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Tips for switching to a plant-based diet
Tips for switching to a plant-based diet - Advertisement - The Produce News
By

Pure Flavor

February 9, 2022

Improve your overall health, feel more energized, and prevent chronic illness by switching to
a plant-based diet.

Science shows that changing your nutrition is a simple, yet impactful way to live longer and reduce
your risk of getting sick. There have been multiple studies done that show evidence supporting a
plant-based diet contributing to prevention, control, and even reversal of many chronic illnesses. But
what is a plant-based diet? Is it the same thing as being vegetarian or vegan? Or does a plant-based
diet just mean that you try to incorporate more veggies into your meals?

WHAT IS A PLANT-BASED DIET?

While some may use the terms ‘plant-based diet’ and ‘vegan’ interchangeably, it can be broadened
to include all types of vegetarian or flexitarian diets. While there is no official definition, the main idea
is to make plant-based foods the central part of your meals. Following a plant-based diet doesn’t
mean that you need to completely give up meat or seafood, but rather cut down on the frequency you
Tips for switching to a plant-based diet - Advertisement - The Produce News
eat them.

Think of the term plant-based as an umbrella that covers a few specific diets. They come in all
shapes and sizes, but they all have a common denominator: plenty of fresh, healthy veggies. You
may have heard a lot of terminology surrounding the ways of eating under the plant-based diet
umbrella and some of it can be confusing. Are you a vegetarian or a vegan? Or are you a
pescatarian? A flexitarian? We break it down for you so that you can choose the best plant-based
version that will work for your lifestyle:

       Vegan – a person that doesn’t eat any fish, seafood, meat, or poultry. They also do not
       consume or use any products (such as wool or leather) that come from an animal.
       Vegetarian – a person that includes eggs, dairy, and other animal products (such as honey)
       in their diets.
       Pescatarian – a person that includes eggs, dairy, and other animal products, plus fish and
       seafood, but no meat or poultry in their diets.
       Flexitarian – a person that includes all animal products, including fish, seafood, meat, and
       poultry in their diets, but makes a conscious effort to replace many meals with plant-based
       protein alternatives.

THE BENEFITS OF A PLANT-BASED DIET

Most people who adopt a plant-based diet, in whichever form they choose under that umbrella term,
do it for the potential health benefits. There are many scientific studies published over the past
decade or so that support quite a few claims regarding how this way of eating can improve, prevent
and in some cases reverse chronic conditions. Here are some major ways that a plant-based diet can
impact your quality of life:
Tips for switching to a plant-based diet - Advertisement - The Produce News
1. A plant-based diet can help lower your blood pressure.
     2. It can help keep your heart healthy – but only if you are choosing unprocessed or minimally
        processed plant-based foods.
     3. Making a change to a more plant-based diet can help prevent and even reverse Type 2
        Diabetes.
     4. The risk of obesity decreases on a plant-based diet. Including more quality plant-based foods
        that are lower on the glycemic index, can prolong the feeling of fullness and can even help
        you lose weight.
     5. Multiple studies have shown that plant-based diets can help you live longer.
     6. The protective benefits of a plant-based diet, that come from antioxidants like lycopene, have
        shown promising results in reducing the risk of some cancers.
     7. A plant-based diet, full of fiber-rich plants, can help improve cholesterol levels.
     8. Having high blood pressure, obesity, diabetes, or heart disease can increase your risk of
        stroke. By following a plant-based diet, you reduce the risk for all these comorbid conditions.
     9. There is compelling research that is showing plant-based diets can help keep your brain
        strong. Polyphenols from fresh fruits and veggies, may help slow the progression of
        Alzheimer’s disease and help reverse cognitive decline.

START BY INCORPORATING MORE VEGETABLES

A sudden shift to a plant-based diet isn’t for everyone. The easiest way to start is by making gradual
changes to improve the nutritional composition of your diet. You can start by changing the way you
think about meat and eating smaller amounts, or you can commit to cooking a meatless meal one
night a week and then gradually increase that over time, but the best way is pretty simple – eat a lot
of vegetables! Fill your plate with veggies at lunch and dinner, making sure that you include plenty of
colors. The easiest step though, is to start replacing your snacks with quality, plant-based options.

Part of incorporating quality vegetables into your lifestyle change should include choosing organics
whenever you can. We have many USDA Certified Organic veggies that are excellent for snacking
on! Our Organic Juno® Bites Red Grape Tomatoes and Organic Sangria® Tomato Medley come in
convenient, peel and reseal packaging. If you’re looking for a colorful, crunchy, feel-good snack that
is packed with natural sweetness, try our Organic Aurora Bites Mini Sweet Peppers. For a refreshing,
crisp, and hydrating snack, our Organic Mini Cucumbers are the perfect grab-and-go solution. On
their own, or paired with your favorite plant-based dip, our organic snacking line makes the gradual
shift into a new way of eating easy and delicious.

For those who have more time on their hands, or are looking to expand upon the simple veggies and
dip type of snack, we have some tasty organic snack and appetizer recipes that can help!
Try these Plant-Based Snack Ideas:

       These Cucumber Sushi Spirals take everything that is good about Greek salad and wraps it
       up in a sushi-style spiral.
       The perfect snack or appetizer for any occasion, these Organic Tomato Fritters are made with
       fresh Organic Roma Tomatoes, feta, and dill.
       For a refreshing snack or appetizer, try this Crostini with Organic Mini Cucumbers, Sugar
       Snap Peas & Ricotta recipe. The crisp Organic Mini Cucumbers complement the smooth
       texture of the ricotta. You can even choose a plant-based cheese to make it fit into your
       lifestyle.

START WITH SMALL STEPS

So many people take their health for granted and it’s usually not until sickness strikes that many
question the way they’ve been eating and living. The price for not taking care of your health can be
hefty, however taking small steps toward change by simply incorporating more vegetables into your
diet is a great start. A plant-based diet works to strengthen your body and improve your health. As
with any lifestyle changes though, it is important to stay focused and be educated. Gradual changes,
or baby steps, can make the shift easier and longer lasting. Before implementing any changes into
your diet, it is important to see your doctor or a nutritionist to help set your foundation.

This article is brought to you by Pure Flavor®
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