What is Mostly Plants:
Eating Mostly Plants is in essence a plant-based diet with a focus on vegetables, fruits, whole grains, legumes, nuts and seeds with the inclusion of meat and other animal products in moderation. This way of eating, also know as flexitarianism, allows you to reap the benefits of vegetarianism without having to give up meat completely. If you love meat or feel deprived without it, you don’t need to give it up–– you can simply change the ratio on your plate, using meat as an accent rather than a centerpiece.
Why it’s Good to Eat This Way:
- Prevent Illness
There are so many health and wellness benefits to eating mostly plants. Research shows that flexitarians are at a decreased risk for type 2 diabetes, have a reduced risk of many types of cancers and heart disease, have improved cholesterol levels, and in general have lower mortality rates from these diseases. According to a recent study, “Replacing 3 percent of dietary protein from animal products with proteins from grains, vegetables or other plants reduces the risk of death regardless of any other unhealthy lifestyle choice…” (1)
New studies have shown that eating more fruits, vegetables, and whole grains can boost your memory and improve your cognitive ability. Eating mostly plants is one of the best ways to preserve memory and mental sharpness as you age.
Evidence suggests that a plant-based diet can improve mood, enhance the quality of life, and ease symptoms of depression and anxiety. According to the New York Times, a recent study published in the American Journal of Public Health “found that individuals who increased the number of servings of fruits and vegetables that they ate reported that they were happier and more satisfied with their life than those whose diets remained the same.” (2)
Nutrition of Mostly Plants:
Plants are Mother Nature’s prescription for improved health. They are chock-full of protective vitamins, minerals, and antioxidants, many of which cannot be found in animal protein. In addition, studies have demonstrated that people who consume a plant-based diet also consume more of every essential nutrient the body needs, dispelling the myth that meat-free diets are nutrient deficient. Some people are concerned about getting enough protein on a plant-based diet; however, most vegetarians and vegans meet or exceed their protein requirements. Simply add protein-rich foods like legumes, nuts, seeds, whole grains, and vegetables to boost your protein intake.
How to Eat Mostly Plants:
When you focus on eating more vegetables, you naturally eat less meat and fewer processed foods. It’s not about going completely plant-based or vegan (unless you want to.) There’s no one way or right way to do this. If you want a steak or a burger, go for it today, then maybe double up on your greens tomorrow. If a meal doesn’t feel complete without some animal protein, try to choose healthier proteins and use smaller portions. Some people find it helpful to follow a schedule where they go meatless one, two, or three days a week––and others, of course, are meatless every day.
Mostly Plants Recipes:
For delicious Mostly Plants recipes you can either find them in our book, Mostly Plants, or try these:
- Supreme Crispy Quinoa Vegetable Burgers
- Orecchiette with Sautéed Artichoke Hearts, Broccoli, and Sun-Dried Tomatoes
- Spanish Tortilla with Spinach and Manchego Cheese
- Creamed Spinach Gratin with Toasted Breadcrumbs
- Skillet Chicken with Kale, Chickpeas, Shallots, and Tomatoes