What is a plant-based diet and why are so many choosing it?

Choosing a plant-based diet is rapidly rising in popularity - and here's a few reasons you might want to give it a go.

Let's start by getting something straight. Despite what many people think, a plant-based diet doesn’t necessarily mean a vegan diet. Plant-based eating is all about choosing plant foods as the staple of your dishes (instead of meat), but it doesn't require you to cut animal-based foods entirely.

Most plant-based eaters also include small portions of animal-based foods in their diet, including eggs, dairy, meat, fish or seafood. There's no end to the exciting recipes and new ways of cooking for plant-based meals. Try it, you might surprise yourself.

Key food groups

Eating a wide variety of foods is key to maintaining a healthy plant-based diet. Colour is a great indication you are getting things right — try and pile as many fresh vegetables and fruits on your plate, in all the colours of the rainbow, and you are on the right track.

Probably the most important food groups to hit are: vegetables, whole grains, healthy proteins and fruits.

Vegetables

Plant-based eating brings an opportunity to pack as many fresh, tasty veggies into your diet as possible. Chase the rainbow and you'll do just fine. Red, orange, white, yellow, and green vegetables are your best friends here.

Whole grains

Aim for mainly whole grain options as often as you can. These include, but are not limited to:

1. Whole grain bread
2. Brown rice
3. Barley, quinoa, corn and other whole grains
4. Whole grain breakfast cereals and oats
5. Whole grain pasta

Healthy proteins

Essential for healthy muscles and the body’s ability to repair itself, protein can be found in the following plant-based foods:

1. Legumes such as beans, lentils and chickpeas
2. Seeds and nuts
3. Soy products, including tofu and tempeh (especially delicious in stir-fries!)
4. Homemade hummus

Fruits

Just as with any healthy diet, a wide and varied range of fruit should always be consumed. Try for five a day, three if you find that too much.

1. Fresh fruit is great as a go-to, but don’t forget that frozen fruit is also a great way to enjoy seasonal fruits, such as berries and mangos, all year round.
2. Canned fruit is also a delicious and convenient option. Look for fruits that come in natural juice, rather than syrup.
3. Keep fruit juice to an occasional choice.

Healthy oils

It’s important to cook and eat with healthy oils, including:

1. Olive oil (a key component of the delicious Mediterranean diet)
2. Canola oil

It’s best to limit saturated fats, found in foods like butter and coconut oil.