PLANT-BASED NUTRITION
There are many arguments about which diet is best. However, the most compelling evidence is from the areas around the world where people live the longest, healthiest lives: The Blue Zones. Their diets are 90-100% plant-based, often vegan/pesco-vegetarians, or eating small amounts of meat mainly on special occasions.
The food eaten in the Blue Zones does not come in a plastic package. Their diets are based on unprocessed food (whole foods). A whole food, plant-based diet consists of fruits, vegetables, grains, legumes, nuts and seeds.
THE BENEFITS
01
HEALTH
One of the best ways to radically improve your health is to switch to a plant-based diet
02
ENERGY
The more fresh and vibrant your food is the more alive you’ll feel!
03
APPEARANCE
The extra vitamins and minerals will make you look healthier too. It tends to be easier to lose weight without trying.
04
CONNECTION
When become more connected to our food sources we start to care a bit more about what we are putting in our body.
05
BUDGET
Going plant-based doesn’t need to be expensive. Plant-based proteins such as pulses and beans are cheaper than meat.
06
ENVIRONMENT
Eating less processed and more locally sourced food takes less toll on the environment.
FAQS
DO I NEED TO STOP EATING MEAT?
Blue Zone diets are around 95% plant-based. Try transitioning to eating a small piece of meat/fish once daily.
WHAT PLANT-BASED PROTEIN IS BEST?
One of the essential parts of a Blue Zone diet is beans and pulses. These include black beans, fava beans, white beans, chick peas and lentils. Beans and pulses are great because they can be considered as both a protein and vegetable. Tofu is also a great choice and substitute for meat.
DOES THIS DIET GIVE ME EVERYTHING I NEED?
A plant-based diet is one of the healthiest things you can do if you eat a variety of fruits, vegetables and plant-based protein. If you decide to go 100% plant-based then you will need to supplement B12 as this is the one vitamin missing (we used to get it from bacteria not meat when hygiene wasn’t so advanced). It can be found in fortified foods such as nutritional yeast or supplements.
IS THERE A LOT OF PLANNING AND PREPPING?
Eating healthily does take a bit of planning whereas processed food is convenient and doesn’t require much thought. However, simple plant-based ingredients make a great meal.
CAN I LOSE WEIGHT ON A PLANT-BASED DIET?
When you make vegetables and whole foods (unprocessed food) the centre of your diet, it is easy to eat abundantly and be a healthy weight.
Check out the recipe section for ideas for plant-based meals that taste great.
Good plant-based sources of calcium include leafy greens, broccoli, cabbage and okra, but not spinach. Sesame seeds and tahini. Pulses. Fortified unsweetened soya, rice and oat drinks. Dried fruit, such as raisins, prunes, figs and dried apricots
Good sources of iron include: pulses, dark green, leafy vegetables, such as watercress, broccoli and spring greens. Nuts and dried fruits, such as apricots, prunes and figs
Sign-up for the 7-day healthy habit challenge (look on the homepage) and try out a plant-based meal plan
