Plant Based Nutrition
Plant based eating patterns focus primarily on foods from plants, including fruits and vegetables, nuts, seeds, oils, whole grains, legumes and beans. It doesn’t mean that you never eat meat or diary, but that proportionately you have more foods in your diet from plant sources. Nutrition research has examined plant-based diets including the ‘Mediterranean’ and Vegetarian diet. The Mediterranean diet has a foundation of plant based foods, but also includes fish, chicken, eggs, cheese and yoghurts (with meats and sweets, too). It has been proven in large studies and clinical trials to reduce the risk of heart disease, diabetes, depression, and some cancers, and improves better mental and physical functions. Vegetarian diets have also been shown to support health including a lower risk of developing coronary heart disease, high blood pressure and diabetes. Also increasing longevity.
Plant based diets offer all the necessary protein, fats, carbohydrates, vitamins and minerals for optimal health and are often higher in fibre and a substance found in certain plants beneficial to health called phytonutrients.
8 ways to get started with a plant-based diet
- Eat lots of vegetables
- Change the way you think about meat
- Choose good fats (fats in olive oil, olives, nuts and nut butters, seeds and avocados)
- Cook a vegetarian meal at least one night a week – using beans, whole grains and vegetables
- Include whole grains for breakfast – oatmeal, quinoa, buckwheat and add nuts, seeds and fresh fruit
- Go for greens – leafy vegetables such as kale, spinach. Steam, grill or stir-fry to preserve nutrients
- Build a meal around a salad – green leaves and add fresh herbs, bean, peas and or tofu
- Eat fruit for dessert – peaches, watermelon, apples or red berries
Why not book one of our interesting Nutritional Workshops for your staff? For more info email us at firstname.lastname@example.org or call 659 995 657.
Happy healthy eating!