Plant-Based Diet For Dummies ebook

Plant-Based Diet For Dummies®

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Published simultaneously in Canada

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Library of Congress Control Number: 2014930402

ISBN 978-1-118-83067-3 (pbk); ISBN 978-1-118-83068-0 (ebk); ISBN 978-1-118-83070-3 (ebk)

Manufactured in the United States of America

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Introduction

You’re intrigued about plant-based eating. You’ve been hearing about it, and you may be wondering, “How is this different from vegetarianism or veganism? Is this something I can do? How do I do it?” Maybe you’ve been thinking about how it can benefit your health. This book gives you the road map for a plant-based way of living.

Don’t fret and think you have to immediately give up everything you’re eating. This book uses a step-by-step approach to transitioning to a plant-based diet by gradually adding more veggies into your diet — not suddenly taking away everything you eat now. That doesn’t sound all that bad, does it?

Maybe you’re already mostly plant-based but are running out of ideas or don’t have the resources, tools, and concepts you need to keep going. Maybe you’re feeling undernourished. Whatever your reason for reading this book, I promise that you’ll get countless ideas on how to get to know your fruits, veggies, whole grains, beans, nuts, and seeds a whole lot better. These foods will become your friends, not your enemies.

These foods help you succeed at any stage or age in life. Whether you’re looking to stay healthy and prevent disease, going through pregnancy, raising plant-based children, wondering how to stay plant-based in your golden years, or balancing your needs as an athlete, this book gives you a comprehensive look at these phases and provides guidance on how to master them by adopting the most nutritious way of eating.

One of the biggest challenges that people face when deciding to take up a plant-based diet is mental resistance. In fact, maybe you’re thinking that it’s too difficult or that it’s just another diet that won’t last or yield the results you’re looking for. Eating a plant-based diet isn’t a fad or something you do just to lose weight or gain short-term results. This book is about leading a more healthful lifestyle with plants as your fuel. At the end of the day, you need to eat, so why not make your meals and snacks fibrous, delicious, and loaded with plants?

I truly believe that with the knowledge found in this book, along with a keen interest in living healthfully, you can discover that eating a plant-based diet isn’t difficult and that anyone at any stage can implement a plant-based diet — even you!

About This Book

Part of leading a healthy life is setting general expectations about how you’re going to approach and achieve it. This book helps you do exactly that. It provides you with the what, when, where, why, and how to start eating more plant-based foods today.

Of course, as you immerse yourself in this world and learn the basics and beyond of eating plant-based foods, you’ll probably start to feel more confident. As you journey through these pages and learn about the ins and outs of eating this way, you’ll discover just how easy it is.

This book gives you tools, techniques, tips, and ideas on how to fill your plate every day with plant-based foods to reach your health goals. It gives you an idea of how a plant-based diet benefits your health and what it consists of. It breaks down how much of which foods to eat and where to get your protein. It even explains how to dine out and make healthy choices in unique situations like parties and special events.

The great thing about this book is that I let you know exactly what information is vital and what’s nonessential. I’ve packed the main body with all of the stuff I think you really need to know, but you can skip things like sidebars (text in shaded boxes). To tell you the truth, you don’t have to read anything you don’t want to read, because this book is designed to make every section accessible, regardless of whether you read anything else.

I also include some plant-based recipes that you can start incorporating into your diet as soon as you’re ready. I use a few conventions in the recipes:

Foolish Assumptions

I make a few assumptions in this book about you as a reader:

Icons Used in This Book

Look for these familiar For Dummies icons to offer visual clues about the kinds of information you’re about to read.

This icon indicates some quick, good advice that is relevant to the topic at hand. Skimming these gives you some seriously good information that can help you implement this new diet and make your life just a little easier.

When you change your diet and lifestyle, there’s a lot of information to retain. To make sure you notice the big stuff, I call it out with this icon. Consider these the “extra-important” paragraphs you want to remember.

Read these sections to avoid pitfalls and mistakes that could result in poor health, or ostracizing yourself or others. Learning how to eat well involves a lot of detective work to make sure you don’t get tricked by confusing labels and powerful marketing. When you see this icon, it means there’s something that may lead you to veer off the plant-based path — or endanger your health.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. When you want some quick pointers about plant-based eating, check out the free Cheat Sheet at www.dummies.com/cheatsheet/plantbaseddiet. There you’ll find a list of plant-based foods to keep on hand, suggestions for eating plant-based foods at each meal, and a pep talk about how to maintain your new lifestyle.

