Make it a Habit to Eat Plant-Based

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The most recent version of Canada’s Food Guide recommends choosing more plant-based foods as part of a healthy eating pattern.  Read on to learn more about the benefits of eating plant-based and how to incorporate more of these foods into your diet.

What are plant-based foods

 Plant-based foods can include:

  • vegetables and fruits
  • whole grain foods
  • plant-based protein foods
    • While you may be familiar with animal-based protein foods such as meat, fish, shellfish, poultry, eggs, milk, cheese and yogurt; there are also many plant-based protein foods such as beans, peas, lentils, nuts, seeds, tofu and fortified soy beverages
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What are the health benefits of choosing more plant-based foods

Research shows eating plant-based foods on a regular basis can have a positive effect on health, including a reduced risk of cancer, heart disease and type 2 diabetes. This is because eating plant-based foods regularly can provide diets that are generally higher in fibre and lower in saturated fat. As well, eating plant-based foods regularly tends to include few or no highly processed foods such as sugary drinks, deep-fried foods, cookies, cake, candies, processed meats and ready-to-heat packaged meals and dishes that add excess sodium, sugars or saturated fat.   

Benefits beyond health of choosing more plant-based foods

Not only can eating plant-based foods on a regular basis have a positive effect on health; but there are also cost saving and environmental benefits to consider:

  • Plant-based proteins such as beans, peas, lentils and tofu are often less expensive compared to animal-based proteins
  • Producing plant-based foods can be good for the environment as less land, energy and water may be used

Try to choose protein foods that come from plants every day

Canada’s Food Guide recommends choosing protein foods that come from plants more often. This doesn’t mean you need to become an exclusive vegetarian or vegan; it means incorporating more plant-based foods into your diet to benefit your health. Remember plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your health.

How to make healthier choices

Canada’s Food Guide recommends eating vegetables, fruits, whole grain foods and protein foods often to develop a healthy eating pattern and maintain your health. 

You should aim to fill ¼ of your plate with protein foods at each meal.  Try swapping some of the meat in your meals with plant-based proteins such as tofu, nuts, seeds and legumes.  

Try incorporating some of the following plant-based protein foods:

  • Dried beans, peas or lentils that you can soak and cook at home or choose low sodium canned beans, peas and lentils
  • Nuts and seeds without added fat, sugar or sodium.  As well, choose nut butters such as peanut butter with peanuts as the only ingredient.  Choose nut butters with little or no added sugar, sodium and saturated fat.
  • Choose low sodium and unsweetened soy products and fortified soy beverages

There are also many simulated meat products on the market like veggie burgers.  Keep in mind these can be high in sodium and saturated fat, so use food labels to compare products and make a healthy choice.

Ideas for incorporating more plant-based proteins in your diet

  • Add beans, peas and lentils to soups, stews and casseroles. Try a vegetarian chili with black beans and chickpeas.
  • Try a mixed bean salad with cucumber, grape tomatoes and peppers
  • Make your own chickpea hummus and dip with veggies for a snack
  • Add tofu to your favourite vegetable stir fry
  • Make lentil tacos and bean burritos

Take Away

  • Eating plant-based foods on a regular basis can have a positive effect on health, including a reduced risk of cancer, heart disease and type 2 diabetes. 
  • Canada’s Food Guide recommends eating vegetables, fruits, whole grain foods and protein foods often to develop a healthy eating pattern and maintain your health. 
  • Choose protein foods that come from plants more often.  Remember, this doesn’t mean you need to become an exclusive vegetarian or vegan; it means incorporating more plant-based foods into your diet to benefit your health.  So, make it a habit to eat more plant-based.

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