It’s not a fad; all sources agree improving your health and lowering your risk for many diseases is as simple as eating more plant foods.
Does this mean you have to become a vegetarian or vegan? No. But there is a growing awareness that plant-based foods should be the main focus and have top priority when designing your snacks and meals.
Plant-based foods include vegetables, fruit, whole grains, beans, nuts and seeds: basically, anything that grows from the earth. Moderate amounts of lean protein, such as chicken and fish and low-fat dairy (or alternatives) can also be included in a healthy diet.
Prioritize eating the unprocessed, whole food versions of plant foods. You’ll ensure a low consumption of added sugars, sodium and trans fats because fresh foods have none of these added to them.
VEGETABLES are low-calorie, low fat, but high in fibre. And they offer high amounts of antioxidants or “disease fighters.” Choose from a wide variety of vegetables (and a variety of colours) to guarantee you get the many different nutrients necessary for the most health benefits. Have at least five servings daily – and there is no limit to how much you have!
FRUIT also provides a rich source of antioxidants. And fruit can take the place of the not-so-healthy “sweets” providing far more nutrients and fewer calories. Aim for at least three servings of fruit daily.
WHOLE GRAINS offer fibre, which can lower risk of diabetes and control cholesterol levels. Fibre is also vital for contributing to balanced gut microbiota, which research suspects may be important for a strong immune system. Make the effort to eat your grains “whole” and not ground into flour. This means skipping the bread more often and, instead, eating whole grains cooked on the stove. Cook all “whole grains” exactly as you would cook rice: one part grain to two parts water.
BEANS also contain fibre and offer an excellent source of protein. Low in saturated fat, they can replace the higher saturated fat sources of animal protein. This can help lower the risk of developing high cholesterol levels and heart disease.
NUTS AND SEEDS are also good sources of fibre and protein. In addition, they offer a healthy source of fat essential for many bodily functions, including the health of your brain and your skin. Due to their fat and protein content, nuts can help you feel full, so they are a smart choice for a healthy snack. In fact, those who eat a small serving of nuts daily generally weigh less than those who don’t. Enjoy one or two servings of nuts daily (one serving is about one ounce).
The next time you sit down to eat, be conscious of having lots of “plants,” especially vegetables, on your plate!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.