If you’ve resolved to begin your journey to better health and a better life this year, embracing a plant-based eating lifestyle can get you on the fast track to reaching that goal.

Today in the United States more than 9.7 million people follow a plant-based diet. The number is growing fast here but in other countries around the world, people have been eating plant-based for centuries. This is true in countries like India, which has over 400 million vegetarians,  in Israel where the highest number of vegans live worldwide and in Jamaica, where the Rasta community eat Ital. So many are embracing food that comes from the earth.

Millions of people thrive on plant-based diets whether it’s for cultural, religious, or ethical reasons, and this lifestyle is proving to be one of the healthiest, most economical, and environmentally sound ways to live in our world today.

What is plant-based eating?

You’re probably thinking that plant-based eating is the same as vegetarian or vegan, so why call it something else? Well, they’re close but not quite the same.

Back in 1944, a guy named Donald Watson started calling people who didn’t consume any animal products, strictly for ethical reasons, “vegans”. The name stuck and today it still defines those who refrain from eating or using anything that comes from an animal, but these days it doesn’t matter what the reason is.

Vegetarians generally don’t eat any meat, poultry, or fish but most do consume dairy products, eggs, and honey. Vegetarians could live on pasta and rice and never eat a vegetable or piece of fruit in their lives, but they’d still be considered vegetarians.

Plant-based diets focus mainly on foods that come from whole plants like vegetables, fruit, legumes, and grains and it isn’t based on any ethical boundaries. But eating this way doesn’t mean never eating meat or other animal products again. While the main goal of eating a plant-based diet is to eat healthy food, most people find that occasionally adding small amounts of animal-based products doesn’t take anything away from the overall health benefit.

One other important difference between these three diet styles is that many vegans and vegetarians consume vegetable oils and highly processed sweeteners, flours, white rice, and pasta – because they’re not animal products after all. Everyone has seen cereal boxes, cookie packages, and other foods in the supermarket aisles with big, bright letters claiming that the products are suitable for vegans. And of course, French fries are perfect for vegetarians, right?

Products like these satisfy the ethical reasons for not eating animal products, but they aren’t as healthy as eating a fruit salad made with fresh, whole fruit, or a baked apple filled with oats and walnuts as you would when eating with plant-based guidelines.

What are the benefits of eating a plant-based diet?

Eating a whole food plant-based diet brings the following benefits:

• Health-boosting vitamins, minerals, fiber, and antioxidants.
• Naturally cholesterol-free and low in saturated fats to help lower LDL and total cholesterol levels.
• Reduction in the risk of developing heart disease, type 2 diabetes, and other chronic health conditions.
• Better glycemic control.
• Weight management, reduction of BMI, and feeling lean and fit.
• Reduction in the risk of certain types of cancer.
• A boost in brain function which can protect from dementia and Alzheimer’s disease.
• Reduction in constipation and irregular bowel activity.
• Less expensive, more environmentally friendly, and provides you with a huge variety of delicious, healthy dishes.

Here are a few negatives associated with a plant-based diet:

• Trouble adapting to a new diet, it takes some time, and you might have some bloating or gas as your body adjusts.
• Meal planning and preparation might take longer.
• You might not get all the vitamins, minerals, and protein you need from the plants you eat.

What to eat to get essential nutrients from your plant-based diet

It’s important to eat the right foods to ensure that you get enough of the essential nutrients that aren’t as available in plants as they are in animal products. To make sure you’re getting enough iron, calcium, vitamin B12, omega 3 essential fatty acids, and protein in your diet, here’s a list of the top sources for each of those important nutrients:

Iron

• Legumes like lentils, chickpeas, and beans
• Cashews
• Chia, hemp, ground linseeds, and pumpkin seeds
• Kale
• Dried apricots, figs, and raisins
• Quinoa

Calcium

• Soybeans, beans, peas, and lentils
• Almonds
• Sesame seeds and tahini (made from 100 percent sesame seeds)
• Broccoli
• Oranges
• Dried figs

