Plant Based Nutrition - Why You Need to Make the Switch Today!
Keep reading below on their tips on plant based nutrition!
We encourage all our clients to adapt their diet towards including as many plants as possible. The more plants - both vegetables and fruits - included in the diet, the healthier and happier that individual will be! We’ve been specialising in the nutrition Melbourne locals consume for years and hope to help our clients in making the best and most informed choices.
Many people believe they need to be consuming large quantities of protein with each meal. Through marketing and heavy advertising, animal-based protein has become the star of the health food show.
A lot of people, our clients included, are actually consuming too much protein from processed, artificial foods, protein powders and consuming large quantities of processed meats, as well as too much dairy and eggs.
Yes, protein is essential to the body and we certainly need to consume protein in our diet as the body is not able to synthesise. Protein is a molecule that is made up of amino acids.
There are 9 amino acids that the body is unable to synthesise and they must be consumed through the diet. However the focus on meat, dairy and eggs for these sources is not always necessary. You can actually source amino acids from every plant be it fruit, vegetable or grain.
Study after study has shown that consuming large amounts of processed, high meat focused diets is actually bad for our health. Those diets higher in plant based nutrition have been found to have more positive effects on the body and minimise disease.
It can become very confusing when navigating the world of what you should and shouldn't eat. Many people get overwhelmed and believe that there is nothing they will be able to eat if they limit excess meat, dairy and egg consumption.
However, this couldn't be further from the truth! There are so many different types of plant based proteins that can be added to the diet giving you limitless health benefits.
We have provided some basic guidelines for you to follow when aiming to consume more wholesome plant based nutrition:
- When consuming meat ensure that you are not eating more than roughly your palm size in animal protein. The rest of your plate should be from plant based sources.
- To get a rough idea how many fruits, vegetables, grains, legumes and so on should be included into the diet please see below -
Legumes – 3 serves per day (this can be beans, lentils, chickpeas, unprocessed dips like bean dip/hummus or lightly processed legume products like tofu & tempeh)
Whole Grains – 2-3 serves per day (brown rice, oats, whole-wheat pasta, quinoa, wild rice, buckwheat)
Dark Leafy Greens – 2-3 servings per day
Cruciferous Vegetables - (broccoli, broccolini, cauliflower, etc) – 1 serve per day
Other Vegetables – 2 serves per day (sweet potato and carrots are two of my favourites)
Berries - 2-3 serves per day. (Berries are low calorie and so high in anti-cancer and cardiovascular protective phytonutrients/antioxidants that I think it’s imperative you get 2-3 serves a day)
Other Fruits – 1-2 serves per day
Omega 3 Seeds – 1-2 serves per day (hemp seeds, flax meal, chia seeds)
Nuts – 1 serve per day (walnuts, brazil nuts, almonds)
Probiotic Foods – sauerkraut, kimchi, miso Soup
Spices – 1 serve per day (turmeric, ground ginger, cinnamon - add to smoothies, tea, plant milk latte, curry, or other savoury meal)
Fresh Herbs – 1 serve per day
If you are ready to take control of your nutrition, contact the Humphris Health team to book your obligation free health consultation today!