plant-based dietconscious and plant-based nutrition pattern
Do you want to experience what a plant-based diet does to you? Or do you want to know how best to start with this? Through this tool you will discover how you can use a plant-based diet in a healthy and conscious way in your lifestyle.
When we talk about plant-based foods, we’re talking about reducing or completely eliminating animal products such as meat, fish, poultry, dairy & eggs. With a plant-based diet, it is nice to eat as many pure and unprocessed products as possible. Think of vegetables, fruit, whole grains and legumes.
There are various reasons to start eating (more) plant-based. Maybe you want to take good care of yourself? Research shows that plant-based foods are healthy. This reduces the risk of cardiovascular disease and cancer. More and more top athletes are also opting for a vegan lifestyle.
Or maybe you have trouble with animal suffering, the many diseases that animals carry and/or the effect on the climate? Or maybe you have a completely different reason? Or is it a sum of several reasons?
In addition to the individual positive effects, consuming less meat has a positive effect on our planet. Eating less meat, for example, leads to a decrease in greenhouse gases. Also, less land is needed to feed livestock. This indirectly has a decreasing effect on greenhouse gases. On this soil, afforestation can grow again, which can remove greenhouse gases from the air. A good start of a vicious circle. And that can start with you!
Choosing less or no animal products can take some getting used to at first. Also, there is not one way that works. Maybe you opt for less meat first? For example, a good piece of meat from the organic butcher for once a week? Or maybe you decide to go completely vegetarian or vegan in 1 go? Or choose for an 80-20 balance. Or maybe you are thinking of becoming a pescatarian and sometimes eat fish? Below you can read more about a plant-based diet.
Good to know
At bbb health boutique we have chosen to advise and inspire you to eat plant-based, unprocessed, seasonal and local. Healthy for people and the planet. We made this choice because of global warming, the overfishing and the many diseases that animals carry. All our tools and recipes are therefore 100% plant-based.
Do you choose to still eat cheese, eggs and/or fish, but no meat? Choose then an organic form of eggs and dairy.
There are various quality marks for fish. The reliability of these characteristics is under discussion. For example, the MSC and ASC labels do very little about the suffering of fish. The organic label does take the welfare of the fish into account. Below are a number of quality marks.
- MSC label stands for wild caught fish
- ASC label stands for farmed fish
- Skal label (EKO) stands for organically farmed fish
- Waddengoud stands for sustainable products (and services) from the Wadden area.
Do you no longer want to consume animal products at all? Then it is important that you pay extra attention to certain vitamins and minerals. Below an overview.
B12 is only found in animal products because it is produced by the intestinal bacteria in the animals.We also make some B12 in our intestines but we have lost our function to also absorb this which animals still can do. You need it for a well functioning nervous system, it helps your liver with detoxification, formation of blood cells and promotes the functioning of the immune system and intestinal flora.
The protein requirement of a vegan (or vegetarian) is 20-30% higher than that of someone who does consume animal products. Vegetable proteins are less optimally absorbed in our body than animal proteins. Protein-rich sources such as legumes in combination with (whole grain) grains together contain the most optimal protein composition that your body can properly absorb. Vegetables also contain protein, especially cabbages such as broccoli, cauliflower and Brussels sprouts. And finally, nuts, kernels and seeds (hemp seeds) contain proteins.
Omega-3 fatty acids are the vegetable percursor variant of ALA. This is converted in our body by EPA and DHA. This can be found in linseed, chia seed, hemp seed, walnuts and certain vegetable oils. Algae oil is also recommended as a supplement to make sure that you are getting enough ALA because the conversion of ALA to EPA and DHA is not equally complete for everyone.
You can get iodine from sea vegetables such as seaweed, nori and samphire. But also in iodized salt and baker’s salt in (non-organic) bread. This is important for our thyroid gland and therefore our metabolism.
