Module 5.

Module 5

The number 1 rule for eating a healthy diet (according to bestselling author Michael Pollan) is “Eat Food, Mostly Plants & Not Too Much”.

Eating food seems to make sense. “Of course I eat food,” you are probably thinking… except most things from a packet have ingredients lists that are hard to understand. Is it really food?

Eating not too much is the thing we all seem to struggle with. Especially with all those delicious sweet, salty and/or fatty foods out there, once you start it is hard to stop. And average serving sizes have increased by up to 30% over the past 30 years. No wonder the population has gotten fatter.

Eating mostly plants is the hardest for lots of people. I know some people that will never eat a green vegetable. I often think they have no idea how amazing they could actually feel if they started to eat more plant-based foods.

I just need to say I am not vegetarian but I have not eaten much red meat for close to 30 years. And not for any reason except I don’t really like it… However, I believe we can all benefit from eating more vegetables in our diet. See below for all the reasons why vegetarianism is a good option for your health. But remember we are all different. If you thrive on a diet that includes meat then please continue on the path that suits you. But you might like to consider having a few days meat-free per week. And I do strongly believe we can all benefit from reducing our portion sizes when it comes to meat.

A vegetarian diet has several benefits when properly balanced and nutrient dense. However, just because a diet is “meat-free” does not necessarily mean it is healthy. Benefits can be negated when a healthy lifestyle does not follow suit. In contrast, a diet containing meat is not always unhealthy. For example, eating a salad isn’t enough if you are sedentary, frequently enjoying high-fat junk foods, or smoking cigarettes! Consuming an adequate amount of calories and eating a variety of healthy food is just as important. Below is a list of 10 health benefits one can obtain from a properly balanced vegetarian diet.

TOP 10 BENEFITS OF VEGETARIANISM

BETTER MOOD Research reveals information suggesting vegetarians may be happier than their meat-eating counterparts. In fact, it was found that vegetarians had lower scores on depression tests and mood profiles when compared to fish and meat-eaters.1

DISEASE-FIGHTING When done right, lactovegetarian, lacto-ovo-vegetarian, or vegan diets are naturally low in total fat, saturated fat, and cholesterol and have been shown to reduce heart disease risk. Epidemiologic data have shown vegetarians suffer less disease caused by a modern Western diet (e.g., coronary heart disease, hypertension, obesity, type 2 diabetes, diet-related cancers, diverticulitis, constipation, and gallstones, among several others.2 This can be attributed to a higher intake in fibre, phytonutrients, antioxidants, flavonoids, and carotenoids.

LEAN FIGURE Vegetarians typically weigh less as a result of a diet comprised of fewer calories in the form of grains, legumes, nuts, seeds, fruits, and vegetables.3

LESS TOXICITY Foodborne illnesses, antibiotics, bacteria, parasites, and chemical toxins are more common in commercial meat, poultry, and seafood when compared with plant foods, (particularly organic fruits and vegetables).

SAVING THE PLANET A plant-based diet is better for the planet as it requires less energy and farmland to feed a vegetarian.

SIGHT Vegetarians tend to have better vision and less macular degeneration.4

MONEY SAVING Plant foods tend to be less expensive, except for a few delicacies, saving on overall costs.

BETTER ATHLETIC PERFORMANCE While most active individuals focus on protein intake, they should be advised that, when done right, a high-carbohydrate, low-fat, and vitamin and mineral-rich vegetarian diet may be optimal for sports performance. Conflicting studies exist, but the number of world-class vegetarian athletes continues to rise.

SUPPORTING ANIMAL RIGHTS Ethical reasons can be a consideration when choosing a vegetarian diet.

LONGEVITY Vegetarians have been found to enjoy longer and healthier lives when compared to meat-eaters.5 

Below is a sample meal plan for you to enjoy. Although its not completely vegetarian (but could be if you wanted), it does focus mostly on unprocessed plant-based foods.

Recommended Reading: Food Rules by Michael Pollan

1. Restriction of meat, fish, and poultry in omnivores improves mood http://geti.in/15vBl8k

2. Health aspects of vegetarian diets http://geti.in/WMAXCm

3. Weight gain over 5 years in 21 966 meat-eating, fish-eating, vegetarian and vegan men and women in EPIC-Oxford http://geti.in/XLlzTD

4. Vegetarian diet: panacea for modern lifestyle diseases? http://geti.in/102atK

5. Does low meat consumption increase life expectancy in humans? http://geti.in/1bRs8LW

Module 5 Homework

One of the best ways we can treat ourselves (and our loved ones) with loving kindness is to eat a healthy, well-balanced diet. But sometimes we can be our own worst enemy in this area. We can set ourselves up for failure by trying to adhere to a strict diet that is full of deprivation and doesn’t include any treats. That is not Loving Kindness! We know by now that it is important to live a life of balance. And of course, that includes our diet. It is very important to treat ourselves regularly.

This module’s homework is to download the Sample Meal Plan and try it out. Notice how the healthy food makes you feel. And don’t worry, it does include a delicious treat! Download the meal plan here.