By: Lisa M. Pressey
In short, a plant-based diet focuses on maximizing the consumption of whole foods and minimizing the consumption of animal protein and heavily processed foods. Since a plant-based diet includes anything from flexitarian to vegan, there is no single definition to describe it. There are simply two goals to achieve a well balanced plant-based diet. Increase the amount of whole foods and decrease the amount of animal protein and heavily processed foods you consume.
Eating plant-based encompasses a broad spectrum of diets. On one end you have flexatarian, which is predominantly plant based with periodic consumption of meat, poultry, fish, dairy, eggs, and some other animal products. At the other end, you have veganism, which excludes all animal products, eggs, dairy, and honey. In between, you have pescatarian, lacto-vegetarian, lacto-ovo vegetarian, and ovo-vegetarian. Despite the differences in these diets, they all qualify as a plant-based diet.
Types of Plant-based Diets
TYPE OF DIET
- Vegan
- Lacto-ovo vegetarian
- Lacto-vegetarian
- Ovo-vegetarian
- Pescatarian
- Flexitarian
DESCRIPTION
- No animal products, eggs, dairy, or honey
- Excludes flesh foods, includes eggs and dairy products
- Excludes flesh foods and eggs, includes dairy products
- Excludes flesh foods and dairy, includes eggs
- Vegetarian, includes fish
- Small amounts of meat, poultry, fish, dairy, eggs, but plant food predominant
How to Start a Plant-based Diet
Starting a plant-based diet is not as difficult as you may think. To achieve a balanced plant-based diet you need to strive for two things. One, you need to add more whole plant foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds. Two, decrease your intake of animal protein and highly processed foods. Easing into this way of eating helps ensure you will continue to stick with the changes made.
Since your goal should be to, slowly swap animal protein with plant protein, add more whole plant foods, and get rid of highly processed foods, you should start small. For example, add more vegetables at dinner one night a week or replace the animal protein in one meal with a plant-based alternative. Leave that bag of potato chips on the shelf. Make changes one meal at a time.
Still not convinced you can do it? Keep in mind the amount of flexibility a plant-based diet offers. There’s no need to give up everything you enjoy eating. Start by identifying the reason you want to start a plant-based diet. Perhaps, make a list of the foods you currently ingest and make note of the changes you would like to make. Maybe you want to eat healthier, lose weight, or you have a medical reason. No matter what the reason, just start small. If you still feel you need help, enlist a friend or family member. You could always reach out to a health coach for further assistance.
Plant-based Recipes
Plant-based recipes are everywhere, however, make sure you are creating meals that fulfill your nutritional requirements. Protein, carbohydrates and fats are all important factors of a balanced diet of any kind. You can find cook books, magazines, and websites all flourishing with amazing recipes. Find sources that work for your taste or if you’re feeling daring, step out of your comfort zone and try something new. The fact is, there is something for everyone in this vast profile of plant-based meals.