A plant-based diet is a diet that involves consuming mostly or only on foods that come from plants. People understand and use the term plant-based diet in different ways.
Some people interpret it as a vegan diet, which involves avoiding all animal products.
For others, a plant-based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume meat, fish, or dairy products.
A plant-based diet also focuses on healthful whole foods, rather than processed foods.
Following a plant-based diet offers many possible health benefits including better weight management, lower risk of heart disease and other conditions, and diabetes prevention and treatment.
People should focus on eating the following food groups when transitioning to a plant-based diet.
fruits: berries, citrus fruits, bananas, apples, grapes, melons and avocados
vegetables: broccoli, kale, beetroot, cauliflower, asparagus, carrots, tomatoes, peppers, zucchini
Root vegetables: sweet potato, Potatoes, Butternut squash, Beets, Legumes, Chickpeas, Lentils, Peas, Kidney beans and Black beans
Seeds: Pumpkin, Chia, Hemp and Flax
Nuts: Brazil, Almonds, Cashews, Pecans, Macadamia and Pistachios
Healthful fats: Avocados, Walnuts, Chia seeds, Hemp seeds, Flaxseed, Olive oil, Canola oil
Whole Grains: Brown rice, Oats, Spelt, Buckwheat, Quinoa, Wholegrain bread, Rye, Barley
Plant based milk: Almond, Soy, Coconut, Rice, Oat, Hemp
Foods to avoid:
Processed foods
Sugary foods such as cakes, biscuits & pastries
Refined white carbs
Processed vegan and vegetarian alternatives that may contain a lot of salt or sugar
Excess salt
Fatty, greasy or deep-fried foods
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