Know what it takes to transition into a plant predominant lifestyle without giving up the steak!
We all know the infinite health benefits of consuming plant food from vegetables, fruits, whole grains, and legumes. From anti-aging and longevity to preventing and reversing chronic diseases like diabetes, heart diseases, infectious diseases, including Covid-19 and even cancer! Scientific evidence simply cannot be disputed.
National Geographic Fellow and multiple New York Times bestselling author Dan Buettner discovered five places in the world he dubbed the Blue Zones where people live the longest and healthiest, attributed to their mostly plant-based diet. These five places are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.
Despite wanting to the benefits of plant-based diet, however, there are still many who cannot give up on their love for meat and animal-based products. Are they doomed?
To shed light on this concerning issue, this is what plantrician and Wholelistically Yours co-founder Consuelo Domingo, RND has to say: “As a plantrician and clinician who is an advocate of 100 percent wholefood plant-based way of eating to prevent, suspend, and reverse chronic diseases, I, together with the Plantrician Project, educate and empower clinicians globally, as well as individuals, to adapt a plant-based lifestyle. Speaking as a registered nutritionist-dietitian, however, we have to consider everyone whose preference includes meat.”
Domingo explains that instead of choosing to be on either side of the spectrum, one can choose to transition into a more plant predominant lifestyle. “You don’t need to be a vegan or 100 percent whole food plant-based eater overnight. Instead, get into the transition phase. Why don’t you try to eat more veggies, fresh fruits, whole grains like brown rice or quinoa, and legumes, as well as nuts and seeds on a daily basis? You can have your meat as a flavoring instead of having it as an entrée for every meal.”
To further illustrate, she encourages meat lovers to be mindful of what’s on their plate. One half of the plate should be composed of fruits and vegetables, the other one fourth should be the whole grains or tuberous/starchy vegetables like our local sweet potato or camote, and the remaining one fourth should be the portion allotted for lean meat, fish, or poultry.
For those who love their steak, foie gras, roasted chicken and pork belly, don’t fret! You can still have these as a reward. For example, after eating mostly plant sources during the week, once or twice a week you can give yourself a treat. In fact, this is even better than being a vegan who thrives on eating highly processed meat alternatives, which have been stripped of nutrients.
Two football fields worth of grains per year is required to feed cattle that will be consumed by one meat-eater.
You see, being vegan does not equate to being healthy. “A raw vegan only consumes raw or uncooked plant food to preserve nutritional value. A healthy vegan would choose to boil or bake potatoes versus an unhealthy vegan who would eat French fries. You get the idea, right?” said Domingo. Unhealthy vegans regularly consume ultra-processed and highly refined food. It is important to always choose whole food and minimally processed plant food when you adopt a plant predominant lifestyle. This will ensure that your body can benefit nutritionally.
If having meat only once a week seems to be pure torture, then begin by having one vegetarian meal out of your three meals a day. That seemingly small change will surely go a long way in terms of making you healthier. Moreover, you can choose to become vegetarian most days of the week. Domingo expounds on the different types of vegetarian way of eating.
“Vegetarians who consume eggs are ovo-vegetarians. If they consume dairy, they are lacto-vegetarians. Those who consume eggs and dairy products are called lacto-ovo-vegetarians. There some who include fish and seafood in their diet. They are referred to as pescetarians. Vegans do not consume anything derived from animals, including honey. Most often than not, vegans have ethical and religious reasons aside from health.”
Currently, the world population is about seven billion. It is estimated to increase by two billion more in 2050. When asked about the issue of sustainability related to plant-based way of eating, Domingo remarks that what is good for the body is also good for the environment.
She mentions that in order to produce 10 pounds of beef, it will require a huge amount of water that is enough to hydrate a family of four in a year. In addition, two football fields worth of grains per year is required to feed cattle that will be consumed by one meat-eater. That is too much if we compare it to just one football field of grains required to feed seven plant-based eaters in one year!
Come to think of it, the earth surface is about eight billion acres or approximately six billion football fields for planting. With the current population, we don’t even have enough space to plant food if we are plant-based eaters. How much more if we are meat-eaters? That would require two planets or more as the population increases!
If you are a meat lover, you don’t have to go cold turkey on what you love to eat. But I encourage you to eat more life-giving food from plant sources on most meals of the week. It will not only benefit you in terms of health, but also give you the chance to participate in your own little ways to save our environment.