The Basics
I want to do a quick recap of the most important info for optimizing health. Remember, these items are true whether you are a meat eater or fully plant-based.
1. Shoot for 30 different plants each week for microbiome diversity. A plant is a whole grain, legume, nut, seed, vegetable, or fruit. If 30 is too challenging at first, I encourage you to simply choose one novel fruit or veggie each week.
2. Everyone should be eating beans. They are the only food known to improve longevity, they are marvelous for our health, and our good gut bugs love them. 1/2 to 1 cup daily is ideal. Ease in slowly if they are giving you GI trouble.
3. Use the half-plate rule. For optimal health and weight management, half of our plates should be covered with produce at each meal.
4. Eat some nuts. Numerous research studies have found nuts to be one of the world's most health-promoting foods. Try to squeeze in a few raw nuts daily on your oats, as the base for sauces or dressings, or as toppings on your dishes.
5. Consider lowering your oil consumption. Unhealthy oils, such palm oil and partially hydrogenated vegetable oils have been linked with all our major lifestyle diseases, including cardiovascular disease, metabolic syndrome, depression, and dementia. The one oil that a seems to rise above the others is olive oil. Even so, while olive oil has been shown to have benefits for heart and brain health, it contains negligible nutrients when compared with the whole plant food from which it was derived. The heart healthy omega-3 fats contained in olive oil can also be found in olives and other whole-food plant sources, such as flaxseeds, chia, walnuts, and hemp hearts. These whole foods retain their fiber and have increased nutrient density. Replacing oils with nuts, seeds, or avocados in sauces will give you that creamy mouth-feel while providing a much greater nutrient boost. Oil is also the most calorie dense food on the planet, so if weight loss is a goal, lowering your consumption is advisable. You can still make delicious food with limited or no oil.
6. Don’t fear whole-food sources of plant fat. Avocados, nuts, seeds, olives, and other plant fats help us to absorb vitamins and other nutrients from our meals, they are filled with fabulous Omega-3 fats, and they are critical for brain function. Try to add a little plant-fat to every meal. Even a thin slice of avocado or a couple of walnuts will increase the bioavailability of the beautiful produce on your plate.
7. Use the six-step meal formula. When in doubt as to what to eat, fall back on the six-step meal formula (starch, protein, veg (and fruit), something leafy, a great nutrient-dense sauce, and toppings that add extra flavor and nutrition.
8. Get prepared. Having healthy plant components prepped and ready in the fridge will make creating plant-centered meals a breeze. Make a grain, open and rinse and can of beans, chop a bunch of veg, always have a box of pre-washed greens on hand, make a yummy and nutrient-packed sauce, and keep nuts and seeds in easy reach. Get prepared and you will be successful.
9. Stay consistent. You don't have to jump in with both feet to plant-centered eating to improve your health. You could just decide to eat a few more beans, to try a fermented food, or to add a few different plants to your plate each week, and you will still have made real health progress. True and lasting change comes from tiny actions performed consistently over long periods of time. Baby steps are still steps forward. You can do this!
Wishing you abundant good health,
🌱💕