Vitamin B12

• Nutritional yeast – this adds a great umami flavor to dishes that would normally have cheese or meat. It’s also great sprinkled on raw salads.
• Fortified plant milk
• Tempeh
• Algae and seaweed
• Mushrooms

Omega 3 fatty acids

• Walnuts
• Flaxseed, chia, and hemp seeds
• Edamame
• Seaweed and algae
• Some green leafy vegetables

Protein

• Chia and hemp seeds
• Quinoa
• Oats
• Nutritional yeast
• Broccoli
• Lentils and other legumes in combination with grains

Delicious meal ideas for starting a plant-based diet

To get you started on your plant-based eating journey, here’s a look at two exciting cookbooks and a sample of dishes that are quick and easy, but healthy and delicious too.

“Forks Over Knives” is a popular cookbook full of whole-food, plant-based recipes. The inspiration for this cookbook, Del Sroufe, is also responsible for the film of the same name. Through his work, he backs up his belief that plant-based eating isn’t about what you can’t eat, it’s about what you can.

Another great book for plant-based recipes is “Plant Over Processed”. Author Andrea Hannemann has created simple and delicious recipes that you can easily make at home with food from the earth.

Breakfasts

– If you’re in a hurry in the morning, make a healthy smoothie. You can use any whole fruit, vegetable, or combination whizzed together with almond, oat, or soy milk.

– Soak some chia seeds in nut or grain milk the night before. In the morning, add fresh fruit and chopped nuts.

– Think savory and use leftover quinoa to make a morning stir fry with some fresh vegetables. Or top grits with freshly chopped tomato, avocado, and herbs.

Lunches

If you aren’t home at lunchtime, you can make great meals ahead of time and take them with you. If you have a microwave at work, heat a container of homemade soup. Spend some time on the weekend to make a couple of batches to pop into single-serving containers and the freezer.

Recipes for plant-based soups are endless, here are a few yummy ideas:

– Italian vegetable and white bean

– Indian dal (soup made from lentils, split peas, or other legumes that don’t need soaking)

– Sweet potato and mushroom

– Curried butternut squash

– Tomato and roasted red pepper

Along with your soup, have a side like a high protein quinoa and vegetable bowl or a corn tortilla stuffed with fresh veggies and topped with salsa or guacamole.

Dinners

In the evening when you have more time to cook, relax, and enjoy a satisfying dinner, take inspiration from countries around the world where people depend on plant-based eating for most of their meals.

– Mexican dishes like vegan pozole; green chili rice with black beans and fresh tomato salsa; or pearl barley chile with pinto beans. Greek dishes like braised cauliflower and potatoes in fresh tomato sauce; stuffed and baked tomatoes, peppers, eggplant, and zucchini filled with quinoa or rice; or a vegetable – filled moussaka or pasticcio.

– Italian cuisine is packed full of dishes that only use plant-based ingredients. You can make fresh tomato sauce and serve it on anything or make lasagna with mushrooms instead of ground meat.

– In Middle Eastern countries vegetable dishes are more common than those with meat. Eggplant kebabs, falafel(ground chickpea burgers with lots of chopped parsley, onion, and garlic), pitas full of oven-roasted vegetables can all be served with hummus dip made with chickpeas and tahini. People in these countries eat lentil, bean, and chickpea stews daily served with fresh salads made with seasonal ingredients.

Enjoying plant-based eating in restaurants

Cooking vegetable-packed dishes at home is easy, but don’t be afraid to go out and enjoy meals once in and while. Since most restaurants have their menus online now you can check it out before you go. Or call the restaurant ahead of time and let them know you’d like a wholefood, plant-based option. The chef will probably be excited to come up with a delicious alternative. Choose ethnic restaurants where you’ll find more plant-based food options.

If you’re in a situation where none of the suggestions above are possible, search the menu for side dishes, salads, soups, or appetizers. You can order more than one and create a healthy, satisfying meal for yourself.