You can find additional information about plant-based eating in articles that supplement this book. Head to www.dummies.com/extras/plantbaseddiet for more information about using sea vegetables, starting your day with a beneficial smoothie, throwing a plant-based holiday gathering, and creating kid-friendly plant-based meals.

Where to Go from Here

Each chapter in this book is self-contained, meaning you don’t have to read one chapter to understand the next one. If there’s a specific word you hear or read online or in another cookbook, or a new technique you see on TV, you can use the index or table of contents as your guide and skip right to the appropriate chapter to read about it.

I’ve organized this book so you can jump in wherever you want, so if you want to skip to the end and read the Part of Tens first, go right ahead. There, you can find lots of good information presented in easy-to-digest nuggets.

Suppose you just want to find out about celebrating holidays while on a plant-based diet. If so, head to Chapter 16. Start with Chapter 3 if you want to learn about the macro and micro essential nutrients of a plant-based diet. If you want to cut right to the chase and try some new recipes, head to Chapters 10 through 15. If you’re totally new to a plant-based way of eating, start in Part I, Chapter 1.

The easiest way to use the book, though, is just to start turning pages and reading the content. Because the true value is in how you apply this information to real life, don’t be shy about making notes in the chapters, highlighting information, and putting flags on the pages.

Part I

Getting Started with a Plant-Based Diet

Visit www.dummies.com for free access to great Dummies content online.

In this part …

Chapter 1

What Is a Plant-Based Diet?

In This Chapter

Getting familiar with the core of a plant-based diet

Understanding that this is more than a diet; it’s a lifestyle

Using simple ideas to start your plant-based diet today

The goal of a plant-based diet is to eat more plants. Sounds simple enough — or maybe it doesn’t. Eating nothing but plant-based foods is intimidating for a lot of people. Most of us are comfortable with our current way of eating and are unsure about what to do with plants: Which ones should you eat and when? Can you get full on plants alone? All kinds of questions and concerns come up, and I address some of the common questions in this chapter.

In this chapter, I also give you an overview of life on a plant-based diet. I outline what you will and won’t eat. I explain how eating this way can benefit so many aspects of your life — mainly your health. At the end of the day, it’s all about feeling better, looking better, and just being better, and this way of eating can do just that.

What Does Plant-Based Mean?

Eating a plant-based diet simply means eating more plants. No matter where you are, or what you eat right now, you can eat more plants (everyone can). Of course, my goal and the goal of this book is to get you to eat predominantly (and, ideally, exclusively) plant-based all the time, but you’ll likely have a transitional phase, and it starts with eating more of the stuff that the Earth has so deliciously and naturally provided us.

I get to the “meat” of eating plant-based later in this chapter and explain what this really looks like on your plate on a day-to-day basis, but first I want to compare this approach to some other popular veggie-minded trends.

A few terms that are floating around represent a similar style of eating, yet they’re all distinct. That doesn’t mean you have to label yourself and stick with only that way of eating; these terms describe different ways of eating and help you understand what kinds of food choices fall within a certain category. Also, this breakdown can help you understand how a plant-based diet fits into the bigger picture.

Getting to the Root of a Plant-Based Diet

A core of foods makes up a plant-based diet. Making sure that you really understand them is key for a strong foundational knowledge that you can continuously build upon. You’ll find so many wonderful foods to explore and try, but for now I introduce you to the basics and tell you what foods to avoid.

What’s included

The big question is, “If I’m not eating anything from an animal, what is there to eat?” I begin by exploring the wonderful plants that I hope you get to know quite well on this journey. You’ll find all sorts of diverse foods to enjoy (if you’re new to this, prepare to be pleasantly surprised by what you find).

