by Phillips Clinic on 06/29/18
PLANT BASED DIET
The US Department of Agriculture and Health and Human Services releases dietary guidelines every five years.
Current recommendations are to "shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.
According to the Cleveland Clinic,
Plant-based diets are low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants.
Plant-Based Diets: Pros
Following this type of diet will lower your risks of:
Hypertension (high blood pressure)
Colon and breast cancers
Overweight & obesity
Help lower total and LDL cholesterol
Plant-Based Diets: Cons
Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream. Maybe easier said than done, since many prepared products contain dairy and animal fats.
In addition, if a plant-based diet is not planed correctly, it may not meet all protein, vitamin and mineral needs. Which could result in a nutritional deficiency.
How To Get Enough Protein
To ensure that a plant based diet includes enough protein to maintain muscle mass, strong bones and healthy skin, include the following foods are packed with protein:
Beans, lentils and split peas
Soy products: tempeh, tofu, soybeans, soy milk
How To Get Enough Vitamins
It’s important to get adequate calcium and vitamin D in your diet to ensure healthy bones.
Drink a milk alternative such as soy, almond, rice or hemp milk, which contain both calcium and the vitamin D needed to absorb it.
Eat plenty of dark green leafy lettuce and beans, which contain calcium.
Eat mushrooms and fortified cereals, which contain vitamin D. Include a vitamin D supplement.
To get enough zinc and iron to support a healthy immune system, and
maintain energy and immunity, and enough vitamin B12 to produce red blood cells and prevent anemia:
Eat whole grains, beans and fortified cereals for zinc and iron.