The Beginner's Guide to a Plant-Based Diet

hello everyone my name is catherine angono i'm a registered dietitian here at pascal valley medical center and today i'm going to talk about plant-based diet plant-based diets have grown in popularity over the years for a variety of reasons depending on your food choices it could mean less calorie less salt less added sugar less saturated fat and trans fat a well-planned plant-based diet can be helpful nutritionally adequate and may provide health benefit in the prevention and treatment of certain diseases so what is a plant-based diet there is no one plant-based diet rather plant-based or plant-forward eating patterns focus on foods derived from plants this includes not only fruits and vegetables but also nut seeds whole grain and legume is a plant-based diet different from a vegan diet yes a plant-based diet consists of eating few to no animal foods while a vegan diet is entirely plant-based it excludes meat fish dairy and eggs basically anything that comes from an animal is excluded from the vegan diet as you can see there are many different diets within this group choose the diet that best fits your needs and preferences how do i transition to a plant-based diet here are some general tips to consider find foods you enjoy make a list of plants food that you frequently eat and incorporate them into your diet choose ingredients and flavors that you know your family will enjoy experiment with a meatless meal once a week then add more days as you get used to it start the morning off right with a fiber rich meatless breakfast try oatmeal with fruits and walnuts whole grain cereal with soy milk a whole grain toast with peanut butter and a banana you don't have to give up all your favorite animal foods immediately the most sustainable changes come when they are done over time make the easier changes first eat a variety of fresh fruits and vegetables in a variety of color daily don't focus only on green vegetables be sure to include lots of dark green red orange and purple vegetable choose bread and cereal that are made from whole grain and are high in fiber look for products with whole grains braid with at least two grams of fiber per serving select cereal that contain at least five grams of fiber per serving limit cereal that leaves added sugar on the label so where will i get my protein remember protein comes from plant sources as well as animal sources it's easy to find plant-based sources of protein at the grocery store just look at these options this food also tends to be high in fiber vitamin minerals and other nutrients so how much protein do i need usually the amount of protein one needs depends on age sex weight high physical activity certain medical condition may need more or less protein according to the national academy of nutrition and dietetics the general guidelines for the amount of protein for most healthy people are men 19 and older 56 grams of protein per day women 19 and older 46 grams pregnant on nursing teenagers and women 71 grams of protein per day this table shows you examples of protein-rich plant foods also choose how healthy fats such as avocados nuts seeds and olive oil to meet your daily saturated fat goal know the following definition for nutrient content claim for saturated fats and remember not all plant-based diet are healthy make sure you are not replacing meat with a bunch of highly processed meat substitute read food labels be made foods with added sugar sodium saturated fat and trans fat in summary transitioning from the standard american diet to a plant-based diet does not have to be difficult the key is adding high quality nutrient dense plant food in your diet and limiting processed and refined food thank you so much for watching this video my name is catherine have a good day [Music]

Channel: Hackensack Meridian Pascack Valley Medical Center

Views: 10,643

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Id: 7ohONWWnPQc

Length: 5min 47sec (347 seconds)

Published: Mon May 17 2021