For most people, adopting a diet is the first step to better food choices and healthier eating habits. But with all the different diet plans that come and go, such as paleo, keto, low-carb and the like, it might be difficult to choose which one to go for.

Further complicating this dilemma is the fact that some diets are popularized as weight-loss or holistic diets despite being otherwise. Gluten-free diets, for example, were created to help people with celiac disease cope with gluten intolerance. Keto or ketogenic diets, on the other hand, were first popularized as a therapeutic treatment for epileptics.

Despite the vast number of available diets, healthcare professionals agree that diets emphasizing fresh, organic foods are the superior choice for better health and wellness.

A plant-based diet does just that. It promotes the consumption of whole, unprocessed foods like grains, fruits, herbs and vegetables. But unlike vegetarian diets, a plant-based diet leaves enough room for a bit of lean meat, fish and shellfish, thus making it a viable option for meat-lovers looking to eat healthier foods without swearing off animal products.

Foods to eat as part of a plant-based diet

When switching to a plant-based diet, meals should emphasize plant-based foods as much as possible. Animal products, while allowed, should be eaten in smaller quantities. Think of them as side dishes rather than the main course.

For starters, here is a list of essential foods to include in a plant-based diet:

1. Vegetables – Vegetables are an excellent source of micronutrients that support overall health, such as calcium, zinc, potassium, vitamin C and B complex vitamins. Instead of cutting back on calories for weight loss, eat more vegetables instead. Their soluble fibers help sustain that feeling of fullness for longer periods without adding weight.
2. Whole grains – Whole grains like oats, wheat and quinoa make for nutritious alternatives to white bread, processed pasta and rice products. Rich in fiber, whole grains promote digestion, boost metabolism and support weight management.
3. Legumes – Peas, lentils and beans are clean sources of protein. Although there’s nothing wrong with lean meat and fish, it’s good practice to swap them every once in a while with generous helpings of legumes.
4. Nuts – Snacking on nuts like almonds, pistachios and pecans helps reduce the risk of chronic diseases. Nuts also lower cholesterol and promote regular bowel movements. Opt for nuts instead of salted potato chips and other junk food.
5. Seeds – Seeds are rich in fiber and monounsaturated fats that benefit the heart. Use them to garnish dishes or sprinkle them over soups for a bit of extra flavor. Some of the healthiest seeds include chia seeds, pumpkin seeds, flaxseeds and sunflower seeds.
6. Fruits – Like vegetables, fruits provide tons of essential vitamins and minerals that support important cellular functions. Fruits also contain bioactive plant compounds that help reduce inflammation and fight pathogens, among other things.
7. Plant-based oils – Vegetable oils are a big no-no, whether or not you’re on a diet. When it comes to choosing plant-based oils, opt for olive oil, almond oil, sesame oil and avocado oil.
8. Herbs and spices – Herbs and spices infuse food with potent plant compounds that support overall health. Consider adding the following to drinks and dishes: basil, oregano, peppermint, turmeric, cinnamon, saffron, dill and sage.
9. Coffee – Drinking coffee in moderation can lead to a number of health benefits including weight loss and a lower risk of heart disease. Caffeine, the natural stimulant in coffee, also helps boost mental performance including alertness and concentration.
10. Tea – As a natural diuretic, tea helps flush out toxins and other harmful substances from the body. Certain teas like green tea, chamomile tea and peppermint tea also help calm the nerves and facilitate sleep.

Adopting a plant-based diet is a good first step towards a healthier lifestyle. Plus, unlike restrictive weight-loss diets, a plant-based diet leaves enough room for snacks and meals that are both delectable and nutritious.

Learn more about plant-based diets and other diets at Slender.news.

Sources:

Health.Harvard.edu

GoodHousekeeping.com