What is a plant-based diet and why should you try it?

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Mediterranean and vegetarian diets

What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Vegetarian diet variety

Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.

Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, ﬁsh, and seafood.
Pescatarian includes eggs, dairy foods, ﬁsh, and seafood, but no meat or poultry.
Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, ﬁsh, or seafood.
Vegan includes no animal foods.

8 ways to get started with a plant-based diet

Here are some tips to help you get started on a plant-based diet.

Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Inspiration for plant-based eating throughout the day

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast:

Rolled oats with walnuts, banana, and a sprinkle of cinnamon
Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa
Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries

Lunch:

Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert
Tomato basil soup, whole-grain crackers with tabbouleh, and an apple
Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert

Dinner:

Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad
Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar
Vegetarian chili with a spinach-orzo salad

FAQs

What is a plant-based diet and why should you try it? - Harvard Health? ›

a healthful plant-based diet that emphasized consumption of only healthy plant foods, such as whole grains, fruits, vegetables, nuts, legumes, and healthy oils, while reducing intake of less healthy plant foods as well as animal foods.

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What is a plant-based diet and why should you try it Harvard health? ›

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B₁₂) to ensure they receive all the nutrients required.

What is the meaning of plant-based diet? ›

1. Definition of a plant-based diet. A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.

What is the downside of a plant-based diet? ›

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.

Why plant-based diet is better for the environment and human health? ›

Choosing plant-based options can help reduce our carbon footprint and mitigate climate change. Conserve natural resources: Plant-based diets require fewer resources than animal-based diets. By choosing plant-based options, we can help conserve natural resources such as land, water, and energy.

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Why is plant-based food better for you? ›

Plants are high in fiber.

Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management. Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.

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What foods should you avoid on a plant-based diet? ›

You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.

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What is an unhealthy plant-based diet? ›

Unhealthy plant foods, such as refined grains and sugar and processed foods can also be given negative marks in what is termed an unhealthy plant-based diet index (uPDI). The table above shows the positive and negative marks given to foods in the plant-based diet index.

What are the healthiest plant-based foods? ›

Healthy fats: avocados, olive oil, coconut oil, flaxseed oil etc. Legumes: including green peas, chickpeas, beans, lentils, peanuts, and natural peanut butter. Seeds, nuts, nut butters: almonds, hazelnuts, macadamia nuts, pumpkin seeds, sunflower seeds, tahini…

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Why do vegans have a higher risk of stroke? ›

However, vegetarians tend to have low intake of vitamin B₁₂, and this could raise hom*ocysteine, leading to an increase in risk of stroke.

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What is the only diet that can reverse heart disease? ›

Groundbreaking research shows that a plant-based diet doesn't just prevent heart disease but that it can manage and sometimes even reverse it.

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Is plant-based meat healthy Harvard? ›

But he said in a July 3, 2019 Harvard Gazette article that it's important to monitor the health effects of these products. “Some of those products, even though they contain high amounts of plant-based protein, may also contain unhealthy ingredients, such as high amounts of sodium or unhealthy fats,” he said.

What is a plant-based diet and why should you try it? - Harvard Health (2024)