Plant-based living : a beginner’s guide to a healthier lifestyle.

 

Welcome back to The Velvet Runway and this health and wellness feature where we are delving into Plant-based living : a beginner’s guide to a healthier lifestyle by Hannah REES.

In recent years there has been a significant resurgence of interest in plant-based diets. But this is much more than just a dietary trend, it’s a lifestyle change rooted in a desire for better health, ethical considerations and a growing awareness of the impact of meat and dairy farming on the environment. And as individuals increasingly seek to improve their well-being and contribute to a more sustainable world, adopting a plant-based diet has emerged as a powerful and positive choice in the face of a slowly evolving industry. 

Plant-based living : a beginner’s guide to a healthier lifestyle. 

This comprehensive guide aims to delve deeper into the nuances of plant-based living, offering insights and practical advice for those embarking on this journey.

1. What exactly does a plant-based lifestyle mean?

It is important to note the difference between a plant-based diet and a vegan diet.

The plant-based diet consists of prioritising plant-based foods while minimising or completely excluding animal products, such as meat, dairy products and eggs.  The main aim of the diet is to promote the consumption of whole foods of plant origin for health reasons and the emphasis is on the nutritional benefits of a diet based on fruit, vegetables, cereals, pulses, nuts and seeds.

 

A vegan diet, on the other hand, goes beyond food choices and constitutes a lifestyle, often motivated by ethical and environmental concerns in addition to health reasons, which seeks to avoid the use of animal products in all aspects of life, including clothing and cosmetics.

2. What are the main components of a plant-based diet?

Let’s take a closer look at the plant-based diet. This lifestyle is based on the consumption of fruit, vegetables, wholegrain cereals, pulses, nuts and seeds. It has been both acclaimed for its richness in essential nutrients and health-boosting compounds, but also criticised for being too restrictive, excluding foods such as meat and dairy, leading to deficiencies. 

So what exactly can you eat?

Fruit and vegetables are the cornerstone of any plant-based diet and offer a colourful array of essential vitamins, minerals and antioxidants. If you decide to follow such a diet, you should try to fill at least half your plate with a variety of these nutrient-rich options to ensure a diverse and well-balanced intake.

If you can, opt for whole grains such as quinoa, brown rice, oats and whole wheat, as they provide complex carbohydrates, fibre and a range of important nutrients, contributing to sustained energy levels.

Nuts and seeds are other tools in the plant toolbox and are rich in healthy fats, protein and micronutrients. Almonds, chia seeds, flax seeds and walnuts, among others, can be incorporated into a variety of dishes, adding both flavour and nutritional value to your plant-based meals.

Now, one of the things that people who follow a plant-based diet may hear is “but where do you get your protein?”. It’s true that animal products are rich in complete proteins that contain all the essential amino acids. But plant-based eaters can get a well-balanced protein intake by incorporating a diverse range of plant foods, such as nuts and legumes. Indeed, beans, lentils and chickpeas, are powerful foods that offer an abundant source of plant-based protein, fibre and essential minerals and incorporating them into meals is a satisfying and nutritious alternative to animal products.

It may also be worth exploring alternative protein sources such as tofu, tempeh and seitan. These versatile options can be used in a variety of dishes, offering a satisfying and nutritious substitute for traditional animal proteins. And why not try plant-based protein powders such as pea protein, rice protein, hemp protein or soya protein.

3. What are the benefits of adopting a plant-based lifestyle?

Now you know what to include in a plant-based diet, let’s look at the benefits of adopting this lifestyle. By reducing your reliance on meat, dairy and eggs, you can reap many benefits, from improved heart health to weight management and general wellbeing.

The abundance of fibre, antioxidants and heart-healthy fats in plant-based foods contributes to cardiovascular wellbeing and numerous studies suggest that adopting a plant-based diet is associated with lower cholesterol levels, reduced blood pressure and a reduced risk of heart disease. 

What’s more, plant-based diets are often naturally lower in calories, making them an effective choice for people looking to manage their weight. And he high fibre content of plant-based foods promotes a healthy digestive system as fibre helps prevent constipation, promotes regular bowel movements and encourages the growth of beneficial intestinal bacteria. 

Finally, plant-based diets have been associated with a lower risk of chronic diseases such as type 2 diabetes, certain cancers and neurodegenerative diseases, as the rich range of nutrients and antioxidants found in plant-based foods supports the body’s natural defence mechanisms against these diseases.

4. Some practical tips for making the transition to a plant-based lifestyle.

You’ve decided to take the plunge and switch to a plant-based lifestyle, but you may be wondering how to go about it. Unless you want to go cold turkey, the best way to make such a radical change is usually to go gradually, and a good place to start might be to incorporate more plant-based meals into your routine. Similarly, you could gradually reduce your reliance on animal products, allowing your taste buds and digestive system to adapt. 

Don’t forget that one of the great things about adopting a plant-based lifestyle is the opportunity to explore a wide range of delicious and nutritious recipes, so don’t hesitate to experiment with spices, herbs and different cooking techniques to discover new flavours and textures. The Internet can be your best friend here, as it’s a treasure trove of plant-based recipes to suit different tastes and preferences.

On a more important note, it’s important to educate yourself. You need to understand the nutritional requirements of a plant-based diet to ensure that you are meeting your body’s needs. Although plant-based diets are rich in many nutrients, certain elements, such as vitamin B12, iron, calcium and omega-3 fatty acids, may require special attention. It may be worth considering consulting a health professional or registered dietician for personalised advice.

But the most important thing is to always listen to your body. It will talk to you if you know how to listen. And if you make a change as radical as changing your diet, you need to pay attention to how your body reacts. Everyone is unique, and what works for one person may not work for another.

Final words about Plant-based living : a beginner’s guide to a healthier lifestyle. 

In conclusion, by adopting a diet centred on plant-based foods, individuals can enjoy a multitude of benefits, from improved cardiovascular health to reduced risk of chronic disease. 

But bear in mind that the journey to a plant-based lifestyle isn’t just about what you eat, it’s also about fostering a deeper connection with the food you eat and its impact on your wellbeing and the planet. With a gradual transition, an exploration of various foods and an informed understanding of nutritional needs, anyone can embark on a fulfilling and sustainable journey towards a healthier lifestyle through plant-based living.

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With love,

 

Article By Hannah Rees