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October 2024
Benefits of Plant Based Foods
Over the past several years there has been more of a focus on plant-based foods, in part due to sustainability issues and science-based evidence revealing the significant health benefits. Incorporating plant-based whole foods, meals or diets means most of or all of the foods you eat are from plants. Whether you choose to include more plant-based foods or transition to a plant-based diet, consider the following.
Potential Health Benefits of Plant-Based Foods
Plant-based foods are positively linked to a number of health conditions, including:
- Reducing the risk of certain cancers
- Beneficial for your heart
- Helping to reduce blood pressure
- An effective tool in managing & reducing the risk of diabetes
- Slowing or preventing cognitive decline
- Remedying some digestive issues
- Reducing & maintaining a healthy weight
Plant-Based Whole Foods
Plant-based is a style of cooking and eating that emphasizes plant-based foods; however, it is not strictly limited to them.
Most nutrients come from a wide variety of foods, especially colorful vegetables & fruits. Plant-based foods are rich-in phytonutrients and antioxidants and provide more fiber.
Boosting Plant-Based Foods
- Include plenty of colorful fruits & vegetables
- Legumes/pulses such as black beans, pinto beans and lentils can be a source of protein. (1/4 cup cooked is equal to 1 oz. protein).
- Choose fresh tofu as a replacement for protein. (1/4 cup is equal to 1 oz. protein).
- Unsalted nuts & seeds provide protein & fiber; however, these come with considerable “healthy” fat. Limit portions since they are packed with calories! (One serving is 1 oz of nuts or 1 Tbsp nut butter.)
- Whole grains, including quinoa, barley, chickpeas & oats, provide carbs, fiber & protein. (One portion is typically 1/2 cup cooked.)
- Fill ½-¾ of your plate with plant-based whole foods and designate 1 or 2 plant-based meals a week.
Not all plant-based diets are healthy. Avoid highly processed meat substitutes. Choose high-quality nutrient-dense plant-foods including tofu & legumes instead.
The Bottom Line: Including more plant-based foods or meals as part of a healthy eating pattern has significant health benefits if done correctly, as it limits added sugars and processed foods. Be mindful of the unique nutritional needs for those aged 60+. Include:
- Adequate protein to prevent muscle loss. Have legumes, tofu and nuts as a plant-based meal. Fish, dairy (especially yogurt), or eggs can be included as protein sources, although are not plant-based.
- Calcium, vitamin D, fiber and B12. Milk, yogurt and some vegetables provide calcium. Vitamin D may need to be supplemented, although fatty fish can be a source. Whole-grain foods, fruits & vegetables contribute to fiber.
If you adhere to a strict vegetarian or vegan diet, limiting food groups, you most likely will need to take vitamin B12 and possibly other supplements. Check with your healthcare provider.
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