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? ›
Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.
What are the three main reasons for eating plant-based? ›
Here are three reasons to incorporate more plant-based foods into your daily diet to liven things up!
- Brains Benefit from Beta-Carotenes. As students, our brains are constantly working hard. ...
- Fiber Fights the Flu. ...
- Discover Different Delicious Dinners.
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.
Why is plant-based food better for you? ›
Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best.
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 foods can you not eat on a plant-based diet? ›
Vegans don't eat any foods made from animals, including:
- Beef, pork, lamb, and other red meat.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Eggs.
- Cheese.
- Butter.
- Milk, cream, ice cream, and other dairy products.
- Mayonnaise (because it includes egg yolks)
The general breakdown of a plant-based diet
- Vegetables (such as spinach, carrots, broccoli, bell peppers, cauliflower, asparagus, kale)
- Fruits (such as strawberries, blueberries, apples, pears, oranges, avocado, raspberries, kiwi fruit, peaches)
- Whole grains (such as brown rice, quinoa, barley, oats, buckwheat, bulgur)
Is Pasta Vegan? Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.
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 only diet that can reverse heart disease? ›
Groundbreaking research shows that a plant-based diet doesn't just prevent heart disease but that it can manage and sometimes even reverse it.
Is plant-based meat healthy Harvard? ›
But he said in a July 3, 2019 Harvard Gazette article that it's important to monitor the health effects of these products. “Some of those products, even though they contain high amounts of plant-based protein, may also contain unhealthy ingredients, such as high amounts of sodium or unhealthy fats,” he said.
