The What and Why's of Plant-Based Eating

Recap from my free Eat to Nourish Masterclass

What is a plant-based diet?

Eating plant-based simply means that all of, or a majority of, your calories are coming from whole, plant foods.

I find that people often assume that plant-based equals vegan, but this isn't necessarily the case.

While all vegans are plant-based eaters, not all plant-based eaters are vegan.

Veganism extends far beyond diet. It is a lifestyle where not only do you not consume animal products or food products that contain animal derived ingredients, you avoid all products that exploit or bring harm to animals, including clothing, furniture and cosmetics among other things.

A plant-based diet focuses on just that, your diet. Plant-based eaters can range from having all of their calories coming from plants, to people who still consume some animal products but continue to have a major emphasis on whole plant foods.

In other words, animal based foods may continue to serve as a dietary accessory, but plants are the star of the show.


Why eat more plants?

What we eat has a profound impact on our health and well-being.

It is estimated that up to 80% of preventable diseases like heart disease, type 2 diabetes and stroke, can be prevented with lifestyle changes like diet.

We have an abundance of evidence that clearly shows us that those people and populations who eat a predominantly plant-based diet not only live the longest with the lowest risk of chronic disease, but have the best quality of life.

We know that including more whole, plant foods into your diet and limiting or eliminating your intake of animal products and heavily processed foods significantly decreases your risk of developing chronic disease and conditions like heart disease, diabetes, metabolic syndrome, caner and dementia and Alzheimer's. People with inflammatory bowel disease, Crohn's or Ulcerative Colitis, who eat a whole food, plant-based diet experience fewer flares and and a decrease in the duration and severity of their flares. Plant-based diets can also help prevent flares of diverticular disease (diverticulitis) and manage and prevent conditions like high blood pressure, dyslipidemia (abnormal blood lipids), elevated blood sugars and insulin resistance among others.

Beyond these benefits many people will often find that eating a whole food, plant based diet improves their energy levels, improves sleep, they have less joint pain, better digestion and better management of acid reflux, they experience fewer sick days and improvement of skin conditions like eczema (dermatitis) and acne.

Reducing your intake of animal products is also one of the best ways, if not thee best way to decrease your environmental footprint and prevent harm to animals.

"Plant-based diets - i.e. eating patterns that emphasize legumes, whole grains, vegetables, fruits, nuts and seeds and discourage most or all animal products - are especially potent in preventing type 2 diabetes and have been associated with much lower rates of obesity, hypertension, hyperlipidemia, cardiovascular mortality, and cancer." McMacken 343-344


Eat more of these foods ...

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes (beans, lentils, peas, peanuts, tofu, tempeh, edamame)
  • Nuts
  • Seeds
  • Herbs and spices


Plants are our only source of fiber and an abundant source of vitamins, minerals, phytochemicals (chemicals only found in plants that help protect the cells in our body from damage) and antioxidants that help protect our cells from damage. Not only this but they contain NO cholesterol and very little saturated fat with the exception of coconut oil and palm oil. 

Total side note, on average plant foods (including herbs and spices) contain 64 times more antioxidants than animal foods.


Eat fewer of these foods ...

  • Overly processed and refined foods
  • Animal products


Of course, we aren't striving for perfection here. Heavily processed foods do include foods like meat and cheese alternatives. These foods can of course fit into your diet, they just shouldn't be making up the majority of it.


Quick recap on what we've covered so far!

  • If there is one thing that we know for sure, it is that everyone can benefit from eating more whole, plant foods.
  • A plant-based diet is not another fad diet or about adopting an all-or-nothing mentality. It is about adopting healthful dietary behaviours that you will implement throughout your life to improve your health and well-being long-term.
  • Plant-based eating can look different for everyone, but the gist is that either all of or a majority of your calories are coming from whole, plant foods.
  • Aim to include more fruits, vegetables, whole grains, legumes, nuts, seeds as well as herbs and spices into your diet.
  • You have to adopt this eating pattern in a way that works for your unique body, likes/dislikes, goals and lifestyle so that it is enjoyable and sustainable.


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