"Eating a plant-based diet simply means eating more plants."
~ Marni Wasserman, Plant-Based Diet For Dummies
Last month I wrote about How I'm Healing and FINALLY Losing Weight by doing a 28 day raw fruit and vegetable cleanse. Since then I've been pretty much following the same plan plus adding some cooked veggies, legumes, healthy grains, and occasional animal foods as I feel called to.
I am continuing to feel GREAT with good energy and additional weight loss - YAY! In the past I felt that I needed a good amount of animal protein in my diet, but now I've proven to myself that really isn't true.
"Eat food. Not too much. Mostly plants."
~ Michael Pollan
A plant-based diet means that the majority of one's diet comes from plants, and is grounded in good health for individuals, families, and communities. It doesn't mean that you can't eat any animal products. It just means you opt for high volumes of minimally processed whole foods that are derived from plants, such as fruits and vegetables, leafy greens, legumes (beans, peas, lentils), whole (intact) grains, nuts and seeds. So a plant-based diet is great not only for vegans, but also for people who choose to consume high-quality animal foods occasionally.
Examples of diets that fit the profile of a plant-based diet are The Mediterranean Diet, The Flexitarian Diet, The Ornish Diet, and Eating for Health. But the general idea is to:
- Eat fruits and vegetables freely
- Eat starchy vegetables, whole (intact) grains, and legumes moderately
- Eat limited amounts of high fat nuts, seeds, avocados, and oils
- If you choose to consume eggs, fish, poultry, meat or dairy (wild or naturally raised), keep the portions small and limit them to once a day or less.
For those who may be concerned about getting adequate protein, know that IF you consume enough calories of nutrient rich plant foods, you will be getting enough protein.
Some examples of plant-based meals are smoothies with fruit, leafy greens, and a plant-based protein (from legumes, grain, spirulina, etc.), and soups, salads, or entrees with whole grains, legumes, and vegetables and fruit for dessert. The KEY is to fill your diet with ample amounts of fruits, leafy greens and veggies so that they take center stage!
Happy, Healthy Living!
JoAnn Newton is a Master Massage Therapist, Certified Diet Counselor & Holistic Nutrition Educator, and Spiritual Counselor who is committed to creating, living, and enjoying health, balance, and freedom on all levels, both personally and professionally, while providing educational and healing services.