Plant-Based Diet

The food that we consume can be divided into two main categories, namely animal based and plant-based food. When it comes to food, every individual has his own preferences and choices. No wonder greatness of both these types of diets is wildly boasted by their followers. It is often cited that vegetarianism or a plant-based eating pattern is the best and original diet. This very fact, neither terminates the ongoing debate about vegetarian and non vegetarian diet nor does it deceives the non vegetarian diet lovers. Having said that, there are many people who are keen on following a plant-based diet for various reasons.

What is a Plant-Based Diet?
Vegetarianism is a vast concept and it is important to understand here that a plant-based diet should not be confused with various different types of vegetarian diet. To make it clearer, we can say that a vegetarian diet is a type of a plant-based diet. There are three basic types of plant-based food, that are defined as per the eating pattern and specific food items that are included in that diet. These types are - semi-vegetarian, pesco-vegetarian and vegetarian diet. Here is the brief explanation of the above terminology.

• Semi-Vegetarian Diet: A semi-vegetarian diet includes small amount of meat and/or animal products.
• Pesco-Vegetarian Diet: A pesco-vegetarian diet does not include any type of meat, except, all sorts of fish.
• Vegetarian Diet: There are two types of vegetarian diet, mainly Lacto-Ovo vegetarian diet, that includes milk and milk products but no animal flesh and Vegan diet, that excludes dairy, poultry as well as all sorts of meats.

So, on the basis of the above explanation, one can say that a pure plant-based diet can be called vegan diet. It is a kind of diet that contains edible parts of plants. This diet should consist of vegetables, fruits, legumes, grains and tubers of edible plants. All in all, getting clear with the basic difference between vegan vs vegetarian diet is extremely important for you to make correct choices.

Benefits
There are numerous benefits of vegetarianism. Various scientific studies and researches conclude that plant-based food consumption or being veganism lowers the ratio of mortality by providing numerous health benefits. Since this diet is rich with vegetables, fruits, grains, nuts, legumes and plant-based protein and fats, it can work wonder when it is combined with a moderate exercise routine. Some of the basic benefits are associated with lower blood cholesterol and blood pressure levels and less chances of heart diseases, obesity, stroke, cancer and diabetes. It also increases life expectancy and better complexion. Following a this diet is also cited as a great way to save mother nature and the money and efforts that go in grazing the animals that are used for edible purposes. It is also a great way to support the cause of humane treatment for animals. Going vegan can be your best action against the meat industry that butchers over a million animals a year for food sources.

Recommendations
Becoming a vegetarian with plan based food items works great on some people while some struggle a lot while adapting to this totally different diet plan. No matter what the reasons are for a person opting for a vegetarian diet, you need to choose a balanced vegetarian diet which is nutritional and healthy for your body. You need to plan your vegan diet in such a way that you include all the essential factors in it, that contribute to a healthy diet. If you decide to go by the vegan food pyramid, then make sure that you opt for correct ratio of the following foods in descending manner - grains (6 servings), legumes, nuts and plant protein (5 servings), vegetables (4 servings), fruits (2 servings) and fats (2 servings). Following a plant-based diet has its own benefits and side effects. Since milk and animal products are rich sources of vitamin B12, omega-3-fatty acids, protein, vitamin, D and iodine, a person should include the required daily amounts of all these nutrition in his daily diet.

Tips
As a rule of thumb, you need to keep shuffling with your resources to make your daily diet interesting. You need to take care of the nutrition facts of the plant-based food that you consume. Here are a few tips for you if you are willing to follow plant-based or vegan diet.

• You can include frozen vegetables and fruits. Try adding frozen or fresh blueberries, blackberries and strawberries in your breakfast cereals. You can also consume drained canned beans in salads. These foods are as good as fresh and they are great sources of fiber and protein.
• You can opt for high fiber breakfast that contains whole grains. If you are not sure, then check the labels of foods products for terms like 'whole grain', 'whole ground' and 'stone ground'. You can try hot cereals for breakfast along with frozen fruits to bring in variety.
• You can consume 6 oz of 100% fruit juices a day, while you can also use canned, low sodium vegetable juices. You can also consume low sodium bean or lentil soup for lunch. Use whole grain pizza base, use whole grain pasta, use steamed baby carrots, cauliflower, broccoli, Brussels sprouts, etc. for salads.
• You can make healthy snacks with some simple combination like baby carrots and hummus, or white/sweet potatoes stuffed with red/green peppers, stewed tomatoes, onions and other such vegetables.

Limitations and Solutions
One of the common myths about this diet that also determines the advantages and disadvantages of being a vegetarian, is the nutritional support that plant-based food provides you. One of the biggest disadvantage, which is cited by the non vegetarian food lovers, is that plant-based foods is unable to provide you required amount of protein, which is not true. You can gain enough protein from nuts, legumes, grains, soy products, seeds and various vegetables. Well, as you can see, in order to gain essential nutrients you need to take special efforts and include a variety of vegetarian sources in your daily diet. This way you can include enough protein, calcium, iron and iodine in your diet. In order to gain vitamin B12, you can consume cereals, sea vegetables, soy sauce and other products that are fortified with this vitamin.

Well, as you can see, a plant-based diet seems quite effective. So, in case you want to alter your existing diet pattern with it, you have all the required information about vegetarianism pros and cons as well! Eat healthy and stay fit!