Plant Based Diet - Full-time, Part-time or Sometimes

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Hi Nutrition Beat Blog Readers! 

To allow for some other publishing projects to come to fruition, we're going to change the frequency of this blog. It will now be published every other Tuesday. 

Thanks so much for your continued loyal following and, if you have any thoughts or comments about the change or subject material, please send them to me at the end of this page. 


Plant Based Diet - Full-time, Part-time or Sometimes

As a Registered Dietitian (RD) I'm often asked what my thoughts are on which is the best "vegetarian" or "plant-based" diet to live on. 

 

For me, as an RD, the most important answer is twofold:

Whichever eating pattern can realistically be maintained while your body optimally thrives, both health and physical performance wise.

That you choose a diet that allows you to provide your body with adequate nutrition that meets your recommended daily needs for your age, gender, and health status.  

 

It is vitally important to simply provide the best evidence-based recommendations and information for each individual to make their own decision. 

Having said that, the reason I chose this subject this week is, because, lately, I've encountered many people feeling like they are doing it "all wrong" or are being judged for not being vegetarian or vegan.

Personally, I feel as though it is more important to help people find a way to live their best nutritional lives with whatever resources they have and, most importantly, in a way that allows them to enjoy their food and maintain a healthy intake.

Maintain and sustain are key words, because no matter how "good" something supposedly is, if we can't sustain and maintain it, it doesn't matter. 

The reason the title of this blog includes being Plant-Based- Full-Time, Part-Time, or Sometimes, is because no matter what plant-based eating pattern you choose, you will benefit by including plant-based foods in your diet.

You'll also see that the benefits of a plant-based diet are higher for those that only use plant-based foods but, those that use them part-time or sometimes, still reap health benefits.

This is why you see messages about trying "Meatless Mondays" or replacing beef with tofu or,once in awhile, having a bean burrito instead of a beef burrito.

If you're a committed carnivore, I'm not telling you to give it up, but why not try something new to replace meat here and there. It will not hurt, I promise!! 


  (Picture above includes the blocks of Tofu, root vegetables, cranberry, and other assorted fruits/veg)     Plant-Based Foods Include     Legumes, Nuts, Seeds, Whole Grains, Vegetables, Fruits

(Picture above includes the blocks of Tofu, root vegetables, cranberry, and other assorted fruits/veg) 

Plant-Based Foods Include

Legumes, Nuts, Seeds, Whole Grains, Vegetables, Fruits

The following slides are some basics about plant-based diets and the benefits.

 

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 References 1 and 2 at the very end of the blog

References 1 and 2 at the very end of the blog

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For more evidence-based information about all different plant-based diets, please see below in Resources. 

Try adding some new plant-based foods to your eating pattern, it makes for a nice change. 

Resources: 

The Vegetarian Resource Group: http://www.vrg.org/

VegWeb - recipes, blog, and more: http://www.vegweb.com/

Vegan Health: http://www.veganhealth.org/

My Vegan Plate: https://www.vrg.org/nutshell/MyVeganPlate.pdf

MyPlate Vegetarian Tips: https://www.choosemyplate.gov/tips-vegetarians

Vegetarian Nutrition Dietetic Practice Group Consumer Website: https://vegetariannutrition.net/

Essential Fatty Acids - http://therovingdietitian.com/news-nosh-blog/healthy-dietary-fats?rq=fatty%20acids

Vegetarian Nutrition Info: https://vegetarian-nutrition.info/

Vegetarian The Basic Facts: http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts

Vegetarian Glossary of Terms: http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarian-glossary-of-terms

Building Healthy Vegetarian Meals: http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/building-a-healthy-vegetarian-meal-myths-and-facts

Important Nutrients of Vegetarians: http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians

Important Nutrient Food Sources for Vegetarians: http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians

Reference: 1. Today’s Dietitian – Counseling Vegan Clients Vol. 19 No. 10: http://www.todaysdietitian.com/newarchives/1017p20.shtml

Reference: 2. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx