How does Plant-Forward (Plant-Based) Eating Benefit Your Health?
Whether you’re considering eating less meat or giving it up entirely, the benefits are clear: less risk of disease and improved health and well-being. Consuming less meat decreases the risk of:
Meat is often loaded with cholesterol and saturated fat, which have starring roles in poor heart health. 加工肉类, 包括熟食肉, 培根香肠, often have 太 much sodium and other additives, 应该受到限制. However, if you want to include meat into your eating plan, choose lean meats. 一定要包括去皮的家禽, 海鲜, 鱼, 豆子。, 坚果和豆类, 太, because they are healthy sources of protein.
Diets or eating styles that do not or restrict meat include:
- 素食主义者 -完全植物性, 不含肉, 鱼, 乳制品, 鸡蛋, honey and any product that comes from an animal.
- 素食者 — a plant-based diet, but may include 乳制品 and 鸡蛋.
- 弹性素食者 — a vegetarian diet that sometimes indulges in meat or 鱼 but mostly sticks to plant foods.
- 植物性 — a style of cooking and eating that emphasizes plant-based foods but is not strictly limited to them. Meat may be included, but it’s usually not the main feature of the meal.
精益蛋白质
Not eating meat does not mean you can’t get enough protein in your diet. In fact, many people eat more than enough protein, especially from animal foods. There are plenty of other foods that can provide you with protein, 比如豆腐, 毛豆, 藜麦, 高粱, 小扁豆, 鹰嘴豆和大多数豆类. And there are many good sources of protein from vegetables, 太, 包括洋蓟, 芦笋, 西兰花, 球芽甘蓝, 羽衣甘蓝, 玉米, 辣椒, 菠菜, 红薯和萝卜绿叶. Did you know that every plant we eat has some protein in it? So, the more vegetables you eat, the more protein you’ll consume.
Not all plant-based diets are healthy
Don’t replace meats with highly processed meat substitutes or “vegan junk food.” Instead choose high-quality, nutrient-dense plant-based foods. A recent study showed that eating primarily these types of food, 比如蔬菜, 水果, 全谷物, 豆子。, 豆类和坚果, was associated with a lower risk of death from cardiovascular diseases. The researchers concluded that even if you’ve eaten a poor diet for half your life, adding more healthy plant foods as an adult can help reduce your risk.
做出改变
Going plant-based is not as difficult as you may think. In fact, getting started can be as easy as 1-2-3!
- 搜索一些 素食食谱 that are easy to prepare and sound appealing to you and your family.
- Choose ingredients and flavors you know your family will enjoy.
- 尝试星期一不吃肉! Experiment with a meatless meal once a week, then add more days as you get used to it.
