A Guide to Plant-Based Eating
You need less protein than you’ve been told
Research has shown that following a plant-based diet can reduce your risk of chronic diseases such as heart disease and type 2 diabetes, as well as lower the risk of mortality (Kim et al., 2019; Qian et al, 2019). A plant-based diet does not mean having to cut out all animal products. It can mean focusing on including more whole grain plant-based foods while reducing the amount of animal products in your diet. If you’re thinking of changing up your diet to become more plant-based but not sure where to start, we have outlined the benefits of eating more plant-based and where to begin.
What is a plant-based diet?
Plant-based eating focuses on foods which come primarily from plants. This includes fruits, vegetables, tubers (sweet potato, cassava, eddoes, yam, etc.), legumes, beans, nuts, seeds, oils and wholegrains. As previously mentioned, it doesn’t mean that you have to cut out animal products, however it does mean switching the focus towards consuming more foods from plant sources. If you enjoy eating meat with your meals, think of it as a side-dish rather than the centerpiece.
What are the benefits?
A plant based diet offers a diet which is rich in fibre, vitamins and minerals, and antioxidants. The Mediterranean diet is a mostly plant-based diet which consists heavily of fruits, vegetables, wholegrains, nuts, seeds, oils and a moderate intake of animal products such as fish, poultry, eggs, and dairy products. Studies have indicated that the Mediterranean diet can reduce the risk of chronic diseases such as heart disease, cancers such as breast and colorectal, and adult-onset diabetes (Trichopoulou et al., 2014). While the mechanism of protection is still being researched, it is thought that the phytochemicals (chemicals from within the plant) are what benefit our health (“Phytochemicals and Health”, n.d.).
Environmental impact
We are not saying you have to cut out meat or other animal products from your diet. However, by reducing your intake of meat, even if for one day a week, it can make a positive impact on the environment. Reducing our intake of animal products can cause a reduction in the greenhouse gas emissions as well as decreased pressure on land and water use (Milman, 2018).
How can I make sure I’m eating enough protein?
A common misconception with focusing on plant based foods is that you will lack protein. However, legumes (lentils, beans, peas, edamame, peanuts), nuts and seeds (almonds, cashews, walnuts, sunflower seeds, chia seeds), and whole grains (quinoa, brown rice, oats) are all good sources of protein. Some vegetables contain protein in smaller amounts such as corn, broccoli, asparagus, brussel sprouts, and artichoke (“The Nutrition Source”, n.d.).
Associate Nutritionist
Eating plant-based throughout the day
Here are some examples of plant-based meals you can implement throughout your day.
Breakfast
a. Oatmeal with sliced bananas (+ a tablespoon of peanut butter if you’re looking for extra protein)
b. Smoothie made with frozen fruits (berries, bananas, paw paw), spinach, chia seeds, peanut butter, almond milk
c. Boiled eggs, tomato choka, pita bread
Lunch
a. Black bean wrap with sauteed vegetables, avocado, sprinkling of cheese
b. Dhal with rice, bodi, pumpkin, channa, and bhagi
c. Rice bowl with beans or tofu, green peas, cucumber, lettuce, and sesame seeds with salad dressing
Dinner
a. Provision soup (dasheen, cassava, sweet potato, eddoes, plantain) with a split pea base
b. Lentils and rice with roasted vegetables (melongene, pumpkin, mushrooms) and a side salad
c. Whole wheat pasta with sauteed mushrooms, spinach, and peas in a tomato sauce
Snacks
a. Hummus on toast with sliced tomatoes
b. Handful of almonds, cubes of cheese, and cucumber sticks
c. Popcorn
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets+wellness@gmail.com.
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References
“Phytochemicals and Health: New Perspectives on Plant Based Nutrition.” The Nutrition Society.
https://www.nutritionsociety.org/blog/phytochemicals-and-health-new-perspectives-pla nt-based-nutrition.
“The Nutrition Source.” Harvard T.H. Chan School of Public Health.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-pl anet.
Kim, Hyunju et al. 2019. “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults.” Journal of the American Heart Association.
Milman, Oliver. 2018. “Why Eating Less Meat Is the Best Thing You Can Do for the Planet in 2019.” The Guardian.
Qian, Frank et al. 2019. “Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes.” JAMA Internal Medicine.
Trichopoulou, Antonia et al. 2014. “Definitions and Potential Health Benefits of the Mediterranean Diet: Views from Experts around the World.” BMC Medicine.
All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
