WELLNESS

PUT YOUR HEALTH FIRST THIS YEAR

WITH A PLANT-BASED DIET

WRITTEN BY SOPHIE OSWALD

I’m sure you’ve heard that eating plenty of fruits and vegetables is a good way to stay healthy. Plant-based diets have grown in popularity so you may have also heard about the many benefits that come with lowering your intake of meat and dairy.

If health is a priority in your new year, you may benefit greatly from incorporating more plant-based meals into your life. But this doesn’t mean you need to be fully vegan or vegetarian to be healthy. The big thing is finding a balance.

“The main idea with a plant-based diet is incorporating more whole grains, vegetables, fruits, beans, legumes, nuts, and seeds into your diet and cutting back on processed foods,” explains Katie Blumhorst, RDN, LD, owner of Healthy Kidney Nutrition. “By including more whole foods in your diet you consume more fiber and nutrients that your body needs, which has more impact on your health.”

Cara Glenn, RD, LD, at The Kansas City Dietitian, says that as a dietitian she believes in the healing power of food. “I do believe that plant-based diets play an important role in the prevention and treatment of many different diseases. The antioxidants and nutrients available in many of these foods have been shown to fight and prevent disease in different systems of our bodies. Including a variety of plant-based foods is important as well because different colors provide our bodies with different nutrients,” she explains.

Studies have found that these diets lower blood pressure, improve heart health, help treat underlying chronic conditions, and even increase life expectancy. Switching to a plant-based diet can help with weight loss too. This

is something to keep in mind, considering losing weight is one of the top New Year's resolutions people make each year.

“My clients who have committed to change have almost always seen improvements in their lab values even after just six weeks of eating more plantbased foods,” says Georgina Lile, RD, LD, at NourishWell. “Plant-based meal patterns are anti-inflammatory, produce better blood sugars and improve cholesterol levels.”

Meatless Mondays

It can be daunting to make such a big change in your lifestyle, but remember there is no need to go completely plant-based overnight. By making a few healthier choices each week you’ll be on the right track. You might even consider just starting with Meatless Mondays.

“If you are interested in including more vegetarian meals into your meal plan, then one day a week is a good place to start, especially if you are experimenting with new recipes or foods. As you discover meals you like, begin to add these to your meal rotation,” explains Lile.

Picking a single day to be conscious of what you consume may influence what food decisions are made on other days of the week. You will likely find it isn’t as difficult or expensive as you may have thought to eat healthier.

Glenn stresses the importance of focusing on adding healthier foods to each meal rather than cutting out the foods you enjoy. When people restrict themselves they tend to want whatever they’re restricting even more. “Cutting out meat and not providing a good source of protein at a meal can leave you feeling less than satisfied. We want to be sure we are still creating a balanced meal if we are cutting out a food group. Meatless protein sources can be beans, lentils, or even nuts and seeds,” says Glenn.

People tend to consume more meat than needed. This often comes from the false belief that we need extreme amounts of protein to be healthy. There are many foods besides meat that provide protein, but many people don’t know this. Instead they eat a lot of meat and ignore the negatives, such as the unneeded saturated fat.

“Animal proteins cause the kidneys to work harder because they have to process a hefty protein load and its byproducts, which doesn’t allow the kidneys to recover. By replacing animal protein with a plant source of protein, it’s gentler on the kidneys and gives the kidneys the functional rest they need to recover,” explains Blumhorst.

If you’re ready for a healthier you in 2022, a plant-based diet might be the solution you’re looking for. Try adding more whole foods to your meals, participate in at least one Meatless Monday, and see what happens!

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