Viva Vitality: Improve your health with more plant-based foods and proteins
By Julia Rowland
The latest version of Canada’s food guide emphasizes eating more plant-based foods and proteins due to their many health benefits. Diets that include more plant foods are typically higher in important nutrients like fiber and lower in saturated fats. Fiber helps keep your bowels regular, can help keep you feel full for longer, and helps the body regulate blood sugar. Eating a variety of plant-based foods helps lower your risk of diseases like heart disease, colon cancer, and Type 2 diabetes.
Photo by Calvin Shelwell
Another reason to eat more plant-based foods is to reduce the effects of producing food on the planet. Raising animals for people to eat takes more resources and produces more carbon than growing things like soy or lentils.
You don’t need to completely remove meat from your diet to enjoy the health benefits of eating plant-based foods. Swapping out half of your ground beef for cooked lentils in tacos, chillis, stews, or pasta sauces; or eating one or two more plant-based meals a week can help your health and the planet.
When deciding to eat more plant-based foods, a common concern is not getting enough protein. While animal-based protein foods have more protein per gram then most plant-based protein foods, this is not normally a concern. By including a plant-based protein food at each meal and eating a variety of foods, most people will meet their protein needs. Certain medical conditions or life events may mean you need more protein. If you are concerned you are not getting enough protein, speak to a dietitian in your area or call 811 and ask to speak to a dietitian.
Here are a few ways to include plant-based proteins in your meals and snacks:
Enjoy nuts or seeds with a piece of fruit.
Spread nut or seed butter on a piece of bread or on fruit.
Serve hummus with vegetables and pita.
Enjoy a steamy bowl of lentil soup.
Learn to cook tofu in a way you enjoy.
Add chickpeas or beans to a soup or salad.
Overall, choose meals and snacks that include plant-based proteins to help lower your risk for many diseases.
To find recipes with plant-based protein foods visit: unlockfood.ca or www.ahs.ca/recipes.
Julia Rowland is a Population and Public Health Dietitian with Alberta Health Services Nutrition Services.