WHAT IS A WHOLE FOOD PLANT-BASED DIET?
A whole food, plant-based diet is one focused on fresh, whole ingredients and food that is minimally processed, specifically plants. Some people choose the route of veganism and avoiding animal-based products entirely, while others choose to limit the amount they’re consuming. There’s no wrong answer!
Whole food and plant-based eating focuses on foods like vegetables, fruits, whole grains, legumes, seeds and nuts, and limits or excludes food like meat, eggs and dairy, as well as processed foods like bleached flours, refined sugars and oils. A plant-based diet can also include foods like plant-based milks, whole-grain flours and bread, and foods like tofu and tempeh.
Here are just a few examples of healthy foods to eat as part of a whole food, plant-based diet:
FRUIT: Avocados, strawberries, oranges, apples, grapefruit, bananas
VEGETABLES: Kale, spinach, Swiss chard, peppers, broccoli
WHOLE GRAINS: Quinoa, farro, rice, whole wheat, barley, oats
LEGUMES: Beans, beans, beans! For example, black beans, lentils or chick peas
SEEDS: Chia seeds, hemp seeds, flaxseed
NUTS: Almonds, cashews, walnuts, etc!
TUBERS: Potatoes, yams, carrots, and other foods that grow underground
All of our plant-based meats are made with 100% whole foods!
One of the most common questions people have about plant based eating is about protein sources. Will you get enough protein in your diet if you eat plant-based foods? There are lots of foods you can incorporate into your diet that are both plant-based and protein packed, helping you keep a well-rounded, nourishing diet.
Here are a few of the best protein sources for your plant-based diet:
Find it in foods like tofu, edamame, tempeh and soy milk. Try it in a stir fry!
This is made with vital wheat gluten, giving it a chewy, hearty texture.
This is an inactive yeast that’s also a great source of vitamin B12. Great in sauces or sprinkled on pasta!
Whole grains are also a great source of fiber, vitamins and minerals. Try a yummy quinoa salad or a filling bowl of oatmeal.
These are full of antioxidants and fiber—think veggies like spinach or Brussels sprouts.
Add a dose of protein to your sandwich or morning toast!
Whether you choose red, sweet or russet, these are a delicious way to add protein to your plant-based meals.
Legumes like lentils, chickpeas and black beans can be added into so many meals, like tacos, salad or chilli.
Flax seeds, chia seeds, hemp seeds or sunflower seeds are a great way to get not just protein, but also nutrients like fiber or omega 3.
Add them to your snack, salad or sauce—nuts like peanuts, cashews and almonds are another way to get in that plant-based protein.
I'M NEW TO PLANT-BASED EATING. WHAT'S THE BEST WAY TO START?
The best way to start is just to start somewhere! We know it can be confusing to start something new—and that’s okay! Know that when it comes to diving into the world of a whole food, plant-based diet, it’s perfectly fine to take it slowly, and to transition your diet in a way that works best for you.
Learn more about what plant-based eating is or what whole foods are. Visit a local farmers’ market and see what types of local, natural products are available. Research recipes online and get inspired, or pick up a cool new cookbook. Maybe you can start “meatless Mondays” at your house and try a fun new plant-based recipe each week! Trying plant-based meats can also be a great way to substitute for meat in your diet.
WHAT IS PLANT-BASED MEAT?
Plant-based meat is exactly what it sounds like: meat made from plants! (Bet you figured out that one already). It’s a great way to integrate more sustainable, plant-based food into your diet and eat the foods you love, without eating meat.
YOU MATTER TO US!
It’s so important to us at Mindful FÜD that you know exactly what’s in your food and what’s going into your body. Our plant-based foods give you tons of nutritional benefits, vitamins and nutrients such as protein, vitamin B12, B1, B2 and B6, potassium, zinc, antioxidants, calcium and iron.
IS PLANT BASED REALLY BETTER?
A whole-food, plant-based diet has been associated with so many health benefits! Even if you were to transition to having one plant-based meal a day, you’ll already make a big difference on the planet and on your health. It’s all about small steps, and together we can make a difference!
Here are some of the benefits of a plant-based diet:
PLANT-BASED DIET BENEFITS ON YOUR HEALTH
Having a plant-based diet has been associated with many health benefits and with disease prevention, including a lower risk of certain cancers, type 2 diabetes, obesity, stroke, high blood pressure, high cholesterol, and heart disease. It can also help manage existing health issues like weight management, and improve your overall quality of life.
As with any diet, it’s important to make sure you’re balancing your nutrition and getting all the vitamins and nutrients you need—but making the transition is totally doable, whether you’re eating fully or partially plant-based foods.
PLANT-BASED DIET BENEFITS ON THE PLANET
Animal agriculture has a big impact on the planet. Using animals for food production requires huge amounts of resources like land, water and fertilizer. Especially for those looking to live a more ethical lifestyle with long-term environmental benefits, plant-based diets have been shown to have a positive impact on things like reducing greenhouse gas emissions and deforestation, helping conserve water and reduce air pollution. In 2018, an Oxford University study found that the single biggest way to reduce your environmental impact is to avoid animal products. It’s all about starting small: and no matter what you do, you can make a difference.
PLANT-BASED DIET BENEFITS ON ANIMALS
If you’re concerned about animal welfare, eating more plant-based foods is a great way to take action.
By eliminating or reducing the amount of animal products you consume, like meat, eggs and dairy, you’re helping reduce demand for those animal products, leading to a more sustainable food production system.
DOES EATING PLANT-BASED FOOD ACTUALLY MAKE A DIFFERENCE?
Yes: it absolutely does! No matter how small you start off, it can have an impact, whether on your health or on the planet.
Did you know that in the U.S. and Canada alone, factory farms produce 400 million tons of waste each year? By choosing to eat more plant-based foods, you can cut your carbon footprint, save water and help ensure vital crop resources are fed to people, not livestock, helping reduce global food insecurity.
IF WE ATE PLANT-BASED MORE OFTEN, BY 2050:
8 million human lives could be saved
Greenhouse gas emissions could be reduced by 2/3
$1.5 trillion U.S. in climate damages could be avoided
Shop Mindful FÜD products online now