A plant-based diet includes those foods that come from plants such as seeds, nuts, legumes, whole grains, leafy green, vegetables, and others. This diet refers to avoiding all foods that are not produced by the plants as meat, dairy products eggs, etc. Plant plant-based diet helps to protect your body from adverse diseases as cardiovascular symptoms and reduces the risk of diabetes, cancer, and weight issues. Plant-based foods have less amount of sodium which is harmful for your body as it disturbs the hormones and blood circulation system. Plant-based diets for beginners are a little bit difficult to start, but gradually you will be addicted to plant-based foods. To start, you should make your eating plan that contributes to fulfilling the requirements of plant-based foods in your daily life according to the dietitian’s suggestion. You should avoid all foods except, those foods that are obtained from plants.
Foods that you should intake in a Plant-based diet:
Vegetables and fruits:
Fruits such as bananas, apples, grapes, oranges are a source of vitamins and minerals that are beneficial for human health. Vegetables such as carrots, broccoli, cauliflower, and leafy greens have high amounts of fiber that support bone health and protect you from osteoporosis symptoms. Dietitians and health care professionals suggest that you should consume 2.5 bowls of vegetables and 2 bowls of fruits per day in a plant-based diet.
Whole grains:
Grains such as wheat, rice, oats, barley, and others have high amounts of antioxidants that support your brain system. Grains help you to maintain your body’s functions as these nutrients can help to remove acne and harmful pigments from your face. Dietitians and health care professionals suggest consuming half a cup of whole grains per day in a plant-based diet.
Nuts and seeds:
Peanuts, walnuts, legumes, flax seeds, and chia seeds are an excellent source to maintain plant plant-based diet. Nuts and seeds increase the duration and quality of your life. These nutrients are the dense amount of vitamins that are very crucial for your body. Dietitians and health care professionals suggest consuming 30 grams of nuts and seeds per day in a plant-based diet.
Healthy fats:
Healthy fats such as vegetable oils, canola oil, sunflower oil, olive oil, fish, and others are excellent sources of fats. Healthy fats protect you from serious health conditions such as heart attack, blood cancer, and others. Dietitians and health care professionals suggest that you should consume 20 to 30 grams of healthy fats per day in a plant-based diet.
Foods that you should avoid in a Plant-based diet:
Fast foods:
Fast foods such as fried rice, nuggets, fried chicken, ice cream, pitas, hot dogs, and others are very harmful to human health. These foods demolish the rhythm of a plant-based diet and can cause the reason of diabetes, heart issues, and others. Dietitians and health care professionals always suggest that is a person follows a diet pattern then they should avoid fast foods.
Added sugar and sweets:
Coffee, candies, snacks, cereals, and yogurt are in high amounts of sugar and sweets that are very adverse to health. These foods can cause the reasons of adverse diseases such as cancer, heart attack, and obesity. Dietitians and health care professionals always suggest that is a person follows a diet, especially plant plant-based diet, then they should avoid sugar and sweet foods.
Packaged foods:
Chips lays and other foods also have a high amount of sodium that can cause the symptoms of the disease. Package foods cause the reason of adverse diseases such as type 1 diabetes and type 2 diabetes. Packing material causes the reason for the pollution in the environment and packed foods cause the risk of health.
Processed foods:
Processed foods such as meat, cheese, products, cakes, sausage, and snakes are very harmful in plant-based diets, especially for beginners. In the beginning, it is very difficult to constantly follow the plant-based diet but, if you follow persistently, then you can gain the benefits of a plant-based diet.
Plant-based diet chart for beginners:
| Breakfast | Lunch | Dinner | |
| Monday: | Apple, some nuts | Salsa, avocado, cauliflower rice | Potato pasta, salad |
| Tuesday: | Orange, some oats | Salad with fish | Quinoa bean salad |
| Wednesday: | Banana and apple | Half peer cup, almond, chia seeds, and nuts | 1 egg, tomato sauce, wheat baguette |
| Fridays: | Oranges and oats | 1 peach and leafy greens | Low fat yogurt |
| Saturday: | Orange and half cup nuts | Salad with peanut dressing,1peach | Citrus vinaigrette |
| Sunday: | Oats, fruits | Hummus sandwich, potato stick, apple | Salad and leafy greens |
Benefits of Plant-based foods:
Supports brain health:
Your brain needs 20 to 30% energy from plant-based foods, so, you should consume healthy nutrients as plan-based nutrients that support your brain functions. A plant-based diet will help you to live a healthy, disease-free, and strong life. Your brain needs micronutrients, macronutrients, vitamins, proteins, antioxidants, carbohydrates, and others. When you follow a plant-based diet, so, you can fulfill the deficiency of nutrients.
Supports heart health:
Plan based diet helps you to protect yourself from adverse diseases such as heart disease, Your heart is a very sensitive and important function of your body. If you are not careful in choosing foods then it means, you are going to diseases such as heart, stroke, and others. Plant based diet may lessen the harmful symptoms of disease. This diet is very healthy to maintain your body’s functions. Healthy plant based foods increase the duration and quality of your life.
Supports immune system:
Plant-based nutrients are full of fiber that helps you in wound healing and has anti-inflammatory properties. Plant-based foods involve vitamin B12 and vitamin D which are useful for maintaining the immune system. When your immune system is disturbed, it means your defense system is disturbed which is a very sensitive condition. You can protect your immune system if you choose healthy foods.
Reduces weight issues:
Weight issues such as obesity can cause the reasons of adverse diseases that disturb your body functions. So, a plant-based diet helps you to maintain your weight and protect you from weight issues. This diet includes low-calorie food that helps to maintain the cholesterol level and provide you strength. This diet is very useful because it has lower saturated ingredients that are useful for maintaining health.
A plant-based diet is very useful for maintaining body functions as it supports mental health, and physical health, boosts memory, maintains weight, and makes your body disease-free. This diet includes the full of natural ingredients such as oats, seeds, leafy greens, fiber foods, fruits, legumes, and others. These ingredients have a dense amount of vitamins, minerals, proteins, and others that support your health. The plant-based diet is preferred by those people who have to face problems of heart, stroke, cancer, mental health, and others.
