Our mission is to ensure our readers have access to the best resources and easiest way to adopt healthy habits that last a lifetime.
Are you passionate about nutrition? Or do you have an inspiring story or yummy recipes that would help others make mindful choices? We'd love to hear from you! Bring your contributions to light by sending us an email at [email protected].
You are the universe and with us, your voice will matter!
Frequently Asked Questions
Can you get enough nutrition from a plant based diet?
Yes, you can get enough protein on a plant-based diet. You can get amino acids from legumes, nuts, seeds and grains to help build muscle and keep you healthy. Tofu and other soy products contain all the essential amino acids that your body can't make but must obtain from food. Combining legumes and grains with vegetables such as spinach, broccoli, and kale can provide sufficient protein to ensure adequate nutrition. Plant-based proteins typically have lower saturated fat levels than animal proteins and are beneficial for supporting long-term satiety between meals. Additional nutrients such as omega-3 fatty acids can be added to plant-based diets through the addition of flaxseeds (chia seeds), walnuts, and hemp seeds.
Can a plant-based diet reduce the risk of chronic diseases?
In today's world, a plant-based diet is gaining more popularity due to its various health and environmental benefits. This diet consists of eating mostly fruits, vegetables, whole grains and legumes as well as nuts and seeds. It also eliminates or substantially reduces animal protein such as meat and dairy products. There are many benefits to a plant-based approach to eating, such as improved heart health and digestive health, energy levels, decreased stress hormones, potential environmental protection, and increased energy. Plant-based diets can be supplemented with excellent plant-based protein sources.
What are the advantages of a plant based diet?
The benefits of a plant-based diet include improved heart health, better digestive health, increased energy levels, reduced stress hormones, and potential environmental protection. Plant-based proteins include beans, legumes and whole grains. They also contain lower levels of saturated and fiber than animal protein. Plant-based foods are rich in vitamins, minerals as antioxidants and other beneficial compound that can help prevent damage to cells due to inflammation or oxidative injury. This can cause chronic illnesses such heart disease, cancer, and even death. A higher intake of fruits and vegetables may increase fiber intake. This can help feed the gut bacteria and improve digestion. Furthermore, research suggests that a plant-based diet may help improve moods by reducing stress hormones associated with consuming some animal proteins. As an alternative to factory farming, it is becoming more popular to eat less animal protein.
Are there any tips to help you transition to a plant-based diet
While it is daunting to transition to a plant based diet, it can be exciting and a life-changing experience with the right information and support. Some tips for transitioning to this type of diet include:
- For optimal macronutrients, vitamins and minerals, structure your meals around whole foods instead of processed foods.
- The goal is to create meals that are delicious and satisfy dietary preferences.
- A support network of friends, family, or health professionals.
- Explore new ways to increase your enjoyment of good food and keep you healthy.
- Be mindful of your nutrient intake and change your habits gradually.
Individuals can improve their chances of sticking to this healthy lifestyle change by slowly changing to a more plant-based diet.
How do you replace meat in a plant-based diet?
Ingenious vegan substitutes can replace meat in a plant-based diet. Tofu, seitan (wheat flour), tempeh(fermented soybeans), mock duck made with mushrooms can be substituted for meats. Vegetarian vegetarian burgers made with black beans and/or quinoa taste just like beef burgers. You can also make tasty vegan alternatives using tofu mayo, coconut bacon strips, or eggplant bacon bits, and veggie hot dogs with seasoned texture soy protein. Also, faux chicken strips made of wheat gluten are delicious options. Recipes can be altered to include fruits and vegetables as well. Alternative cooking methods like steaming, roasting, and grilling are also great ways to enjoy plant-based meals without sacrificing savoriness.
- A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
- According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
- PubMed: Type 2 diabetes: How beta-cell function is affected over time - Long-term Model
- A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial - PubMed
- How common are vitamin B-12 deficiencies? The American Journal of Clinical Nutrition, Oxford Academic
How to make sure you're getting enough protein on a plant-based diet?
Making sure you get enough protein on a plant-based diet is possible with the right combination of ingredients. You can get protein from plants by eating legumes, nuts, seeds and tempeh. These foods should be included into your daily diet. Consider superfoods such as spinach, gojiberries, and chia seeds for optimizing your nutrient intake when you are vegan. They are rich in vitamins and minerals.
Additionally to eating plant-based meals throughout the day it is important to add protein to a vegan diet. You can find products like plant protein powders or nut butters as well as collagen peptides (derived primarily from plants). These products can be blended into smoothies and other recipes. You can also consider high-quality supplements if you feel that you are not getting enough protein through food sources.
If you make an effort to incorporate plant-based foods into your meals in many ways, vegans can quickly meet their daily nutrition requirements.
This eggplant lasagna recipe is perfect for this time of year. Summer produce is still abundant, but the temps are starting to cool off. After months of
Embark on a captivating journey with Paul Wesley, a versatile actor known for his roles in popular shows and movies. Join us to delve into his personal life,
Tofu, chickpea flour, and mung beans are some of our favorite plant-based egg alternatives. Here's why... Watch our full video on why it's time to remove
In this episode we talk about: - Lakes and snakes, Justin Fields is pescetarian now - Weather report: Mexico Marathon DQ's 11,000 runners, thieves in Spain
Camilla and Kayla, plant-based naturopaths and nutritionists, explore the hot topic of ill health and fad diets within the vegan community. They shed light on
In this episode we talk about: - Doug's upcoming 100K and new training strategy - Weather report: Robot prints and cooks vegan burgers, M&S recalls
No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can
Try the recipe for healthy apple muffins – the perfect indulgence for any time of the day, which combines the natural sweetness of ripe apples with essential
My chocolate sweet potato smoothie is vegan, perfect for breakfast and contains no banana! Nourishing and wholesome, but tastes like dessert!The post Chocolate
Plant Based Diet Reduces Risk of Diabetes
Macaroni Recipe (Indian Style Macaroni Pasta)This mouth-watering fusion Indian-style Macaroni recipe will leave you wanting more! It is filled with flavor and
Quinoa bowl recipes are some of my favorite easy meals to toss together for a healthy lunch or weeknight dinner. I love them because They’re customizable.
