A plant-based diet can be a healthy eating pattern for most people; however, we are not required to label ourselves by diet terms such as vegan, vegetarian, etc. It is important to remember that eating more plant-based foods does not have to be an all or nothing commitment. You can certainly still improve your overall health without strictly following the guidelines of a vegetarian or vegan diet. There are other plant-focused eating plans out there like the DASH diet and the Mediterranean diet that allow you to consume certain animal-based products while still eating primarily plant-based.
Transitioning into a more plant-forward diet can be enjoyable and successful when you start out by making small changes like swapping the animal-based products you typically use in meals with more plant-based ingredients. You may even try to consume meat one or two fewer days per week by eating a meatless meal each Monday or choosing a vegetarian take-out option on Friday nights (e.g. veggie burger, tofu stir-fry, etc.). As always, it is important to ensure that you are meeting all nutritional requirements within your specific dietary guidelines. A varied intake is just as important for vegetarians and vegans as it is for any other diet.
While we would never discourage moving towards a 100% plant-based diet because of its health benefits, these are some reasonable tips to keep in mind if you are starting from a meat-based diet and moving in a plant-forward direction:
- Be sure to choose mostly whole grains (breads, pasta, cereals) instead of refined grains
- Consume plenty of fruits and vegetables
- Reduce meat consumption
- Incorporate fish into the diet (if you are including animal products)
- Choose vegetable oils (e.g. olive oil) instead of animal fats (e.g. butter)
As you read further, we will explore the difference between a vegetarian and vegan diet as well as introduce the Mediterranean and DASH diets which are focused around consuming a majority of plant-based foods while incorporating certain animal-based foods in small amounts.
Vegetarian
Both vegetarian and vegan diets can help reduce body weight, lower cholesterol levels, and decrease risk of cardiovascular disease. It is important to properly plan your intake on a vegetarian diet, as it is on an omnivore diet, to ensure that you are not missing out on essential nutrients. Certain nutrients found in vegetarian food sources are less easily absorbed by the body than those found in meat and fish. For example, vegetarians are at risk of having lower iron stores than meat eaters. It is important to regularly consume iron sources available to vegetarians such as beans, lentils, dark green vegetables, and fortified cereals. Consuming iron-rich foods with foods high in vitamin C, such as bell peppers or citrus fruits, can help individuals more easily absorb iron. Since vitamin B12 is found naturally only in animal products, vegetarians may fall short of this nutrient as well. Vitamin B12 is important for nerve function and healthy red blood cells. Milk, cheese, eggs, and fortified breakfast cereals are reliable vitamin B12 sources available for vegetarians. If you are following a vegetarian diet, you can ask your doctor for lab tests to check your iron and B12 levels to see if you need a supplement.
Vegan
A vegan diet can provide similar health benefits as a vegetarian diet. This plant-based eating plan consists of only plants and foods derived from plants (i.e. vegetables, legumes, grains, nuts and fruits). Therefore, vegans do not eat any animal-based foods, including dairy products and eggs. Following a vegan diet healthfully means eating at least 5 portions of varied fruits and vegetables daily to maintain good heart health, as well as reducing the amount of foods high in saturated fat and sodium. Similar to a vegetarian diet, it is important to properly plan your intake on a vegan diet to ensure that you are not missing out on essential nutrients, such as calcium, vitamin D, iron, and vitamin B12. Calcium sources for vegans include green leafy vegetables, calcium-set tofu, sesame seeds, tahini, and calcium-fortified non-dairy milks. Vitamin D is necessary for regulating the amount of calcium and phosphate in the body. One of the best sources of vitamin D is sunshine. Food sources in general, and vegan options in particular, are limited for this nutrient. Therefore, you may need a vitamin D supplement to meet your nutritional needs. In fact, many omnivores who spend their winters in Philadelphia may fall short of their vitamin D needs from our lack of sunshine. When buying a supplement, be sure to read the label to determine that the product is not of animal origin. Iron is essential for the production of red blood cells, so vegans should consume sources rich in this mineral paired with a good source of vitamin C, as recommended for vegetarians above. Lastly, you may find that a vitamin B12 supplement is necessary on this diet for the same reasons it is on a vegetarian diet. Talk to your doctor or dietitian before starting any supplements and to determine proper dosing.
Mediterranean
The Mediterranean diet has received a lot of buzz recently due to its association with a significant improvement in overall health. In general, this diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean sea, including France, Greece, Italy and Spain. Due to the range of countries included, the Mediterranean diet varies in foods and flavors. Overall, it is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods. Since the Mediterranean diet is greatly varied, there are very few nutrients of concern.
Researchers from the University of Florence in Italy conducted a systematic review and meta-analysis looking at the relationship between adherence to a Mediterranean diet, death, and rates of onset of selected long-term diseases in a primary prevention setting. They found that a greater adherence to a Mediterranean diet was linked to significant health benefits. Therefore, adhering to a Mediterranean diet may help reduce the risk of major chronic diseases.
DASH
This diet plan is very easily maintained long-term because of its flexibility and balance. This plant-focused eating plan follows heart healthy guidelines to limit saturated fat and trans fat. It also focuses on eating more foods rich in nutrients calcium, magnesium, fiber and protein. Compared to the standard American diet, the Dietary Approaches to Stop Hypertension (DASH) diet is lower in sodium and includes less sugar-sweetened beverages and sweets. Overall, this diet involves daily servings from different food groups and the number of these depends on your daily calorie (energy) needs. This is an appropriate diet for individuals who are concerned about elevated blood pressure. With other lifestyle changes, the DASH diet can help prevent and control high blood pressure. The National Heart, Lung, and Blood Institute found that the DASH diet also lowers LDL (“bad”) cholesterol when combined with increased physical activity. This can reduce your risk for heart disease. While there are no nutrients of concern when it comes to getting inadequate amounts, sodium is one nutrient to be aware of when following this diet in order to successfully use DASH to better heart health.
The DASH diet emphasizes fruit, vegetables, whole grains, and includes fish, poultry, beans, nuts, and healthy oils. The main guidelines for this eating plan are as follows:
- Prioritizing vegetables, fruits, and whole grains
- Include fat-free and low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limit foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limit sugar-sweetened beverages and sweets
All in all, it is important to find a plant-based eating plan that works best for you and that also fits nicely into your lifestyle. This will ensure sustainability and long-term behavioral changes.