It may seem like the trendy newcomer on the diet landscape, but plant-based eating has actually been around for a while — as in a few millennia. And as far as the definition is concerned, health experts say it’s pretty straightforward.
“A plant-based diet is just that — a dietary pattern based mostly on whole plant foods like fruits, vegetables, legumes and whole grains,” says Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center and Instructor of Practice in Medical Dietetics.
That’s not to say meat is entirely out of the picture with a plant-based way of life.
“It absolutely can contain animal products such as meat, fish, eggs and dairy,” Weinandy says. “But the focus is on plants.”
In other words, it is not the same as vegan (which allows plant-based foods only) or vegetarian (vegan, plus eggs and dairy). A plant-based diet more closely resembles the pescatarian (basically, vegetarian plus seafood) and flexitarian (vegetarian with the occasional inclusion of meat or fish) eating plans. And research suggests it’s being embraced by a growing number of people who have their own reasons for wanting to fill their plates with more plant-based foods and less animal protein.
According to a recent Nielsen poll, 12 percent of those who responded said they’re trying the plant-based approach to eating, which is second only to those choosing plans touted as heart-healthy (14 percent). The Yale Program on Climate Change Communication found that 63 percent of Americans are actively trying to eat less red meat. Many are in pursuit of health, while others choose a plant-based diet out of concern for animal welfare, or as a way to reduce their environmental footprint.
What foods are allowed on a plant-based diet?Fruits and vegetables, of course, but also nuts, seeds, oils, whole grains, legumes and beans. The goal, however, isn’t to eat only plants, just mostly plants.
“Try to fill half to three-quarters of your plate with whole foods,” like those listed above, Weinandy says. The rest “can be animal-based like a high-quality protein,” such as fish and chicken as opposed to highly processed meats and animal products like sausage, lunch meat, bacon and hot dogs.
To learn more about what makes up a plant-based diet and the associated health benefits, from AARP, CLICK HERE.