You need calcium for the growth and contraction of muscles, blood clotting, it has a calming effect and the formation of bones and teeth. It is best consumed from green leafy vegetables such as kale, Chinese cabbage, bok choy, endive, turnip greens and spinach. But soy (tofu) also contains calcium, just like white beans, celery, almonds, tahini, (dried) figs, oranges, chick peas, green beans, Brussel sprouts, bean sprouts and pumpkin.
Zinc is important for wound healing, carbohydrate metabolism, alertness and resistance to infection. Pumpkin and sunflower seeds are a great source of zinc. As well as sprouts and bean sprouts, delicious on bread or in a salad!
Iron is important in oxygen transport and cell respiration. In addition to animal sources, there are many plant sources of iron. Think of seaweed, legumes, whole grains, peaches, apricots, nuts, sunflower and pumpkin seeds, beans, oatmeal, rye bread, beets, parsley, purslane, turnip greens, radishes, chard, spinach and watercress.
As you can see a vegan or vegetarian diet can be supplemented well. Eat a varied diet, choose nutrient-rich food and keep a close eye on your energy level.
The basis of a healthy plant-based nutrition pattern
- At least 250 grams of vegetables, including a portion of leafy green vegetables.
- At least two portions of fruit.
- Legumes (lentils, beans, chickpeas and soya products).
- Grain products (such as wholemeal bread, brown rice, bulgar and quinoa).
- Nuts (such as almonds, walnuts and pecan nuts).
- Seeds (such as linseed and pumpkin seeds)
- Oil (such as a good olive oil)
- Fluids (preferably water).
Start your day with a large cup of tea with fresh ginger and possibly fresh kurkuma. This is to encourage the metabolism. The following meals are meant to inspire. Choose for seasonal vegetables and fruits and use a variety.For breakfast choose from one of the following options. They are rated from light to heavy. Find out which one works best for you.
- A smoothie from banana, plant-based milk, linseed, spinach and a squeeze of lemon juice.
- Bowl of (plant-based) unsweeteneed yoghurt with a handful of oatflakes, handful of nuts or seeds and/or a portion of dried fruit.
- Also consider vegetables with your breakfast; a steamed beetroot or small sweet potatoe are wonderfully sweet with the fresh yoghurt. Such as breakfast with beetroot, half a banana, yoghurt of your choice, blueberries, a quarter avocado and a small handful of chopped Brazil nuts. A good start is half the work. A Bowl of warm oatmeal porridge with plant-based milk, linseed or chia seeds and seasonal fruit. Finish it off with a small handful of walnuts.
For lunch choose one or two of the following options:
- A mixed salad of local seasonal vegetables. For example: steamed red cabbage, grated carrot, grilled zucchini with grilled tofu, red rice and a dressing of peanut butter, lime and soya sauce For example: Oven baked sweet potatoe and cauliflower with roasted chickpeas, cucumber pieces, romaine lettuce and alfalfa. A topping of sunflower seeds and walnuts. Make a dressing of organic olive oil and organic apple vinegar, mustard, pepper and salt.
- A cup of soup made from stock, onion, garlic, potatoe, carrot and parsnip or choose for broccoli and zucchini instead of carrot and parsnip.
- A wholemeal sandwich with hummus, lamb’s lettuce, pomegranate, olive oil, pepper and salt.
A healthy plant-based diner consists of;
- Half is seasonal vegetables.
- A quarter protein (all beans & legumes, such as chickpeas, tofu, tempeh, lentils, black beans).
- A quarter ‘slow’ carbohydrates (potatoes in jackets), (pseudo) grains (buckwheat, millet, quinoa).
Be inspired by our recipes!
Hungry in between meals? Choose from the following options:
- A buckwheat/corn cracker with hummus.
- Snack vegetables such as carrots, tomatoes, cucumber and capsicum. Also nice in combination with hummus or baba ganoush.
- A handful of unroasted/unsalted mixed nuts
- A piece of seasonal fruit.
Don’t forget to drink plenty. A healthy nutrition also means that you consume enough fluids (at least two litres), preferably tap water and herbal tea.