Valuable vegetables

You’ll discover a whole array of veggies that you’ll likely get to know quite well while eating plant-based. If you’re new to this, you’ll probably stick to tried-and-true, familiar veggies in the beginning because they’ll feel safe — and that is A-okay! But over time, I encourage you to expand into new areas and pick up that funny-looking squash over there or try that wild, leafy bunch of something over here. You can flip ahead to Chapter 7 for an extensive list and full explanation of the vibrant world of valuable vegetables, but for now, here’s my starter kit:

Fantastic fruits

Ahhh, the sweet juiciness of fresh fruit. We all love it! If you don’t, you need to get on this train, because fruits are delicious; sweet; full of fiber, color, and wonderful vitamins; and so, so good for you. Throughout this book, I encourage you to try new ones, but here are some of my top picks to start with:

Wonderful whole grains

Consuming good-quality whole grains is a healthy part of a plant-based diet. Don’t worry; you can still have your breads and pastas, but “whole” is the key word here. You don’t want refined or processed — you want the real thing. When you buy these items, make sure the grain itself is the only ingredient. Although it’s possible to buy proper whole grains off the shelf in packaging, make sure you double-check the label to confirm that it is, indeed, a whole grain (and only a whole grain). Here are some of my favorites (more in Chapter 3):

Lovable legumes

Learning to love beans on a plant-based diet is key, as they’re a great source of sustenance, protein, and fuel. It may take you and your body a little while to get used to them, but soon enough they’ll be your friends — especially when you discover how great it is to eat them in soups, salads, burgers, and other creative mediums. Here are some of the best to start with:

Notable nuts and seeds

Most people love a good handful of nuts! But the thing about eating them on a plant-based diet is making sure that they’re unsalted, un-oiled, and raw. As long as you enjoy them in their natural state, you can feel free to eat them in moderation alongside your other wonderful plant-based foods. Here are the best ones to start with:

Try munching on a few nuts or seeds straight up or adding them to salads or other recipes. And if you can’t decide which one you have a taste for, toss them all in a trail mix!

The extras

This is the category of foods that isn’t really a category, per se, but these foods are still part of the plant-based diet. This includes such things as exotic superfoods, sea vegetables (see Chapter 4), condiments, and natural sweeteners (more on sweeteners in Chapter 13). Here are some specific examples:

What’s off limits

As you can imagine, all things that aren’t plants are off limits; however, as I mention earlier, you may need or want a transitional period during which you wean yourself off these foods one at a time (more on that in Chapter 5) until you can avoid all things from the animal world — including meat, poultry, fish, eggs, milk, and other dairy products. In addition, because this is a clean way of living, you may cut out most processed and fried foods that don’t serve your body and your health on a nutritional level.

Of course, this is the ideal — you have to find your own place on the spectrum of plant-based eating and do what works for you. Often, making something off limits just makes you want it more, so you have to strike the balance between being tough on yourself and being practical.

It’s Not a Diet, It’s a Lifestyle

The plant-based diet isn’t the new fad or the latest thing that makes you lose a certain amount of weight in a certain amount of time. This is about changing your habits to the core. This is more than just a decision to change your food choices; it’s a decision to change everything that comes with it.

How are you eating, when are you eating, and what else are you doing that can enhance, help, and sustain this lifestyle? Who else is on board with you? Do you have support? I address all these points in this book because, when you make a commitment to eat well, that commitment has to extend into all areas of your life. Eating is one of the main daily concerns we have as human beings. We need to tend to our diet in order to survive. Without food, we don’t live. But also, without food there is no pleasure, no taste, and no health. A plant-based diet ensures that you get all of those needs met.

I’m excited for you to empower yourself! Any decision you make can positively impact you for the rest of your life. And as passionate as I am about that, the truth isn’t in my words; it’s in the results you get when you sleep better, have more energy, notice better hair and skin, and improve your vitality. Heck, you may even lose (or gain) that weight along the way.

In the following sections, I explain some of the benefits and general principles that may become part of your new lifestyle, from eating more greens to coping with your body’s reaction to the additional fiber you’ll consume.

Appreciating the power of greens

The earth isn’t half green for no reason! We were meant to eat greens. In fact, half of your plate at mealtime and at least half of what you eat daily from the plant world should be green (see Chapter 6 for more on this).

Greens are the life force of the vegetable kingdom. Green leafy vegetables like kale, collards, Swiss chard, and spinach carry with them all the nutrients you need to thrive. They have everything from protein to trace minerals to calcium, and so much more — and guess what? They’re low in calories! You can eat as many of them as you want, and they only help you get healthier. How is that for a deal? Did I forget to mention that there are ways to make them taste good, too? You don’t have to chomp through them in their plain state like a horse — no! In Part III, I show you that you can get these guys into your body in myriad ways, from juices and smoothies to soups, sandwiches, salads, and more.

These powerful vegetables are the key to health. They help enliven and enrich your cells from the inside out. As long as they’re kept in their prime and not overcooked (meaning, staying green and not grey or brown), they can give you all the goodness they have.

