Live Longer Habits

Understanding Plant-Based Eating

Plant-based eating means filling your plate mainly with foods from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean you have to stop eating meat or dairy altogether; it’s more about choosing to eat more plant foods each day. 

Healthy Eating Patterns: Mediterranean and Vegetarian Diets

Many studies have shown that plant-based diets are good for your health. For example, the Mediterranean diet is a popular choice that focuses on plant foods but also includes some fish, poultry, eggs, cheese, and yogurt a few times a week. This diet has been linked to a lower risk of heart disease, diabetes, certain types of cancer, and even depression. Older adults may benefit from better physical and mental health too. 

Vegetarian diets can also promote good health. People who follow a vegetarian diet often have a lower risk of heart disease, high blood pressure, and diabetes, plus they tend to live longer. Plant-based diets provide all the proteins, fats, carbs, vitamins, and minerals you need, often with higher amounts of fibre and beneficial plant compounds. However, vegans might need a vitamin B12 supplement to cover all their nutritional bases. 

Types of Vegetarian Diets

There are different types of vegetarian diets. Here are some options to consider: 

- Flexitarian/Semi-Vegetarian: You eat mostly plant foods but also include eggs, dairy, and sometimes meat, fish, or poultry. 

- Pescatarian: You eat fish and seafood, along with eggs and dairy, but no meat or poultry. 

-Lacto-Ovo Vegetarian: This includes eggs and dairy but no meat, poultry, or fish. 

- Vegan: No animal products at all. 

Tips for Starting a Plant-Based Diet

If you're interested in trying a plant-based diet, here are some simple tips: 

- Load Up on Veggies

Aim to fill half your plate with vegetables at lunch and dinner. Try to choose a variety of colours, and enjoy them as snacks with dips like hummus or salsa. 

- Think Smaller Portions of Meat

Reduce how much meat you use, making it more of a side dish rather than the main part of your meal. 

- Choose Healthy Fats

Choose fats from sources like olive oil, nuts, seeds, and avocados. 

- Cook a Vegetarian Meal Weekly

Dedicate at least one night a week to making meals based on beans, whole grains, and vegetables. 

- Start With Whole Grains for Breakfast

Try oatmeal, quinoa, or barley, and add nuts or fresh fruit. 

- Enjoy Leafy Greens 

Include a variety of greens daily. You can steam, grill, or stir-fry them to keep their taste and goodness. 

- Make Salads a Meal

Pack a bowl with salad greens and mix in various vegetables, fresh herbs, beans, or tofu. 

- Satisfy Your Sweet Tooth with Fruit

Have fruit like peaches or apples for dessert instead of cake or biscuits. 

Plant-Based Meal Ideas Throughout the Day

As you settle into a plant-based diet, here are some easy meal ideas: 

Breakfast Ideas:

- Rolled oats topped with walnuts, banana, and a sprinkle of cinnamon. 

- Breakfast wrap with a whole-wheat tortilla filled with scrambled egg, black beans, and peppers. 

- Whole-wheat muffin topped with sliced tomato and avocado, served with blueberries. 

Lunch Ideas: 

- Greek salad with greens, tomatoes, olives, and a side of whole-wheat pita and fresh melon. 

- Tomato soup with wholegrain crackers, tabbouleh, and an apple. 

- Vegetarian pizza with mozzarella, tomatoes, broccoli, and peppers, served with fresh strawberries. 

Dinner Ideas: 

- Grilled vegetable skewers with tofu, alongside quinoa and spinach salad. 

- Whole-wheat pasta with cannellini beans, peas, and a romaine salad with cherry tomatoes dressed in olive oil.

- Hearty vegetarian chili served with a spinach-orzo salad. 

By gradually making these changes, you’ll find that plant-based eating can be enjoyable and beneficial for your health!

source:Harvard Health Publishing