5 Reasons Why You Should Start Eating
Plant Based Foods Today
As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease.
One of the recent ideas put forward to improve our world and health is the plant-based nutrition. Even though food regiments are not something our doctor prescribes (yet),
research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribe medication.
Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants.
A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.
We once believed that early humans consumed a large
proportion of animal protein in their diet. It is from that
belief that, in the 2000s, the Paleo diet (mainly comprised
of animal protein) became really popular in the world of
nutrition and diet.
Although, we now know that the nutrition of bipedal
primates and Homo sapiens was primarily composed of
nuts, fruits, leaves, roots, seeds and water. In that case,
the “original” Paleo Diet was in fact plant-based eating.
It is also linked to the fact that some of the strongest
animals on Earth are not carnivores. The strongest
mammal is the gorilla (most are herbivores). It has the
ability to lift around 4409 lbs, that is 10 times its body
weight. It would be like a 200 lb individual lifting 2000 lb.
If other mammals can live a healthy and strong life on a
plant-based nutrition, we probably can too.
Whether you want to save the animals, become healthier
or simply feel better, the plant-based nutrition is a great
option for those of us who want to be a better and
healthier person.
Choosing a plant-based nutrition doesn’t have to be a
complex commitment. Not convinced yet? Here’s the 5
reasons to start eating plant-based nutrition now:
In addition, an increase consumption of vegetables, grains
and beans will bring more fiber into your nutrition. It is
recommended to consume from 25 g (women) to 38 g
(men) of fiber on a daily basis. Unfortunately, we consume
an average of 15 g daily.
That is not enough for most of us and can have a negative
impact on the bowels and cause constipation or
hemorrhoids.
According to research, an increase intake in fiber can also
help prevent and reduce heart diseases, diabetes, and
colon cancer. Fiber is also known to reduce the blood
cholesterol levels.For most Americans, the average daily
intake of protein is recommended at 46 g (women) and
56 g (men). One cup of shredded cheese is about 26 g of
protein and a 1 cup of diced chicken is 38 g of protein.
That means that if you eat cottage cheese for breakfast
with a glass of milk, an egg sandwich for lunch, and a
ribeye steak for dinner, you are probably looking at double
the amount of protein recommend for daily intake. \
You can now understand why the average American eat
around 100 g of protein per day. Our society seems to be
eating too much protein, which can cause issues with the
bowels or digestion. It is true that some individuals need
more protein than others but in general, our protein rich
nutrition is overindulgence. A plant-based nutrition can
help us meet our health goal without going above the daily
intake recommendation.
It was once believed that you needed to add animal
protein in your meals to increase muscle mass. Some studies and athletes have demonstrated that it is possible
to increase muscles and be fit with a plant-based nutrition.
For example, one of the best runners of all time and
American ultramarathoner, Scott Jurek is known to be a
plant-based eater!
While thousands of research demonstrate the health
benefit of consuming vegetables as a way to prevent
illness, many still refuse to change their nutrition to
increase our quality of life.
Too many people believe that exercising, medication and
supplements are sufficient to maintain health. Meanwhile,
experts in the field of health and wellness say that weight
management is 75–80% nutrition and 20–25% exercise.
According to some research plant-based eaters showed
fewer signs of depression and mental illness than
omnivores. There is much more research to be done and
certainly some aspects to consider (like sugar intake) but
these researches are very promising. The best way to
know is to try it and see how you feel.
Plant-based eating means that you have a large proportion
of your meal that comes from plant-based food. That said,
fruits and vegetables are often the number one thing that
comes to mind when we think of a plant-based nutrition.
According to some studies, only 15% of our population is
able to meet the minimum requirement of daily
recommendation for fruits and even less (10%) for
vegetables.
Experts in nutrition all across the world agree that the
insufficient consumption of fruits and vegetables contribute
to the obesity epidemic and chronic disease related to poor
nutrition, especially in our country. While exercising is
important, nutrition is probably the number one reason why
we have so much obesity in our nation.
In general, individuals who are on a plant-based nutrition
tend to consume fewer calories than individuals who
consume animal protein. Since most of their calories are
coming from healthier options and fewer calories per weight.
