Eat More Plants/Colours

Updated: Sep 13, 2021

Eating for health is just one reason behind the food choices we make each day. Some make choices based on cultural and religious reasons, while others on ethical or environmental reasons. Some opt for a particular diet due to food allergies or medical reasons and some just make choices purely based on foods they like or dislike.


There is no one-size-fits-all approach when it comes to healthy eating but here is quick look at some popular plant-based diets.


Vegetarian

The vegetarian diet involves abstaining from eating meat, fish and poultry.


Vegan

The vegan diet is a form of vegetarian diet but eliminates all animal-derived products, including eggs, dairy and honey.


Paleo

The paleo diet is a low carb eating pattern that encourages eating whole foods like fruits, vegetables, fish, meat, and poultry.


Pescatarian

The pescatarian diet is also a form of vegetarian diet but allows fish and some egg and dairy products.


Low-FODMAP

The low-FODMAP diet is recommended for adults with IBS digestive symptoms and restricts a wide range of foods that are considered fermentable carbs.


Ketogenic

The ketogenic diet is a low carb, high fat diet that avoids carb-based foods like grains, sugars, legumes, rice, potatoes, juice and even most fruits.


Here’s some ideas of how to add more plants and colour to your plants-based diet:

  • Fruits: Apples, bananas, berries, oranges, melons, pears, peaches

  • Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots

  • Grains: Quinoa, barley, buckwheat, rice, oats

  • Legumes: Lentils, beans, peas, chickpeas.

  • Nuts: Almonds, walnuts, cashews, chestnuts

  • Seeds: Flaxseeds, chia and hemp seeds

  • Healthy fats: Coconut oil, olive oil, avocados

  • Proteins: Tempeh, tofu, seitan, natto, nutritional yeast, spirulina

Some of the health benefits of plant-based diets are:

  • higher intake of nutrients like fibre, vitamin C, vitamin E and magnesium

  • may enhance weight loss

  • may reduce cancer risk

  • may stabilise blood sugar

  • may improve heart health

  • may prevent type 2 diabetes

  • may decrease asthma symptoms