By fitlifemonthly 
Did you participate in Veganuary this year, or are you considering adopting a vegan lifestyle or incorporating more plant-based meals into your diet? Dr. Gemma Newman offers some useful advice on the topic. With so many diets ranging from low fat to keto, it can be confusing to choose the best approach. However, eating more vegetables and fruits, opting for whole, unprocessed foods, and cutting back on processed meats, sugary treats, and refined grains are universally acknowledged as healthy choices.
People often get mixed messages about nutrition, influenced by media, food companies, and even health professionals. It’s easy to say “everything in moderation,” but when it comes to items like sugary drinks and processed meats, moderation isn’t the answer. Processed meats, according to the World Health Organization, are classified as a carcinogen with links to cancer, so even occasional consumption isn’t recommended.
Dr. David Katz from the American College of Lifestyle Medicine brought together top nutrition experts to form the ‘True Health Initiative.’ They found common ground on a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water. Comparing a paleo plate with a whole-food plant-based plate shows more similarities than either would have with a typical Western diet.
Heart disease, a major health concern, can be mitigated by dietary changes. Notably, a whole-food plant-based diet has shown to reverse coronary artery blockages in studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial. While transitioning from a typical Western diet to a plant-based one might seem daunting, it is entirely feasible with the right approach and resources.
If you’re looking to start a plant-based diet but aren’t sure where to begin, there are several helpful cookbooks. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with only five ingredients each. Another great resource is “BOSH!” by Henry Firth and Ian Theasby, which includes more than 80 vegan recipes. Online platforms also provide a wealth of inspiration through vegan hashtags on social media, sharing personal journeys and tips.
Starting your plant-based journey might involve modifying your favorite meals. For example, replace chicken curry with chickpea curry or transform a beef Bolognese into a lentil version. Gradually try new flavors and recipes, turning your dietary change into a fun discovery process, without pressure.
You might begin by changing your breakfast to plant-based a few times a week, then doing the same with lunch. Over time, replace more of your meals until you have several plant-based options to choose from. Although switching completely to a whole-food plant-based diet can yield benefits within weeks, doing so gradually can help your digestive system adapt.
Both the American Dietetic Association and the British Dietetic Association confirm that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer. Adopting a plant-based diet also reduces risks of chronic respiratory issues and recurrent childhood infections.
In today’s nutrient-depleted environment, influenced by factors like soil degradation and pesticide use, Western diets often lack essential nutrients like magnesium, folate, and fiber. A whole-food plant-based diet, focusing on nutrient-dense options and excluding processed foods, can offer a healthier alternative.
Supplements might be necessary when following a fully plant-based diet, particularly vitamin B12 and vitamin D due to their absence in plant foods. B12 is crucial, and small doses are recommended either through fortified foods or supplements. Vitamin D, vital for overall health, might also require supplementation, especially in limited sunlight exposure. Omega-3 fatty acids from algae are beneficial for heart health, and flaxseed can be included in your diet to help manage blood pressure.
Dr. Gemma Newman, with over 15 years of medical experience, advocates for these dietary changes. A well-planned plant-based diet is an effective way to boost health, but it is important to ensure you are getting all necessary nutrients, potentially with the help of supplements.