Here are the best greens to start with, from sweetest to most bitter:

And here are some ideas of where you can add greens:

Try one new green a week. It’s important to rotate your greens because our bodies can become too dependent on the nutrients in one and then not get others. Also, you may develop an allergy or intolerance if you eat the same one for too long.

Focusing on quality, not quantity

It’s not about how much you eat; it’s about what you eat. In fact, the amount you eat is irrelevant. I realize that may shock you, given that most diets are so focused on portion size, calories, and grams of protein. It drives me mad! Why? Because restricting food and calories is not the key to health. It’s about what’s in the food, what it’s made up of, and what’s in that recipe or box that counts. I want to get you so connected to your food that you become obsessed with ingredients and what’s in your meals, as opposed to how much your plate weighs. You may actually start to feel lighter just knowing you can let go of that concept here and now.

Of course, I touch upon numbers, in terms of recommended serving sizes and dietary percentages, a few times throughout the book to make sure you understand approximates and to give you a guideline, but in no way do I want you to become attached to this. Instead, become attached to being healthy and figuring out how plant-based eating enriches your “nutritional wardrobe” with all the colors, textures, and features brought forth by plants.

Try focusing on eating foods in their whole forms, not out of a package. Try to introduce at least one new food a week as you transition, while at the same time eliminating processed foods.

It’s all in the genes: Understanding and working with your code for health

People love to make the excuse that it’s in their genes to eat a certain way, or to give in to being overweight because their parents are. Well, I say bananas!

Yes, your genes do play a significant role and help to make up who you are. But they’re not the be all and end all; you can work with them and around them. You can use your genes as a template, but don’t let them lock you in. Let them help you understand who you are and how you can overcome them.

You may be prone to thyroid disease, cancer, diabetes, or osteoporosis (we all are, to some extent). Instead of focusing on that, focus on how you can either prevent or reverse the disease. Flip to Chapter 20 for more on how a plant-based diet helps with specific disease prevention and control. If you have a family history of an illness or malady, take control now with your diet. You don’t have to be the next victim. You can do something about it!

Forging ahead with fiber

You can never see enough commercials telling you to eat more fiber; we are a society that lacks fiber. It’s from not only the processed food but also the meat and dairy that the average North American eats, all of which have no fiber. It’s a pretty sad state of affairs, actually … so let’s change that. Luckily, the plant-based diet is full of fiber; in fact, you can’t get away from it! Here is why fiber is so fabulous:

Note: It’s ideal to have a bowel movement at least once a day, but some people may not be so lucky. The goal is consistency, quantity, and ease of elimination.

Of course, it can work against you, too. If you’re prone to constipation, your body may take a little longer to get used to the fiber from whole foods, so take it slow when introducing them into your diet.

Eating high-fiber foods — which take longer to eat — can mean that you ultimately eat less because your brain has more time to process the “I’m full” signal.

In the beginning, fiber will not be your friend. When you first introduce all the roughage, skins, seeds, and other textures of plants, your gut may have a not-so-fun time getting used to it all. Stick it out. Just eat it for a bit. You may feel gassy, bloated, and just “full” all the time, but your gut needs to get used to this and figure out how to pass these new foods along. When it starts working properly, you’ll find that you depend on natural fiber from whole foods, not store-bought powders, to keep you going every day.

Because fiber draws water out of your body, drink lots of water when you eat fibrous foods to help it move along.

Common Questions and Answers about a Plant-Based Diet

As with anything new, considering a plant-based diet can bring up all sorts of questions and concerns. This book is filled with great information that most likely addresses pretty much everything that has you worried. But to nip the fretting in the bud, here are five of the most common questions about taking up a plant-based diet.

Can I get full eating only plants?

Absolutely! The wonderful thing about eating plants is that you’re eating lots of fiber, and fiber makes you full! Also, the more wholesome the plants are (in other words, not processed), the more nutrients you’re eating, which helps make you feel more satisfied. As the nutrients load your cells with vitamins and minerals, this helps make you feel pleasantly full, but not stuffed.

Also, the diversity of texture can help with this. Because so many plant foods require you to chew more, you actually spend more time getting through the meal. So a big bowl of salad with lots of stuff in it may not seem that heavy, but it can fill you up quite fast. I promise, after trying just a few recipes in this book, you’ll be quite full!

How will I get protein?

