Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.
Mediterranean and vegetarian diets
What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.
The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.
Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.
Vegetarian diet variety
Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.
- Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.
- Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
- Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
- Vegan includes no animal foods.
8 ways to get started with a plant-based diet
Here are some tips to help you get started on a plant-based diet.
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
Inspiration for plant-based eating throughout the day
Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.
Breakfast:
- Rolled oats with walnuts, banana, and a sprinkle of cinnamon
- Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa
- Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries
Lunch:
- Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert
- Tomato basil soup, whole-grain crackers with tabbouleh, and an apple
- Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert
Dinner:
- Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad
- Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar
- Vegetarian chili with a spinach-orzo salad
FAQs
a healthful plant-based diet that emphasized consumption of only healthy plant foods, such as whole grains, fruits, vegetables, nuts, legumes, and healthy oils, while reducing intake of less healthy plant foods as well as animal foods.
What is a plant-based diet and why should you try it Harvard health? ›
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.
What is the meaning of plant-based diet? ›
1. Definition of a plant-based diet. A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.
What is the downside of a plant-based diet? ›
While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.
What are the three main reasons for eating plant-based? ›
Five reasons to eat more plant-based
- Plant-based diets reduce your risk of chronic lifestyle diseases. ...
- Plant-based diets are associated with lower levels of anxiety and depression. ...
- Plant-based diets are better for our gut health. ...
- Plant-based diets contain more nutrients. ...
- Plant-based diets are less expensive.
Choosing plant-based options can help reduce our carbon footprint and mitigate climate change. Conserve natural resources: Plant-based diets require fewer resources than animal-based diets. By choosing plant-based options, we can help conserve natural resources such as land, water, and energy.
What is the Harvard diet plan? ›
You start by filling half your plate with fruits and vegetables, a quarter with whole grains like quinoa, oats, brown rice, and the last quarter with what they call "protein power" such as fish, poultry, beans, and nuts. Add healthy oils in moderation and choose water, coffee, or tea over juice or sugary drinks.
What foods should you avoid on a plant-based diet? ›
You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.
What are examples of plant-based food? ›
Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
What happens to your body when you go plant-based? ›
Plants are high in fiber.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.
Yes, pasta can be part of a vegan diet. Traditional pasta is typically made from wheat flour and water, and these ingredients are plant-based and considered vegan. However, when choosing pasta, it's essential to check the ingredients label to ensure there are no added non-vegan components, such as eggs.
What is an unhealthy plant-based diet? ›
Using the NOVA classification system, which categorizes food products according to the extent of industrial processes they undergo, “junk” foods can include many plant-based products, such as: commercially-produced breads, pastries, cakes, and cookies. carbonated beverages. pre-packaged snacks.
Can I eat eggs on a plant-based diet? ›
Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.
What are the healthiest plant-based foods? ›
Whole grains: many whole grains are a vital source of protein and fiber. Oats, quinoa, brown rice, amaranth, and bulgur are hearty and satisfying options. Healthy fats: avocados, olive oil, coconut oil, flaxseed oil etc. Legumes: including green peas, chickpeas, beans, lentils, peanuts, and natural peanut butter.
Can you eat cheese on a plant-based diet? ›
Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.
What is the difference between a plant-based diet and a standard American diet? ›
"A plant-based diet is more of an eating pattern than a diet," says Angela Snyder, wellness dietitian at Houston Methodist. "It emphasizes eating whole fruits, vegetables and plant-based proteins and grains. This differs from the standard American diet, which prioritizes not just meat but processed foods."