Plant-based eaters tend to eat less process food and avoid meat focused restaurants like fast-food chain that provide
unhealthy meal options.
In addition, studies indicate that individuals who had a plant-
based nutrition with reduce sodium consumption (2300-
1500 mg a day) showed a reduction in blood pressure and
increased weight loss. That said, it is important to
understand that plant-based food doesn’t always mean
healthy food. Sugar is the other plant-based food to beware
of.
3. Prevent or manage a chronic
disease
As you will see in the next section, research demonstrates
that individuals on a plant-based nutrition can prevent
chronic disease, reduce obesity and mostly encourage a
healthy and quality of life.
A report published by the World Health Organization
recommended that a daily intake of 400 g of fruits and
vegetable would contribute to preventing chronic diseases
which include diabetes, heart disease, cancer and obesity.
To put this in perspective, 1 tomato is approximately 75 g
while a medium size potato is about 150 grams. For fruits, a medium apple is about 150 g and a small kiwi is around
75 g.
4. Stop spending on supplements
Did you know that our nation’s population spends more than
$30 billion a year on supplements? What if you didn’t need
to waste that money? With a plant-based nutrition, you are
more likely to receive all the nutrients you need from natural
sources like legumes, vegetables, and fruits.
Not only does this save you money, it also saves you from
trying to remember to purchase and consume supplements.
While thousands of research demonstrate the health benefit
of consuming vegetables as a way to prevent illness, many
still refuse to change their nutrition to increase our quality of
life.
Too many people believe that exercising, medication and
supplements are sufficient to maintain health. Meanwhile,
experts in the field of health and wellness say that weight
management is 75–80% nutrition and 20–25% exercise.
Agriculture use approximately 70% of our fresh water
(globally on average). That said, the production of meat
requires around 1000% more water (1 kg requires from
5000 to 20,000 liters of water) than some grains like wheat
(1 kg of wheat requires between 500 and 4000 liters of
water).
In addition, a lot of the grain is cultivated to feed the animals
we eat and if we started eating that grain and reduce our
consumption meat, less water and resources would be used
to produce animal food.
In conclusion, Plant-based eating is for everyone, the main
idea is not to “diet” or remove something from your nutrition
but more about adding more vegetables, fruits, nuts, whole
grains, and legumes.
Now it’s time to put your learning into action, pick a day
when you will start your plant-based nutrition, select your
meals (find recipes for breakfast, lunch and dinner recipes)
and make
a grocery list, go shopping (get your grocery
items) and implement the change! Plant-based eating is not
a diet but a more a way of living. Make it simple and have
fun with it
4 steps to kick-start your plant-based nutrition
Step 1: Choose Your Type of Plant-Based Nutrition
A spectrum of plant-based eating options is available to you. Considering that your nutrition will be mainly coming from plants, your options are:
Strict plant-based nutrition (vegan): With a strict plant-based nutrition, you are not going to consume any meat, fish or animal products like dairy foods, honey or eggs.
Vegetarian plant-based nutrition: In a vegetarian plant-based nutrition, you will be able to consume eggs, milk, cheese and other products of animals but no meat or fish.
Pescatarian plant-based nutrition: The pescatarian plant-based nutrition is similar to the vegetarian one but include fish. That would mean that your nutrition includes plant-base food, eggs, milk, cheese, fish and other products of animals but no meat.
Flexitarian plant-based nutrition: This option is great for individuals who would like to slowly move into plant-based eating without fully committing to never eat meat again. In this plant-based nutrition option, your meals will have a large proportion of plant-base food. In addition to small portions of eggs, or dairy foods and, on occasion, include meat, fish, seafood or poultry.
Step 2: Adapt Your Grocery
In order to ease yourself into plant-based eating, try to slowly increase the amount of plant-base food on your grocery list and stop purchasing animal protein and dairy products. Stock up on cans of legumes such as black beans or chick peas. They are fast and easy ingredients to add to many recipes (just make sure they are not full of sugar or salt). This might require a bit more shopping time at first but eventually, you will know which brand is the healthiest.