This is always the big question. Well, I have a big answer: from so many different places! A plant-based diet has so much protein, you may not even believe it. Although it may not seem like the grams of protein add up to the amount of protein you find in meat, what you soon realize is that it’s not about the quantity but rather the quality. The standard American diet provides too much protein, and this can cause many chronic illnesses. Plant-based protein sources like legumes, nuts, seeds, quinoa, tempeh, avocado, and green leafy veggies all have their own breakdown of amino acids, which build up inside your body to make a complete protein. The best part is, they absorb into your body much better than animal-based protein. You won’t feel that same heaviness eating plant-based protein.

What about calcium?

What about calcium, you ask? Well, did you know that plant-based foods like sesame seeds, hempseeds, bok choy, carob, and figs are extremely rich in calcium? Almost more so than a glass of dairy milk. I know this may be hard to get your head around, but it is actually proven in most cultures that the less dairy is consumed, the more calcium is absorbed by the body.

So fret not — just because you have “grown-ups” thinking you need a glass of milk to get your daily dose of calcium, that doesn’t mean the so-called experts are right. Turns out, you can eat almonds, seeds, and greens and get the same amount of calcium in your body. You won’t feel bloated, either, as these sources of calcium are loaded with vitamins and minerals, making the nutrients much easier to absorb.

How do I get iron? Won’t I become anemic?

Iron is definitely an area of concern for anyone not eating meat, so you need to be a bit more cautious to make sure you’re consuming enough of plant-based sources such as:

If you still feel like you aren’t getting enough, you may want to consider taking a good-quality, plant-based iron supplement — even just for a short period of time to boost your stores (see Chapter 9 for more on supplements).

Many people — even athletes and the like — survive and even thrive without meat!

Does eating plant-based help people lose weight?

I’m adamant that people should never choose to eat a specific way for weight loss. This never proves to have beneficial long-term results and always backfires on people if their weight-loss plans aren’t aligned for true health reasons. Focusing solely on weight loss or calorie counting can be extremely detrimental and can take up a lot of brain power and energy.

The good news is that by following a plant-based and healthy lifestyle, you will start to feel great and lose weight naturally. When you focus on eating well-balanced and nutrient-dense meals, your body isn’t deprived, and it starts to function efficiently. Deprivation is not an option.

A Quick Guide to Making Plant-Based Part of Your Everyday Life

You can start with simple ways to make eating plant-based foods easy and noninvasive to your existing diet. Here are a few suggestions to help you get started today:

Chapter 2

Seeing the Benefits of a Plant-Based Diet

In This Chapter

Getting an overview of a plant-based food guide

Managing weight, staying energized, and sleeping well on a plant-based diet

Preventing and treating diseases with plant-based foods

The plant-based diet isn’t just about food; it’s a framework for your well-being. Think of it as preventive health care. The money and time you invest now to better yourself through your diet pays off in leaps and bounds both sooner and later. How? So glad you asked. This chapter outlines the benefits of taking up a plant-based diet, from positive effects on sleep to weight-management and disease-fighting benefits. When you opt to transition to a plant-based diet, you make not only a positive lifestyle choice but also a smart health choice.

Eating According to a Plant-Based Food Guide

We’ve all seen some version of a food guide — a graphic representation of food categories divided into segments. The more space a food group takes up, the more we’re supposed to eat of it to maintain a healthy diet. Many traditional food guides include meat or protein, fruit, vegetable, grain, and dairy categories. Vegetarian food guides are also available to help guide your dietary choices.

This way of grouping foods to provide a one-size-fits-all way of eating is not necessarily ideal for or relevant to everyone. My goal is to encourage you to take all food guides in stride. How much you eat and what you choose to eat need to apply directly to you and your lifestyle, activity level, and health concerns.

The guidelines in this book follow a plant-based food guide. The plan can be adjusted in cases of disease or food sensitivities, but for the most part this is an excellent foundation for superior health. Here’s how this breakdown looks on a daily basis:

Not all frozen veggies are the same. Many frozen vegetables are even more nutritious than fresh vegetables because they are frozen at their peak ripeness, which means they maintain their nutrients. Be sure to look for organic and non-genetically modified frozen (and fresh) vegetables.

Protein supplements aren’t usually necessary to obtain adequate protein on a plant-based diet because plant protein is abundant in many sources, such as nuts, seeds, fruits, vegetables, and whole grains. Therefore, be careful not to consume excessive amounts of protein. As a culture, we are obsessed with getting enough protein; focus on quality protein and not quantity.

