A Plant-Based Diet

• Plant-based eating does not mean vegetarian or vegan and never eating meat or
dairy. A plant-based eating pattern is primarily focused on choosing more foods from
plant sources: fruits, vegetables, nuts, seeds, whole grains, oils, legumes, and beans.
• A plant-based diet provides adequate protein, fats, carbohydrates, vitamins,
minerals, phytonutrients, and fiber necessary for optimal health.
• The Mediterranean diet is a plant-based eating pattern that is primarily focused on
plant-based foods but also includes fish, eggs, poultry, cheese, and yogurt a few times
a week, along with meat and sweets less frequently.
• Health benefits of the Mediterranean diet: Reduced risk of heart disease, metabolic
syndrome, diabetes, depression, certain cancers. In older adults, a decreased risk of
frailty, improved mental and physical function.

Vegetarian and Vegan Diets

• Research has shown health benefits: Lower risk for developing coronary heart
disease, hypertension, diabetes, and increased longevity.
• Different types of vegetarian diets: A flexitarian diet, also known as semi-vegetarian,
includes dairy, eggs, and occasional meat, poultry, fish, and seafood. Pescatarian:
includes eggs, dairy, fish, and seafood but excludes meat/poultry. Vegetarian: includes
eggs and/or dairy (lacto-ovo vegetarian), but no meat, poultry, fish, or seafood.
• Vegan diet excludes all animal food and animal by-products including meat, poultry,
fish, dairy, eggs, and bee products (honey).

How to Start Eating a More Plant-Based Diet

• Fill half your plate with colorful vegetables at lunch and
dinner. Enjoy vegetables at snacks including hummus, or salsa.
• Use meat as a garnish or side dish rather than the primary
ingredient of a meal.
• Choose healthy fats like olive oil, nuts, seeds, avocados.
• Include a variety of dark leafy greens like swiss chard, kale, collards, spinach each
day into steamed, grilled, or stir fry dishes.
• Start your day with fiber-rich whole grains like oatmeal, barley, quinoa, or
buckwheat topped with nuts, seeds, and fresh whole fruit.
• Include at least one meatless meal per week that focuses on plant-based proteins
like beans, whole grains, and vegetables.
• Try fruit for dessert such as a fresh slice of watermelon, peach or crisp apple.

Resource: https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760