A plant-based diet refers to any eating pattern which emphasizes fruits, vegetables, legumes (beans), seeds and nuts without using many or any animal products; this eating style can range from being vegan-centric all the way through to including occasional portions of fish, poultry and dairy.
An integrative health approach takes a more comprehensive approach to health by targeting its source rather than treating symptoms directly. This type of healing focusses on healthy lifestyle habits and natural remedies as solutions.
A plant-based diet emphasizes whole, minimally processed foods. This approach to eating emphasizes fruits, vegetables, grains, nuts, seeds and legumes as opposed to meat or dairy.
Plant-rich diets help the body burn more calories and may aid weight loss. Furthermore, studies have revealed that people who adopt plant-based diets typically exhibit enhanced long-term memory and cognitive performance.
An animal-free diet includes eggs, poultry, fish and low-fat dairy if desired; however, fruits, vegetables, whole grains, legumes, nuts and seeds as well as healthy fats (avocado oil is great for roasting veggies; use almonds in salad or natural peanut butter on toast as healthy fat sources). Aim to fill half your plate with fruits and veggies; one quarter should contain lean proteins (like avocado oil for roasting veggies); while one fourth contains unsaturated fat sources such as avocados, olives or nut oils etc.
Plant-based diets can be an effective means of weight loss when the foods chosen are whole and nutrient dense. A diet high in unhealthy saturated fats, salt and free sugars – like processed “vegan” hot chips and biscuits – should not be seen as being beneficial by anyone regardless of diet choice.
Vegetables, fruits, whole grains and beans/legumes play the leading roles in a WFPB diet. By making these food the focus of your meals, it becomes much simpler to meet all your calorie and nutrient requirements without overeating – something particularly helpful when trying to manage weight. Plus, their healthy fiber helps make you feel full while supporting gut microbiomes essential to weight management!
Plant-based diets may lower your risk of certain diseases. Research indicates they are associated with lower rates of heart disease, type 2 diabetes and some cancers.
Plants contain essential nutrients for maintaining optimal health. A plant-based diet should be carefully considered, however; cutting back on meat, fish, and dairy could result in nutritional deficiencies without appropriate compensating foods being substituted in their place.
A properly planned plant-based diet may still include lean meats, dairy and eggs as well as whole grains, nuts, seeds, legumes, fruit and herbs. It will limit processed or refined carbohydrates and sugary beverages while emphasizing nutrient-rich foods like berries, dark leafy greens, tomatoes, avocados squash peppers olive oil unsweetened plant milks as well as unrefined nut and seed butters.
Cancer treatments require diet to maximize positive treatment outcomes and manage side effects effectively, providing a nutritious base that can then be further tailored according to individual requirements and food restrictions.
Whole-food plant-based diets not only help us feel better but they are also better for the environment, reducing carbon emissions, water waste and land use. The growing availability of vegan and vegetarian options on grocery shelves (and the increasing popularity of restaurants serving these options) reflects both health concerns as well as a realization that raising animals for food produces far more climate-altering greenhouse gases than simply eating vegetables and fruits directly.
Studies have demonstrated the many health benefits associated with adopting a plant-based diet. Studies have also revealed how such an eating regimen helps lower cholesterol and blood pressure, maintain a healthy weight and lower the risk of heart disease and type 2 diabetes. Furthermore, it also reduces exposure to harmful environmental contaminants, such as lead found in highly processed meats, dairy and packaged and fast foods.
Holistic and integrative approaches to health encompass more holistic concepts of wellbeing, taking into account nutrition, exercise, sleep, stress management, emotional well-being and relationships as part of an overall plan of wellness. They abide by Plato’s rule that states “The part can never be healthy unless its whole is healthy” —