugar levels, among others. Vegan diets offer a range of health benefits. For people looking to lose weight, a vegan diet can help.
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.
Why do people switch to a plant-based diet? ›
Many choose a plant-based diet in the pursuit of health, out of concern for animal welfare, or as a way to reduce their environmental footprint.
