Introduction

In a world where food choices and “diet options” can be overwhelmingly complicated to dissect, going plant-based with simple foods and methods offers a breath of fresh air. Coaches can understand that being plant-based is all about focusing on foods that come from the earth and that those foods offer a multitude of benefits for clients. It’s really about keeping things simple and natural, making healthy eating both easy and approachable. Let’s dive into what being “plant-based” can mean for those wanting to enhance their natural food content into their busy day. People who eat a more plant-based diet (or who are more plant-focused) have been shown to have a lower risk of chronic heart disease when compared to non-vegetarians and benefit from better biomedical health marker results. Plant-based diets have been proven to prevent and reverse heart disease, improve cholesterol, improve blood glucose levels, and lower blood pressure.

It’s really that simple

So, what does being “plant-based” or “plant-focused” within one’s diet really mean? Well, it means that someone looks to include food intake centering on fruits, vegetables, grains, legumes, nuts, and seeds while simultaneously cutting back on or skipping animal products altogether. Given the higher phytonutrient and fiber content within plant-based foods compared with animal products, the body’s gut microbiome benefits from the diversity of plants and can use the nutrient content in a multitude of ways to drive healthier results. Plants are naturally free of cholesterol, and low in calories and saturated fat so they serve as a base for less strain on the body’s systems in a negative way. 

Moderation is usually what is taught as it relates to foods with higher fat, sugar, and non-nutrient-based content, so allowing more free-flow eating with plant-based foods can also free people from the notion that they have to be restrictive with their food and food intake. 

Options for everyone

Shifting to a plant-based or plant-focused way of eating can include multiple simplified options to choose from with each having its unique approach:

1. Semi-Vegetarian (Flexitarian): This diet includes eggs, dairy, and occasionally meat, poultry, fish, or seafood. It’s a flexible option for those who want to reduce their animal product intake but aren’t ready to fully commit.
2. Pescatarian: This diet incorporates eggs, dairy, fish, and seafood but excludes meat and poultry. It’s a great choice for those who want to enjoy the benefits of seafood while avoiding other animal products.
3. Vegetarian (Lacto-Ovo Vegetarian): This diet includes eggs and dairy but excludes meat, poultry, fish, and seafood. It’s a popular choice for those who want to maintain a plant-based diet with the addition of animal-derived products like milk and eggs.
4. Vegan: This diet excludes all animal products, including meat, poultry, fish, seafood, eggs, and dairy. It’s the most restrictive plant-based option but aligns with a commitment to avoiding all forms of animal exploitation.

Each of these plant-based diets offers a different level of flexibility and commitment, allowing you to choose the one that best fits your lifestyle and dietary preferences.

Getting started

Supporting clients in getting started on eating more plant-based or plant-focused can be simple with these tips for daily habit changes:

1. Load Up on Vegetables: Aim to fill half your plate with a variety of colorful vegetables at lunch and dinner. Enjoy them as snacks with hummus, salsa, or guacamole for extra flavor and nutrition.
2. Reconsider Meat: Use meat sparingly, treating it as a garnish rather than the main dish. This helps reduce your overall meat consumption while still enjoying its flavors.
3. Choose Healthy Fats: Opt for fats from sources like olive oil, olives, nuts, seeds, and avocados. These options are rich in healthy fats that support overall wellness.
4. Cook a Vegetarian Meal Weekly: Make it a habit to prepare at least one meat-free meal each week, focusing on beans, whole grains, and vegetables to build satisfying, nutritious dishes.
5. Start Your Day with Whole Grains: Begin your mornings with whole grains such as oatmeal, quinoa, buckwheat, or barley. Add nuts, seeds, and fresh fruit for a balanced breakfast.
6. Go for Greens: Incorporate a variety of green leafy vegetables—like kale, collards, Swiss chard, and spinach—into your daily meals. Use steaming, grilling, or stir-frying to retain their flavor and nutrients.
7. Make Salad the Star: Create meals around a hearty salad. Start with greens like romaine, spinach, or red leaf, and add other vegetables, fresh herbs, beans, peas, or tofu for a nutritious, satisfying dish.
8. Enjoy Fruit for Dessert: Satisfy your sweet tooth with fresh fruit. A juicy peach, crisp apple, or refreshing slice of watermelon makes for a delicious and healthy end to your meal.

These tips help clients to easily embrace more plant-based foods into their daily food intake and enjoy more variety of nutritious foods. By sticking to basic ingredients and straightforward recipes during meal prep time, anyone can enjoy the perks of a plant-based diet without needing fancy gadgets or hard-to-find items.

References:

1. Ldn, K. D. M. M. R. (2024, March 28). What is a plant-based diet and why should you try it? Harvard Health. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
2. Physicians Committee for Responsible Medicine. (n.d.). Plant-Based diets. https://www.pcrm.org/good-nutrition/plant-based-diets

About Katrina Liew Wilson
Katrina is a global educator and Certified Wellness Specialist dedicated to bridging gaps through equitable access and collaborative coaching. With over 20 years of experience, she leads diverse teams, creates support groups, and mentors future leaders. Katrina specializes in Bias Unearthing, Neurodiversity Inclusion, and Intersectional Inclusion. She holds a Master of Science in Exercise Science and Health Promotion, certificates in Diversity and Inclusion from Cornell and USF, and an Associate of Science in Graphic Design. Katrina’s mission is to foster unity through self-care and compassion, making healing a path to deeper purpose and inclusivity.