Following a healthy diet is important for nutrition and overall good health. Research shows that eating more plant-based foods:

• Supports cardiovascular health.
• Reduces the risk for obesity, type 2 diabetes and many cancers.
• May help improve digestion and increase energy levels.
• Can contribute to better weight management and longevity.

But what does “plant-based diet” mean? It’s simple: a plant-based diet prioritizes foods that come from plants, while limiting animal products like beef or pork. This doesn’t mean you have to eliminate meat entirely – instead, you’re shifting the focus to make plants the star of your meals.

Focusing on a variety of fruits, vegetables, whole grains, nuts, seeds and beans will provide your body with fiber, vitamins and other minerals needed for good health. These nutrient-dense foods also contain antioxidants and phytochemicals that help protect your cells from damage and support your immune system.

Now, what are some common myths, and what is true about this diet?

Myth #1: I will not get enough protein from a plant-based diet

Protein is an essential nutrient, meaning that you need to get it from your diet. However, it does not only come from animal sources; you can get it from a variety of plant foods.

The following foods provide around seven grams of protein, the same as one ounce of meat:

• One-half cup of beans or lentils.
• A quarter cup of nuts.
• One-third cup of tofu or edamame.

So, it is possible to get enough protein when following a plant-based diet. In fact, many plant proteins come packaged with additional benefits like fiber that animal proteins don’t provide.

Myth #2: A plant-based diet is difficult to follow

The diet you currently follow is probably influenced by what you have learned at home or within your community. However, following a plant-based lifestyle does not have to be complicated.

The key to success will be balance and variety. With a plant-based diet, there are endless possibilities for combinations and recipes. You might be surprised to discover that many of your favorite meals can be adapted to include more plant foods with simple swaps and additions.

Quick guide to start a plant-based diet:

• Fill two-thirds of your plate with fruits, vegetables and whole grains, and one-third with animal protein (beef, chicken, pork) per meal.
• Add nuts, seeds and legumes daily.
• Try meat substitutes such as tofu, tempeh or plant-based products.
• Experiment with new vegetables and cooking methods to keep meals interesting.
• Work with a registered dietitian for further guidance and counseling.

Putting it all together

Eating plant-based foods has several health benefits, which is why many health associations recommend it. While we aim to prioritize plants as the majority of our plate, meat can still play a role. 

If you decide to follow this diet, it doesn’t need to be stressful. Start small, add variety and focus on balance. Remember, even small changes can make a big difference in your health over time. A dietitian will be a key part of this journey, helping you create a personalized plan that fits your lifestyle, preferences and nutritional needs.