The plant-based diet: Good health, from Mother Nature

THE popularity of diet trends do change, but one that people keep going back to, time and again, is the good old plant-based diet. Back to nature is how they see it, because the offerings of the earth are more healthy than the commercial, concentrated fare of today.

Could you handle converting to, or trying, the plant-based diet for weight loss, or good health?

“This diet sees increased interest in plant-based and vegan meals for ethical, environmental and health reasons,” said nutritionist Keisha Black.

She said it is indeed possible to subsist on a plant-based diet alone, but you have to ensure that all your dietary needs are being met.

“A well-rounded plant-based diet can include a variety of nutrient-rich foods to ensure you meet your nutritional needs,” Black said.

Here are some foods to include:

•A wide range of colourful vegetables for vitamins, minerals, and fibre.

•Fresh fruits for natural sweetness, antioxidants, and additional fibre.

•Quinoa, brown rice, oats, whole wheat, and other whole grains for complex carbohydrates and fibre.

•Beans, lentils, chickpeas, and peas for protein, fibre, and essential minerals as your legumes.

•Almonds, walnuts, chia seeds, flaxseeds, and others for healthy fats, protein, and omega-3 fatty acids.

•Tofu, tempeh, edamame, and other soy-based products, as well as seitan and plant-based protein powders, as your protein sources.

•Avocado, olive oil, and coconut oil for healthy fats.

•Almond milk, soy milk, oat milk, and others as alternatives to dairy.

•Use herbs and spices to add flavour without relying on excessive salt or unhealthy fats.

•Consider fortified plant-based foods or supplements for nutrients like vitamin B12, vitamin D, and iron.

“Remember to plan your meals to ensure you get a balanced intake of essential nutrients. If you have specific dietary concerns or restrictions, consulting with a registered dietitian or health-care professional can help you create a well-balanced plant-based diet that meets your individual needs,” Black said.