The Beginner's Guide to a Plant-based Diet

Wh?t is a plant-based d??t ?nd wh? should ??u try ?t? Plant-based or plant-forward eating ??tt?rn? f??u? on f??d? primarily fr?m ?l?nt?. This ?n?lud?? n?t ?nl? fru?t? and vegetables, but ?l?? nut?, ???d?, ??l?, wh?l? gr??n?, l?gum??, ?nd b??n?. It doesn't m??n that ??u ?r? v?g?t?r??n ?r v?g?n and n?v?r ??t m??t ?r d??r?. R?th?r, ??u are ?r???rt??n?t?l? ?h????ng m?r? ?f ??ur foods from plant ??ur???. M?d?t?rr?n??n ?nd v?g?t?r??n diets What ?? the ?v?d?n?? th?t plant-based ??t?ng patterns are healthy? Mu?h nutr?t??n r????r?h h?? ?x?m?n?d plant-based eating ??tt?rn? ?u?h ?? th? M?d?t?rr?n??n diet ?nd a v?g?t?r??n d??t. Th? M?d?t?rr?n??n d??t h?? a f?und?t??n ?f plant-based foods; ?t ?l?? ?n?lud?? fish, poultry, eggs, ?h????, ?nd ??gurt a few times a week, w?th m??t? and ?w??t? less ?ft?n. The Mediterranean diet has been shown ?n b?th large ???ul?t??n ?tud??? ?nd r?nd?m?z?d clinical trials to r?du?? r??k ?f h??rt d★★★★★★, metabolic ??ndr?m?, d??b?t??, ??rt??n cancers (?????f???ll? ??l?n, br???t, ?nd ?r??t?t? cancer), depression, ?nd ?n ?ld?r ?dult?, a decreased r??k ?f fr??lt?, ?l?ng w?th b?tt?r mental and ?h?????l fun?t??n. V?g?t?r??n d??t? h?v? ?l?? b??n shown t? ?u???rt h??lth, including a l?w?r risk ?f developing coronary h??rt d★★★★★★, high bl??d pressure, d??b?t??, ?nd ?n?r????d longevity. Pl?nt-b???d d??t? offer ?ll th? n★★★★★★r? ?r?t??n, f?t?, ??rb?h?dr?t??, v?t?m?n?, ?nd minerals f?r ??t?m?l h??lth, ?nd ?r? often higher in f?b?r ?nd phytonutrients. However, some vegans m?? n??d t? ?dd a supplement (specifically vitamin B12) t? ensure they r????v? ?ll the nutr??nt? r??u?r?d. V?g?t?r??n d??t v?r??t? V?g?t?r??n d??t? ??m? ?n l?t? ?f shapes ?nd ??z??, ?nd you should ?h???? th? v?r???n th?t w?rk? b??t f?r ??u. - Semi-vegetarian ?r flexitarian includes eggs, dairy f??d?, ?nd ★★★★★★?n?ll? m??t, ??ultr?, ?sh, ?nd ???f??d. - P????t?r??n ?n?lud?? eggs, d??r? f??d?, ??h, and seafood, but n? meat or poultry. - V?g?t?r??n (sometimes r?f?rr?d t? ?? l??t?-?v? v?g?t?r??n) includes ?gg? ?nd dairy f??d?, but n? m??t, ??ultr?, ?sh, or ???f??d. 8 w??? t? g?t ?t?rt?d w?th a ?l?nt-b???d diet Here are ??m? tips to help ??u g?t ?t?rt?d ?n a plant-based diet. 1. Eat l?t? ?f vegetables. F?ll half ??ur ?l?t? w?th vegetables at lunch ?nd d?nn?r. M?k? ?ur? ??u ?n?lud? ?l?nt? ?f colors ?n ?h????ng ??ur vegetables. Enj?? v?g?t?bl?? ?? a snack with hummu?, salsa, or gu???m?l?. 2. Change th? w?? ??u th?nk ?b?ut m??t. Have ?m?ll?r ?m?unt?. U?? ?t ?? a g?rn??h instead of a centerpiece. 3. Ch???? good f?t?. Fats in ?l?v? ??l, olives, nuts ?nd nut butt?r?, seeds, ?nd ?v???d?? ?r? particularly healthy choices. 4. Cook a v?g?t?r??n m??l ?t least ?n? n?ght a w??k. Bu?ld th??? m??l? ?r?und b??n?, whole grains, and v?g?t?bl??. 5. Include whole gr??n? f?r br??kf??t. Start w?th oatmeal, ?u?n??, bu?kwh??t, or barley. Then ?dd ??m? nut? ?r ???d? ?l?ng w?th fr??h fruit. 6. G? for gr??n?. Tr? a variety ?f green l??f? vegetables such as k?l?, ??ll?rd?, Swiss ?h?rd, spinach, and ?th?r greens ???h day. Steam, gr?ll, braise, ?r ?t?r-fr? to ?r???rv? their fl?v?r ?nd nutr??nt?. 7. Bu?ld a m??l ?r?und a salad. Fill a bowl w?th salad greens such ?? romaine, ???n??h, Bibb, or r?d l??f? greens. Add