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(HealthNewsDigest.com) – The International Food Information Council (IFIC) listed plant-based eating as one of the five food trends to watch in 2019. IFIC also noted an increased interest in the sales of plant-based milk – soy, oat, nut and even banana-based – and meat alternatives. Does this mean that people who wish to eat a plant-based diet need to become vegetarians?
Plant-based eating does not have a set definition, even among nutrition professionals. A literal definition for a plant-based diet is simply a diet with a foundation in foods made from plants. This does not exclude meat, fish, poultry, all of which can be included in plant-based meals. It just means that plants take the most emphasis in meal planning and animal foods take less prominence. MyPlate guidelines, included in the 2015-2020 Dietary Guidelines for Americans, suggests that every meal should include three-quarters plant-based choices and one-quarter animal-based options.
Should humans be vegetarians? Some would argue yes. It is better for the plant. It might be better for our health – but there is no conclusive evidence to support this. Humans do have carnivorous teeth and there is evidence that early humans hunted and ate meat after the last ice age. It would have been difficult however, to find enough meat, so plants did provide the basis of early man’s diet. In ancient Greece, eating meat was celebratory rather than an everyday food source and early European cultures ate small amount of meat because plants and especially grains were more widely available and less expensive for the average person.
It is estimated that today we eat between 194 to 220 pounds of animal foods each year as compared to only 11 to 20 pounds a year in pre-industrial revolution cultures. Based on this, plant-based eating has been around much longer than our modern diet and might be the right approach.
There are many ways to eat a vegetarian diet. A general vegetarian diet normally excludes meat, fish and poultry but may or may not include eggs and dairy foods – like milk, cheese, and yogurt. Lacto-ovo-vegetarians always include eggs and dairy foods. Lacto-vegetarians exclude eggs but use dairy foods. Ovo-vegetarians eat eggs but not dairy foods. Pesco-vegetarians include fish and may or may not include eggs and dairy. As you can see, choosing a vegetarian eating plan can be very individualized. Some even consider themselves semi-vegetarians. Meaning they eat vegetarian meals most of the time but will, on occasion, as often as a few days a week, eat animal foods. This group is probably closest to plant-based eaters. Vegans, on the other hand, are the strictest. They exclude all animal foods, eggs and dairy and often exclude honey as an animal food as well.
Vegetarians can get more than ample protein from nuts, seeds, beans, and soy foods in addition to eggs and dairy foods, if included. If you plan to eat more plant-centered meals you need to be conscious of getting a reliable source of B12 through fortified foods or supplements since no plant foods, except for fortified breakfast cereals, are a significant source of B12. Seafood is our major source of heart-healthy omega-3 fats but chia, hemp and flaxseeds along with walnuts, olive oil and canola oil are good sources. Iron and zinc prominent in meat and calcium found in milk and dairy foods can also be in short supply unless other food sources are included regularly.
Throughout history some very prominent people embraced plant-based eating – Leonardo da Vinci, Benjamin Franklin, John Kellogg, Carl Lewis, Ellen DeGeneres and even Bill Clinton.
Fruits, vegetables, beans, grains and nuts are the plants of the earth and can meet all your nutritional needs. If you want to emphasis these foods in your meals but still want to enjoy some meat, fish, or poultry, you can still consider yourself a plant-based eater. The beauty of a plant-centered diet is that you can individualize it to meet your needs and likes.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com