At times, it is not until we go through one or a series of unfortunate health events, that we begin to connect the dots and truly think about what we put on our plates. As a faithful animal protein and dairy lover, the standard American diet was my go-to. At least, until my health started to take a nose dive. So much so, every bodily ache and pain felt amplified. I felt groggy and sluggish, had frequent skin breakouts, and had the “common cold” multiple times a year, which I believe is more than usual. It was as if my body was crying out for help, but I did not heed to the red flags until later on. It was not until I had the opportunity to speak with a primary care doctor, who specializes in “Lifestyle Medicine”, that the light bulb went off for me. Especially when it came to what was on my plate. 

When I first heard of “whole food plant-based” eating, I immediately thought about dry salads, and lettuce-wrapped veggie burgers. However, after being educated and encouraged to refer to wonderful resources, for example, books such as “How Not to Die-Discover the Foods Scientifically Proven to Prevent and Reverse Disease”, by Michael Greger, M.D., and viewing similar documentaries such as “Forks Over Knives” and “Game Changer”, I began to see this lifestyle in a different perspective. All of these resources explain the many benefits of adopting a plant-based lifestyle. How exchanging that juicy steak for fresh crudités could be life-saving and can be the catalyst to reviving overall health and vitality. 

So, where do you begin? Do you need to do a refrigerator raid, throw out all meat and dairy and going “cold-turkey” (no pun intended). Or, if that is going too far too soon, how can someone dip their toe in the plant-based/whole food plant-based world? What does it mean to adopt a plant-based lifestyle? Though I am a beginner in this journey, here are some definitions and tips that may help the next person make this important change.

What is a plant-based &

whole plant-based diet?

According to Harvard Health Publishing, a plant-based diet includes, “eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans”. In that same vein, a whole food plant-based diet includes foods that are “…food comes exclusively from plant foods. This includes vegetables, fruits, nuts, seeds, whole grains, beans and legumes. There is minimal consumption of refined foods like bleached flour, refined sugar and oils”, according to Wellspan.org.

How to Start

One of the easiest ways to start this diet (more of a lifestyle) is to begin in incorporate some plant-based food go-to’s. Some of those go-to’s include:

• Brown Rice

• Quinoa

• Black Beans

• Dates

• Peaches

• Arugula

• Whole Grain Wraps

• Watermelon

• All spices (watch for too much sodium)

• Oatmeal (Gluten-free oatmeal is also an option)

• Aromatics (onions, garlic, ginger)

The list goes on, expanding on the variety of fruits, vegetables, whole grains and legumes that can be enjoyed on a plant-based diet. Making sure that your plate include an array of colors, textures and flavors can make a plant-based lifestyle even more enjoyable.

Why Plant-Based?

The benefits of adopting a plant-based lifestyle has been discussed over the years, even to the point of influencing the emergence of vegan and plant-based forward restaurants, packaged food and catering services. Some of the benefits explained in Dr. Michael Greger’s book include improving the overall health and preventing diseases of the lung, brain, heart and liver. It can improve the diagnosis of chronic illnesses such as diabetes, high blood pressure, and kidney disease. Adopting a plant-based lifestyle has also been shown to improve overall emotional health and energy levels.

With many positives gains to look forward to, it is exciting to think where this new culinary journey will lead. It is always worth it to work towards something that can only bring good and helpful results in one’s life.