Plant-Forward? Plant-Based? Vegan?
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Plant-Forward
The American Heart Association defines Plant-Forward as a “style of cooking and eating that emphasizes plant-based foods but is not strictly limited to them. Meat may be included but it’s usually not the main feature of the meal.” Another term synonymous with plant-forward is “flexitarian”.
It appears that the plant-forward trend gained some traction due to the USDA 2020-2025 Dietary Guidelines. According to the USDA, almost 90 percent of the U.S. population does not meet the recommendation for vegetables and 80 percent of the U.S. population does not meet the recommendation for fruits.
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Plant-Based
Plant-Based eating patterns primarily consists of plants (i.e. fruits, vegetables, seeds, nuts, legumes, whole grains, etc.) and can sometimes include vegetarianism and veganism. This eating pattern discourages meat consumption, processed and refined foods, dairy and eggs.
Research has shown that plant-based eating patterns may help to lower risk of heart disease, reduce high blood-pressure and prevent the development of Type 2 Diabetes.
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Vegan
Veganism is both a lifestyle and eating pattern that avoids the consumption and purchase of all meat products and meat by-products.
The key to eating a healthy vegan pattern is to avoid “vegan junk-food” such as french fries or highly processed vegan meat substitutes and opt for the nutrient-dense high-quality plant-based foods!
Thinking about transitioning to Plant-Based?
Here are a few considerations when transitioning to a plant-based eating pattern as recommended by the American Fitness Professionals Association (AFPA).
Understand Your Nutrient Needs: Plant-based diets can meet or even exceed your protein needs. There are some key nutrients such as B12, Vitamin D and Omega-3 DHA that you would need to consider when transitioning. It’s important to understand and become educated about the nutrients that plants provide and to identify the nutrient-dense options.
Examine Your Dietary Pattern from a High-Level: Calorie counting, focusing on one meal at a time, or quickly eliminating cultural foods you enjoy may lead to a stressful experience in transitioning. Instead, focus on what you eat in a week or over the course of several weeks and get support and coaching along the way to help with your journey!
Look Inward Often: Ask yourself “How did I feel after eating that meal?” and note or document how you felt while including more plants into your eating pattern.
Use a Support System: Leverage the knowledge of others that have transitioned to plant-based and people that want to see you truly happy and healthy.
Do it for the Long Term: Transitioning your eating pattern is not a diet. Try to avoid the “yo-yo” diet by thinking about how your new eating pattern fits into your lifestyle for the long term. Make your transition sustainable.
What Is Your Motivation?: What inspired you or motivated you to want to make the change? Understanding and staying true to your motivation will help guide your choices along the way.
Your Well-Being: Transitioning to a plant-based eating pattern may bring on doubts and fears about how to handle social situations, such as holidays with family, outings with friends, work events. Get support to equip yourself to navigate these situations while developing a sense of your overall wellness and well-being.