Step 3: Plan Your Meals
One of the most difficult parts about adapting to plant-based eating is to adopt new habits in the kitchen. Instead of having burgers for dinner, you have to find new ways to cook and bring more plant-based food at your table. It is recommended to try new recipes as opposed to try to adapt your old recipes to a plant-based nutrition.
Step 4: Let’s Do This!
The best way to start plant-based eating is to make small changes now. Choose a day this week when you want to have a plant-based nutrition day. That day will be the beginning of your journey in plant-based eating. Once you’ve chosen a date, pick your recipes!
How to Lose Weight on Plant-Based Nutrition
In general, individuals who are on a plant-based nutrition tend to consume fewer calories than individuals who consume animal protein since most of their calories are coming from healthier options and fewer calories per weight. Not all plant-based food is healthy, here’s a few suggestions to increase your change of losing weight on a plant-based nutrition.
👉Eat More Fruits and Vegetables
Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. To fight weight gain, reach the recommended daily intake of 400 g of fruits and vegetable.
👉Reduce Your Sodium
Sodium might be considered a plant-based food but there is a strong warning to decrease our consumption so that we don’t exceed the requirements of 2300 mg of sodium consumption daily. That said, it is important to understand that plant-based food doesn’t always mean healthy food. According to some research, individuals who eat a plant-based nutrition with reduce sodium consumption (2300 mg a day) showed a reduction in blood pressure and increased weight loss.
👉Reduce Your Sugar
Sugar is the other plant-based food to beware of. It is recommended to stick to less than 50 g of sugar a day. We challenge you to start looking at the labels of the food you eat on a daily basis and identify the amount of sugar intake you get from those foods. Many companies hide the ingredient by using multiple names to describe the sugar added, they use at least 60 names for sugar on labels. By reducing your sugar intake, you increase your chance of losing weights and staying healthy while preventing chronic disease. Reading labels can be difficult, look for the word sugar on the nutrition label, you will be able to identify how many grams of sugar is in the product.
While thousands of research demonstrate the health benefit of consuming vegetables as a way to be healthy, many still refuse to change their nutrition to increase our quality of life. Too many people believe that exercising, medication and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 75% nutrition and 25% exercise.
How to Stick to Plant-Based Eating
Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you don’t have to completely eliminate animal-based food but you can certainly reduce it by making more meals that are plant-based.
You can stick to a plant-based nutrition by following these two simple steps:
Step 1: Have a grocery list
In order to stick to plant-based eating, have a grocery list. Here’s one we made for you:
Fruits
Vegetables
Apples
Avocado
Bananas
Berries
Blueberries
Grapefruit
Grapes
Lemons/Limes
Oranges
Pears
Tomatoes
Asparagus
Beets
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celery
Corn
Cucumbers
Garlic
Lettuce/Greens
Mushrooms
Onions
Squash Sweet Peppers
Jalapenos
Chilis
Potatoes
Spinach
Squash
Zucchini
Sweet potatoes
Grains
Legumes
Step 2: Plan Your Meals in advance
Here are our favorite ideas for breakfast, lunch and dinner:
Fruits:-
Apples Avocado Bananas,Berries,Blueberries,Grapefruit,
Grapes Lemons/Limes,Oranges,Pears,
Tomatoes
Grains:-
Rice,Farro,Quinoa,Tabbouleh
Couscous,Barley,Rolled Oat
Breakfast
Bran cereals with bananas and plant-base milk (this will be a winner for your fiber intake).
Oatmeal in a jar (see recipe in the next chapter)Vegan bread with natural peanut butter and no sugar added jam
Fruit salad
Lunch
Salads
Wraps
Soups
Dinner
Veggie Burger with sweet potato fries
Vegetable, black beans and rice stir fries
Grain bowls
Grains with roa
sted vegetables
The more you will be prepared, the easier it will be to stick to a plant-based nutrition.
5 things you can do to adopt a plant-based nutrition
As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease. One of the recent ideas put forward to improve our world and health is the plant-based nutrition.
Here are 5 things that can help you adopt a plant-based nutrition.
👉Eat more fruits and vegetables
Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of a plant-based nutrition.
👉Increase your fiber intake
Fiber is lacking in the nutrition of Americans. Fiber can be found in fruits, vegetables, whole grains, and legumes. Aim for food that is high in fiber such as black beans, bran cereals, or even broccoli.
