HEALTHY FAMILY
Plant-Based Eating
What does it mean
and should you try it?
A A plant-based diet
reduces the risks of:
• Heart disease
• Obesity • Type 2 diabetes
• Cognitive decline
• Hypertension • Certain cancers
Source: Healthline
26 WashingtonFAMILY APRIL 2019
ccording to recent polls, plant-
based eating is one of the hot-
test food trends in 2019, and for
good reason! Science shows that those
who follow plant-based eating patterns
have a reduced risk of developing many
health conditions including type 2 diabe-
tes, heart disease, hypertension and even
certain cancers.

When we dive into this eating pattern, it
makes sense why it would translate to bet-
ter health outcomes. Plants — think fruits,
veggies, nuts, seeds, beans, legumes — are
packed with fiber and nutrients. Most of
us don’t get enough produce on our plates
or fiber in our diets. By making plants the
focus of a meal, we are ensuring we get these
crucial nutrients. In fact, one American
Dietetic Association study using National
Health and Nutrition Examination Survey
data found that vegetarian diets were higher
in fiber, vitamins A, C and E, thiamin, ribo-
flavin, folate, calcium, magnesium and iron
compared to non-vegetarian diets.

The term “plant-based” is broadly defined
as a diet centered around plants (produce,
nuts, seeds, legumes, whole grains, etc.)
with little or no animal products. However,
under that definition, there is a full spec-
trum of plant-based eaters such as vegans,
vegetarians, pescatarians and flexitarians.

Vegans do not consume any animal prod-
ucts while vegetarians do not eat meat but
may consume dairy or eggs. Pescatarians do
not eat meat except seafood, and flexitari-
ans only eat small amounts of certain meats
and other animal products.

For many people, plant-based eating
seems intimidating, unfamiliar or even
impossible. But the key word here is “based,”
meaning plants are the base of what you’re
eating every day. While meat can be a part
of your meals if you choose, it does not have
to be the center. Typically, when we think,
“what’s for dinner?” our response is always
“chicken” or “pork chops” or another meat
staple. We can incorporate plant-based
eating into our daily life by reframing our
thinking and building our meals around
plants. A common misperception about
plant-based diets is that you won’t get
enough protein. The truth is, plant foods
contain protein, too. Studies show that
the average protein intake among plant-
based eaters meets the protein guidelines.

Another myth is the notation that you must
combine plant proteins during your meal to
get a complete protein. More recent science
shows that as long as you’re eating a variety
of plant proteins in your diet, you will get all
the essential amino acids your body needs.

In addition to benefiting our health,
plant-based diets are also more environ-
mentally sustainable. Considering Earth
Day is in April, it’s the perfect time to be
thinking about how our actions can affect
the planet. According to the Academy of
Nutrition and Dietetics, plant-based diets
are more Earth-friendly because they use
fewer natural resources and are associated
with much less environmental damage.

People have different reasons for fol-
lowing plant-based diets: ethics, animal
treatment, environmental concerns, health,
finances, religion, preference, the list goes
on. If you’re interested in adopting some
plant-based eating practices for any reason,
it’s easiest to start small. Many people find
it helpful to pick one night a week to try a
plant-based meal like a “meatless Monday.”
Others may find it easy to use plant-based
alternatives (like veggie burgers) and swap
them in for meat or other animal products
during their meals.

The great news is that you don’t have to
cook complicated or elaborate meals to be
a plant-based eater. To start, think about
dishes that you already make that you can
easily alter. For example, if you’re making
chili, make the base beans or lentils, add lots
of chopped veggies and canned tomatoes. If
you’re making lasagna, you can use a meat-
less sauce and add sautéed spinach, onions
and garlic to boost the nutrients. Another
versatile plant-based meal is burrito bowls
— simply add a grain (brown rice, quinoa,
IMGORTHAND/E+/GETTY IMAGES
BY MARISSA DONOVAN



HEALTHY FAMILY
Most of us don’t get enough
produce on our plates or fiber in
our diets. By making plants the
focus of a meal, we are ensuring
we get these crucial nutrients.

barley, etc.), beans, veggies, avocado and
dressing to a bowl for a tasty, balanced meal.

With the increase of this trend, comes a
surge of products, recipes and even plant-
based restaurant entrees, which make it eas-
ier. Do a quick search and you’ll find there
are plenty of plant-based recipes online.

Keep in mind, however, that just because
something is “plant-based” doesn’t automat-
ically make it a more nutritious option. For
Find us on
example, vegan brownies likely contain the
same calories, sugar, fat, etc. as non-vegan
brownies. So as with anything, consider the
whole food and its ingredients. If you’re con-
cerned about getting adequate nutrients, like
vitamin D or B12, look for plant-based prod-
ucts that are high in those nutrients.

Plant-based eating is a great way to get
more produce and fiber into your diet and
has proven health benefits. As with any eat-
ing pattern, find something that works for
you and your body. ■
Marissa Donovan, MS, RD, LDN is a
D.C.-area resident, registered dietitian
and in-store nutritionist for Giant Food.

For more on plant-based eating or
nutrition, check out Giant’s “Nutrition
Made Easy” podcast, available at
giantfood.com/nutrition and on iTunes.

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