As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population are suffering from chronic disease.
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| Chronic Disease |
One of the recent ideas put forward to control to improve our world and health is plant-based nutrition. Even though food substances are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribe drugs.
Our understanding of the project has a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains, and also include legumes or other plants.
A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry, and fish on an occasional basis.
We once build believe that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became popular in the world of nutrition and diet.
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| Fruit And Nuts |
Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds, and water. In that case, the “original” Paleo Diet was plant-based eating. It is also linked to the fact that some of the strongest animals on Earth are not carnivores.
The powerful and strongest mammal is the gorilla (most are herbivores). It can lift around 4409 lbs, which is 10 times its body weight. It would be like a 200 lb individual lifting 2000 lb. If other mammals can live a healthy and strong life on plant-based nutrition, we probably can too.
Whether you want to save the animals, become healthier, or simply feel better, plant-based nutrition is a great option for those of us who want to be better and healthier people. Training yourself for Choosing plant-based nutrition doesn’t have to be a complex commitment.
Not convinced yet? Here are the 5 reasons to start eating plant nutrition now:
Settings to Improve your health
In addition, increased consumption of vegetables, grains, and beans will bring more fiber into your nutrition. It is recommended to consume from 25 g (women) to 38 g (men) of fiber daily. Unfortunately, we consume an average of 15 g daily. That is not enough practice for most of us and can hurt the bowels and cause constipation or hemorrhoids.
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| Vegetables |
One cup of shredded cheese is about 26 g of protein and 1 cup of diced chicken is 38 g of protein. That means that if you eat cottage cheese for breakfast with a glass of milk, an egg sandwich for lunch, and a ribeye steak for dinner, you are probably looking at double the amount of protein recommended for daily intake. You can now understand why the average American eats around 100 g of protein per day.
Our society seems to be eating too much protein, which can cause issues with the bowels or digestion. Some individuals indeed need more protein than others but in general, our protein-rich nutrition is overindulgence.
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| Plant-Based Vegetable |
Plant-based nutrition can help us meet our health goals without going above the daily intake recommendation. It was once believed that you needed to add animal protein to your meals to increase muscle mass. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with plant-based nutrition.
For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater! While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many still refuse to change their nutrition to increase our quality of life.
Too many people believe that exercising, medication, and supplements are sufficient to maintain health motivation. Meanwhile, experts in the field of health and wellness design that weight management is 75–80% nutrition and 20–25% exercise. According to some trainers' research, plant-based eaters showed fewer signs of depression and mental illness than omnivores.
There is much more research to be done and certainly some aspects to consider (like sugar intake) but these researches are very promising. The best way to know is to try it and see how you feel.
Weight loss quotes and weight management
Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of plant-based nutrition.
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| Salad |
According to some studies, only 15% of our population can meet the minimum requirement of the daily recommendations for fruits and even less (10%) for vegetables.
Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetable substances contributes to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. While exercising is an important event, nutrition is probably the number one reason why we have so much obesity in our nation.
In general, individuals who are on plant-based nutrition tend to consume fewer calories than individuals who consume animal protein. Since most of their calories are coming from healthier options and fewer calories per weight.
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| Avoid Processed Food |
Plant-based eaters tend to eat less processed food and avoid meat-focused restaurants like fast-food chains that provide unhealthy meal options.
In addition, studies indicate that individuals who had plant-based nutrition with reduce sodium consumption (2300- 1500 mg a day) showed a reduction in blood pressure and increased weight loss.
That said, it is important to understand that plant-based food doesn’t always mean healthy food. Sugar is the other plant-based food to beware of.
Prevent or manage a chronic disease
As you will see in the next section, research demonstrates that individuals on plant-based nutrition can prevent chronic disease, reduce obesity, and mostly encourage a healthy and quality of life.
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| World Health Organization |
A motivational report published by the World Health Organization recommended that a daily intake of 400 g of fruits and vegetables would contribute to preventing chronic diseases which include diabetes, heart disease, cancer, and obesity. To put this in perspective, 1 tomato is approximately 75 g while a medium-sized potato is about 150 grams.
For fruits, a medium apple is about 150 g and a small kiwi is around 75 g.
Stop spending on supplements
Did you know that our nation’s population spends more than $30 billion a year on supplements? What if you didn’t need to waste that money? With plant-based nutrition, you are more likely to receive all the nutrients you need from natural sources like legumes, vegetables, and fruits.
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| Avoid Food Supplements |
Not only does this save you money, but it also saves you from trying to remember to purchase and consume supplements. While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many still refuse to change their nutrition to increase our quality of life. Too many people believe that exercising, medication, and supplements are sufficient to maintain health.
Meanwhile, experts in the field of health and wellness say that weight management is 75–80% nutrition and 20–25% exercise.
Save our planet
Agriculture uses approximately 70% of our freshwater (globally on average). That said, the production of meat requires around 1000% more water (1 kg requires from 5000 to 20,000 liters of water) than some grains like wheat (1 kg of wheat requires between 500 and 4000 liters of water).
In addition, a lot of the grain is cultivated to feed the animals we eat and if we started eating that grain and reducing our consumption of meat, less water and resources would be used to produce animal food.
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| Add Plant-Based Diet |
In conclusion, Plant-based eating is for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetable substances, fruits, nuts, whole grains, and legumes.
Now it’s time to put your behavioral learning into action, pick a day when you will start your plant-based nutrition, select your graphic of meals (find recipes for breakfast, lunch, and dinner recipes) and make a grocery list, go shopping (get your grocery items) and implement the change! Plant-based eating is not a diet but more a way of living. Make it simple and have fun with it!
