Plant Based Benefits: 5 Tips

We’re going to dive into my favorite “diet” today, one that I personally practice – plant-based eating. The plant based benefits are too good to ignore!

This doesn’t necessarily mean you have to be a full vegan or vegetarian. In fact, I consider myself a “conscious carnivore”, occasionally eating straight-from-the-farm lean meats and sustainably sourced seafood.  My body just feels and functions better with a little animal protein.

Still, my meals primarily consist of some fruits and mainly vegetables, whole grains, nuts, seeds and legumes. I choose organic whenever possible, and I stay away from processed foods and cow dairy.

What are the plant based benefits?

For a lot of people, plant-based is the way to go! It contains “all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and [is] often higher in fiber and phytonutrients.” And with the heavy environmental tolls of factory farming, a plant-based diet is ultimately the best diet for the planet too. 

Many of the largest and strongest animals on Earth are big, beautiful herbivores too, like the powerful and intelligent elephants, the fierce rhinos, the happy hippos, the sharp bison and savvy gorillas. And in the human world, there is a movement among high-level athletes, like Venus Williams, Kyrie Irving and Meagan Duhamel, to transition to a vegan diet for its health and performance benefits. 

So it’s easy to see why many people adopt a plant-based lifestyle.

While saying, “eat more plants,” sounds simple enough, only 1 out of every 10 Americans eats the minimum amount of recommended fruits and vegetables. Most people actually consume way too much protein, more than their bodies require.

It’s really about knowing your body and understanding what it really needs, so I’m here today to help you turn over a new leaf and embrace this naturally sexy way of eating healthy!

Here’s a quick overview of all the deliciousness included in a plant-based diet:

• Fruits: lemons, berries, apples, bananas, grapes, mangoes, pineapple, peaches, avocados and more.
• Vegetables: spinach, kale, cucumbers, squash, eggplant, collards, radishes, artichokes, and more.  (This group also includes root vegetables like potatoes, carrots, parsnips, sweet potatoes, and beets.)
• Whole Grains: quinoa, brown rice, millet, whole wheat, oats, barley, and more.
• Legumes: beans of any kind, lentils, peas, soybeans, peanuts, and more.
• Nuts & Seeds: walnuts, pecans, almonds, sunflower seeds, pine nuts, cashews, and more. (Consume these in smaller doses as they contain more calories in a deceiving easy-to-snack size.)

You will want to keep processed foods, dairy, sugar, alcohol and animal products to a minimum – and clearly if you are going fully plant-based (meaning Vegan), no animal products of any kind.

The health benefits are as abundant as the food options too. If you struggle with chronic pain or illness, a plant-based diet as been shown to decrease inflammation, along with boosting your energy and reducing your risk of heart disease, certain cancers, diabetes and obesity.  So even if you’re not a big vegetable fan, or you really love your cheese and crackers with wine twice a week, I recommend giving this diet a try.

Here are a few ways to put it into practice:

1) Makeover Your Monday Meals

There is a reason that Meatless Mondays are a movement. As the first work day of the week, it is the perfect day to start something fresh. Dip your toes into the shallow end of plant-based eating by cooking a vegetarian recipe for dinner every Monday. Bonus points if you can eat plant-based all day for maximum plant based benefits.

2) Size Up

Sometimes the easiest way to make sure you do something is to make it unavoidable, to put it right there in front of you.  When it comes to dressing your plate, size up at every meal. Three quarters of your plate should always be vegetables, and perhaps a small portion of grains or legumes – and if you do indulge in some animal protein, the portion should be no bigger than a deck of playing cards. This way, you’ll be sure to check off your recommended daily dose of plant-based nutrients and avoid the temptation to fill up first on less healthy options.

3) Have Fruit For Dessert

Especially with the warm summer months upon us, fruit for dessert can be so refreshing. Replace heavy sugary treats that can leave you feeling bloated and tired with chilled watermelon or a juicy peach. And if you like something warmer, a baked apple or pear with a little cinnamon is so yummy. However, give your tummy some time to digest first! Fruit is best eaten and digested on an empty stomach.

4) Explore Your Neighborhood

You don’t need to go on a fancy, expensive vacation to experience a new culture. It can be as easy as trying a local restaurant. Indian, Ethiopian, and Persian cuisine, among others, offer a nice variety of vegetarian dishes, but you can also find new vegan joints popping up all over. So when you’re just completely over cooking, you can still stay within a plant-based diet.  And you’ll be supporting a local eatery too!

5) When In Doubt, Put It In A Bowl

A great way to make sure you get enough fruits and vegetables is to make a salad. I’m not just talking lettuce, cucumbers and a little ol’ Kraft dressing. You can mix your greens up (spinach, arugula, dinosaur kale), add in grilled veggies, sprinkle in some seeds and nuts and top it with some apple or mango chunks or blueberries. And for dressing, focus on oils high in good fats like a drizzle of olive or avocado oil. You could even blend an avocado, a little evo and some cilantro for a smooth and spicy dressing. Okay, I’m hungry just thinking about this! Best of all, it’s a super time-saver if you’re in a hurry or don’t feel like cooking. Easy way to make sure you’re getting your plant based benefits.

And who says you can’t have a salad for any every meal of the day? 😉

How do you measure up? The CDC recommends 1 ½ cup – 2 cups of fruit and 2 – 3 cups of vegetables every day. Are you getting enough in your current diet? Maybe it’s time to give a plant-based diet a try! Are you surprised by all the plant based benefits?

Let me know in the comments below.

LOVE + lots of veggies!