Plant Diets

Former President Bill Clinton made headlines in the fall of 2010 when he, an avowed McDonald's aficionado, admitted that he had begun eating a plant-based diet as a way of dealing with his well-documented heart disease. As much as 10 percent of the U.S. population is vegetarian, and many others, although not strict vegetarians, are taking steps to reduce their consumption of animal foods and increase their fruits and vegetables.

Types of Plant Diets

Vegetarianism comes to mind for many people when they think about plant-based diets. In fact, vegetarianism is just one form of a plant-based diet. Common plant diets include veganism, which excludes all meat, poultry, fish, eggs and dairy and any foods containing these products; lacto-vegetarianism, which is similar to vegan, but allows for the consumption of dairy products such as milk, yogurt, cheese and butter; lacto-ovo vegetarianism, which allows both eggs and dairy products; and flexitarianism which is a diet that is primarily plant-based but allows for the consumption of lean meats and poultry, dairy, eggs and fish in small quantities.

Benefits of a Plant-Based Diet

Health benefits are derived from eating a diet high in fruits and vegetables. Fruits and vegetables offer cancer prevention in the form of antioxidants and phytochemicals that protect against cellular damage by cancer-causing agents. A diet high in plant-based foods also has been found to protect against common illnesses such as stroke, heart disease, obesity, diabetes, high cholesterol, high blood pressure, cataracts and other eye disorders and even some birth defects. In cases where disease is already present, like diabetes or heart disease, converting to a plant-based diet may help to reverse some of the damage.

Getting Proper Nutrition from Plants

Vary your fruits and vegetables to get a well-rounded complement of vitamins, minerals and nutrients in your diet. Expand your selection by eating locally grown, seasonal fruits and vegetables, introducing new selections and finding new ways to serve old favorites.

It may surprise some that the largest portion of a plant-based diet is not fruits or vegetables, as may be expected, but grains, particularly whole grains. The Vegetarian Food Guide Pyramid of the American Dietetic Association recommends six servings of grains, four servings of vegetables and two servings of fruits per day. Grains supplement the fiber and nutrients found in plant foods.

Even when eating a plant-based diet, it is important to consume sufficient protein. Protein is found in plant as well as animal foods. Beans, whole grains, nuts and nut butters, dairy products, eggs and soy products are all a source of protein. For those concerned about the controversy regarding soy, wheat germ, which can be prepared to taste like some meats, offers an alternative. Grains especially high in protein include couscous, lentils and pearl bailey, and some vegetables, like Brussels sprouts, are also high in protein.

If you opt not to consume dairy, calcium can be gotten from soy, rice or almond milk, along with a healthy complement of leafy green vegetables.

For fats, think vegetable oils such as flax seed oil, walnut or olive oil. Virgin coconut oil is experiencing a resurgence in popularity. It works well as a butter or shortening substitute in baked goods and adds flavor when used as a cooking oil.

Followers of plant-based diets may need additional vitamin supplements, such as vitamin B-12 which is primarily found in animal foods. Iron and vitamin D, two other important nutrients, can be obtained through foods.

Transitioning to a Plant-Based Diet

Aside from simply avoiding meat, there are ways to ease the transition into eating a diet that is primarily plant-based. Increase the amount of grains, fruits and vegetables on your plate gradually until the meat is the smallest portion of your meal. Add a fruit or vegetable to every snack. Create new dishes from combinations of vegetables or simply slice and eat raw vegetables as a side. Add a salad to lunch and dinner, making sure to vary your greens as well as other fruits and vegetables.