In this episode we talk about: - Labor Day weekend goings-on, Matt's new puppy - Weather report: Inspiration for Dracula was likely vegan, plant meat stats
Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk
Try the recipe for colcannon – Irish mashed potatoes – and give free rein to the authentic tastes of Ireland on a plate. Mashed potatoes have been my favorite
There is a plethora of research supporting a plant based diet for long term health. We will review some of the scientific literature that provides evidence
Butternut squash and basil together is such a tasty combination—truly a match made in flavour...The post Baked Pearl Couscous & Butternut Squash with Basil
This garlic yogurt sauce is the simplest sauce you’ll ever make. In fact, it’s so simple that I wondered if I should even share it. Does a 5-ingredient,
This is a whole-food, plant-based recipe without oil, that's simple to make and sure to please any picky eater. RECIPE BELOW: To order any of my vegan diet
Sun-kissed tomatoes and a crusty baguette pair up for some magic in this simple Panzanella Salad. It's quick, easy, and packed with Italian inspired flavor -
Everyone talks about the newest fad diet. From keto, to low carb, no carb, high protein, vegan, no meat, all meat..... eating can be so overwhelming! Today we
Our Cooking Club is a fun way to celebrate the Love & Lemons community of readers. The concept is super simple—each month, I choose a recipe. You make it,
September is when summer and fall produce collide at the farmers’ market. It’s the best of both worlds, which is why this list is a long one.…The post Labor
Banana Milkshake Recipe | Wholesome Banana ShakeThis Banana Milkshake recipe includes sweet bananas and coconut milk for a rich and creamy consistency that
Tomato Pachadi Recipe (Zesty Tomato Condiment)Tomato Pachadi is a spicy, sour, and tangy chutney from the Andhra cuisine of Southern India. This zesty
Ready within 10 minutes, this creamy and spicy tahini ranch is the perfect addition to your...The post Spicy Tahini Ranch appeared first on The First Mess
Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how.
27 Banana Recipes + Desserts With Ripe & Overripe BananasIf there’s one fruit in India that’s budget-friendly, nutritious and easily available throughout the
This corn pasta recipe is late summer in a bowl. Just like the season, it feels transitional. While it’s bursting with fresh, summery produce like sweet corn
Janmashtami Fasting Recipes | Krishna Jayanthi Sweets & SnacksKrishna Janmashtami or Gokulashtami is celebrated all over India as the birth of Bhagwan Krishna.
Recipe books give you a unique collection of delicious recipes you can create from scratch or acquire through family. They come with unique twists in the
Ready in 1 hour, chopped vegan enchiladas in a skillet are a hearty dinner with minimal dishes! Loaded with veggies and plant-based protein.The post Lazy
My vegan coffee cake muffins feature buttery streusel, warm cinnamon, and tender cake. The perfect indulgent snack treat to have with coffee.The post Vegan
One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here
This luscious peach crisp recipe is full of warm, gooey, lightly cinnamon-y summer peaches. It’s finished with a crisp-but-tender oat and almond topping. Add a
Get ready to go bananas over this banana pound cake! It’s perfectly moist, rich and buttery, and ready in under an hour. Yum! If you're anything like me,
Craving a warm cinnamon roll, but don't have hours to spend in the kitchen? Enter this Vegan Cinnamon Roll in a Mug. You can whip up a warm, gooey cinnamon bun
Say hello to your new summer obsession: Lemon Blueberry Cheesecake Bars! Tart, fresh lemon paired with sweet, juicy blueberries- all wrapped up in a creamy
In the world of food photography, everything can be picture-perfect on the plate but getting that to translate to a photo is a whole different ball game.
Discover an explosion of authentic flavors with the Mexican stuffed peppers recipe. This delicious dish combines the intense flavor of Mexican spices with the
Whether you’re considering eating less meat or giving it up entirely.
Bookmark this simple pasta dish with peas and pesto! It is perfect for busy weeknights and you’ll be glad to have it. I’m so glad to have…The post Gaby’s Pasta
This month, farmers’ markets are exploding with goodness. Fortunately, much of the produce growing now doesn’t need much cooking, if at all. Now’s the time to
Ok, we've all seen it by now. That crazy good looking Avocado Quick Bread that's been all over TikTok these past few months. And there's not much I love more
This pesto pasta salad is destined for your next gathering. Or at least, that’s what I hope! This recipe is light and so fresh. It’s perfect for…The post Pesto
Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor
This vegan blueberry cobbler is bursting with fresh flavor from ripe blueberries and a crispy, buttery biscuit crust. It's the ultimate summer dessert! I've
Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started.
Get ready to experience the magic of vegan apple honey! It’s a vegan friendly alternative to traditional honey that’s simple, delicious, and easy to make with
These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and
If you are new to plant based eating or looking for a new recipe to try out, give this vegan walnut taco meat for your next dinner. This walnut taco meat is
Hint: Your energy levels, gut microbiome, and environmental impact all win big.