Do not cook with flax, hemp, or chia oil. These oils should be used only with foods that don’t require heating.

These are just general guidelines and suggestions to help get you started with your new plant-based lifestyle. As you become accustomed to these guidelines, adapt them accordingly to what works best for you.

I’m not one to get too caught up in exact amounts or measurements of food or servings. I believe that as long as you’re eating a well-rounded and balanced diet, your body gets what it needs. It’s important to follow some general guidelines to get started, but in time you’ll start to trust yourself because your body knows best.

Feeling Good with Food

Although it sounds simple, feeling good is really important. When you don’t feel good, all other aspects of your life get out of balance — you can’t be your optimal self, either personally or professionally. Luckily, you have an ace up your sleeve: proper nutrition. You have control over your diet every day, and you can choose what goes into your mouth. Choosing a plant-based diet can be extremely powerful in your quest to stay healthy. You may find that after you make the switch to this diet, you start to feel better, lose weight, have more energy, and sleep better. The following sections detail these benefits of a plant-based diet.

Weight management

Changing over from animal foods to plant foods means you consume far less saturated fat and fewer dense calories that can lead to weight gain. The calories and nutrients that come from plant-based foods do so much more for you, in terms of helping with metabolism and many functions in the body. By eating more fiber and nutrient-dense foods, you generally don’t eat as much in one sitting. This may encourage you to eat more frequent meals, which is incredible for weight loss. Meat and dairy products are heavy and filled with saturated fat, and they pack on the calories. A plant-based diet is lean and efficient, preventing you from taking in food that just turns into fat.

People sometimes get hung up on the fact that following a plant-based diet means consuming more carbohydrates. That may be true, but it doesn’t necessarily mean you’ll gain weight. The key is to choose carbs that are high in fiber and contain lots of other nutrients. Your body will digest them well and use them for energy. You gain weight from carbs when you eat beyond your needs or you eat carbohydrates made from refined grains.

When eating a plant-based diet, be sure to choose complex carbs (such as quinoa, sweet potatoes, apples, and rolled oats) that are rich in vitamins, minerals, and protein, and enjoy them in moderation. Stay away from simple carbs (such as sugars, breads, and pastas made with refined grains). If you follow those general guidelines, you can still reach your weight goals. See more on the difference between carbohydrates in Chapter 3.

Energy and vitality

Within days of consuming more green, leafy veggies and fruits, you’ll feel more energized. This is a result of the water content of these foods, which hydrates your body, providing your cells with more oxygen (as compared to meat), and it’s also because of the life force running through these foods. They’re filled with vitamins and minerals that infuse directly into your blood system, helping your body detoxify and rejuvenate itself. Heavy animal-based foods, such as meat and dairy, can weigh you down, decrease your energy, and make you tired. Plant-based foods are lighter and easier to digest.

Better sleep quality

When you eat better, you sleep better. I know this sounds too simple to be true, but it is. Let me paint the picture. When you nourish your body during the day with regular plant-based meals, you may find, in time, that the quality of your sleep is better. Many plant foods, such as green, leafy vegetables that are rich in magnesium and calcium, can help the body relax for a peaceful sleep. Other plant-based foods, such as whole grains, help the body produce serotonin, which has a calming effect on the body. Eating a plant-based diet doesn’t necessarily mean you get more sleep — just better sleep. In fact, you may find that you need less sleep.

If you have problems sleeping, try having a banana, some oatmeal, or some almond butter on toast. These foods tend to help the body and the nervous system relax at night by causing the body to release the hormones required for a restful sleep. You can also try drinking herbal tea, such as chamomile, kava root, or valerian root, because it has a sedative effect on the body and can aid in falling asleep.

Becoming a Wellness Warrior

By committing to a plant-based diet, you become a warrior of your own wellness — a soldier defending your health. A plant-based diet can go a very long way in this fight — specifically in helping to prevent many diseases. Common diseases like cancer, diabetes, heart disease, and osteoporosis have all been known to be lessened or even reversed with a high-quality plant-based diet that is rich in fiber, phytonutrients, and protein.

The following sections explain how to prevent, minimize, or eliminate certain health conditions by following a plant-based diet. However, please be sure to talk to your doctor or health-care practitioner before making any significant dietary changes.

Cancer

Plant-based diets are effective against cancer because they’re jam-packed with phytonutrients