👉Focus on plant-based protein
Try switching the protein type in your meals so that it comes from plant as opposed to animals. For example, make a salad with chickpeas instead of chicken or avocado instead of beef. Not only will this help you reduce your meat consumption, it will also help you not surpass the daily intake recommendation for protein since the average American eat twice the recommended daily intake.
👉Try new recipes
One of the most difficult parts about adapting to plant-based eating is to adopt new habits in the kitchen. It is strongly recommended to try new recipes as opposed to try to adapt your old recipes to a plant-based nutrition. For example, a plant-based Mac and Cheese does not have the same taste and texture as the real stuff.
👉Don’t be extreme
Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you don’t have to completely eliminate animal-based food. You can certainly reduce it by making more meals that are plant-based.
Now it’s time to put your learning into action. Slow and steady is a great approach to change habits. This is not a diet but a way of living so have fun with it!
The One Secret “Trick” to bring more protein to plant-based nutrition
👉We are hearing the word plant-based nutrition more and more around us. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, one has to wonder what this is all about.
👉Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.
👉As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease. This is likely why the recent ideas put forward to improve our world and health is the plant-based nutrition. Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribing medication.
👉Whether you want to save the animals, become healthier or simply feel better, the plant-based nutrition is a great option for those of us who want to be a better and healthier person. Choosing a plant-based nutrition doesn’t have to be a complex commitment.
And here’s our secret trick: Increase the amount of plant-base food on your grocery list and plant-based meals
It is as simple as that.
The options are endless, increase vegetables, fruits, legumes, whole grains, nuts, herbs and spices, etc. This is not a diet but a way of living so have fun with it! Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love steak, you don’t have to completely eliminate animal-based food but you can certainly reduce it by making more meals that are plant-based.
The One Secret “Trick” To Plant-Based Eating
👉We are hearing the word plant-based nutrition more and more in our society and social media. With the launch of documentaries like Game Changers, books like Forks over knives and the emergence of athletes changing their nutrition to be plant-based, it leaves many individuals wanting to transition into a plant-based nutrition. In order to set you up for success, we want to share with you our secret trick to plant-based eating!
👉According to some studies, only 15% of our population is able to meet the minimum requirement of daily recommendation for fruits and even less (10%) for vegetables. Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country.
👉The secret trick to plant-based eating is simple. You simply have to add more vegetables, fruits, nuts, whole grains, and legumes to what you already do! That’s it!
👉Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you don’t have to completely eliminate animal-based food but you can certainly reduce it by focusing more meals that are plant-based. Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of a plant-based nutrition.
👉A report published by the World Health Organization recommended that a daily intake of 400 g of fruits and vegetable would contribute to preventing chronic diseases which include diabetes, heart disease, cancer and obesity. To put this in perspective, 1 tomato is approximately 75 g while a medium size potato is about 150 grams. For fruits, a medium apple is about 150 g and a small kiwi is around 75 g.
👉While exercising is important, nutrition is probably the number one reason why we have so much obesity in our nation. Not knowing what to eat and difficulty reading labels has led us to be confused about what to eat or not to eat. The best approach is a balanced nutrition with a lot of variety and refrain from overindulging.
3 myths about plant-based nutrition
We are hearing the word plant-based nutrition more and more in our society. Already, we can see some misinformation creeping up on social media and news. We’ve done our research and want to demystify some of the false belief that is out there.
Here’s the top 3 myths we’ve found.
👉Plant-based nutrition is unnatural
Plant-based nutrition is in fact the original Paleo diet. We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet. Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was in reality plant-based eating.
👉Plant-based nutrition is a fancy term for a vegan diet
In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis. Plant-based eating can be for everyone, the main idea is to add more vegetables, fruits, nuts, whole grains, and legumes.
👉Plant-based nutrition is not for athletes
It was once believed that you needed to add animal protein in your meals to increase muscle mass. In fact, the strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 4409 lbs. that is 10 times its body weight. It would be like a 200 lb. individual lifting 2000 lb. If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater!
👉Whether you want to save the planet, become healthier or simply feel better, the plant-based nutrition is a great option to be a better person.
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