A Beginner's Guide to a Plant-Centric Diet

We spoke to experts who helped us define the four main plant-centric diets — veganism, vegetarianism, pescatarianism and flexitarianism — and gave us simple tips on how to create balanced, nutritious meals.

January 18, 2022

By: Caroline Alkire

Related To:

Understanding a Plant-Centric Diet

When I made the decision to follow a pescatarian diet seven years ago, it had nothing to do with my health or the environment and everything to do with the fact that I didn’t care for chicken or beef. I wasn’t aware of the environmental benefits of going vegetarian or the negative effect consuming animal products can have on our health. Now, it's pretty universally known. “Studies show if we move in the direction of plant-based — more fish and vegetables and nuts and seeds — the healthier our bodies and our planet will be,” says Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital and registered dietitian. Seems simple, right? Not exactly. There's an overwhelming amount of (sometimes conflicting) information about the different plant-based diets on social media and the internet, which makes pinpointing the distinctions between them difficult.

Deciphering the Differences

There’s veganism, vegetarianism and other -isms we'll get into soon. I can personally attest to the confusion surrounding these diets. My mom consistently tells people I’m vegan, a false statement that, admittedly, doesn’t sound all that false if you have no prior knowledge of non-meat diets. “What do you eat for dinner?” my grandparents often ask, as though choosing to forgo red meat and chicken is an unimaginable feat. And for some, at first, it might be. Luckily, we have some easy tips and tricks. First, we’ll break it all down for you, then help you determine which diet might best fit into your lifestyle.

The Health Benefits

Kathy lists a plethora of plant-based diet health benefits, including lower BMI and blood pressure and reduced risk for heart disease, diabetes and cancer. But moving toward a plant-centric diet doesn't necessarily mean cutting out animal products altogether. According to a 2017 Journal of the American Medical Assocation (JAMA) study, the highest proportion of deaths related to heart disease, stroke, diabetes and hypertension in 2012, “were estimated to be related to excess sodium intake, insufficient intake of nuts and seeds, high intake of processed meats and low intake of seafood omega-3 fats.” So, increasing our consumption of seafood and nuts while decreasing our consumption of sodium, refined carbs, sugar and processed foods, can positively affect our health in big ways.

see more: 12 Garden-Fresh Alternatives to Fast Food

The Environmental Benefits

Consuming mostly plant-based foods has also proven to positively affect our planet, which is why many people choose to become vegan or vegetarian. The EAT-Lancet Commission cites three factors that heavily shape the health of humans and our planet: how food is produced, what is consumed and how much is lost or wasted. Some of these macro factors are out of our control, but there are positive practices we can adopt at home. Specifically, the commission recommends we eat more fruits, vegetables, nuts, seeds and whole grains and less animal products — though animal products don't have to be totally taboo.

see more: The 10 Healthiest Fruits, According to Nutritionists

What to Know: Vegan

Veganism is the most restrictive of the four main plant-based diets. Those following a vegan diet don't consume anything derived from animals — no poultry, beef, seafood, eggs, dairy or even honey. Veganism is touted as the most environmentally friendly, and vegans, of course, reap all the health and heart benefits of a plant-based diet, but, the EAT-Lancet Commission also states, "Obtaining adequate quantities of micronutrients from plant source foods alone can be difficult." Vitamin B12, a nutrient mostly found in animal products and essential for energy and brain function, is particularly hard to get from plant-based food alone. While vegans can try to supplement with nutritional yeast or fortified cereals, they may want to consider the benefits of a vitamin B12 pill. Vegans should also expect to rely heavily on nuts and seeds for protein. Registered dietician Stephanie Grasso, who spreads nutrition tips and advice to her 1.9 million followers via Tik Tok, touts an easy trick: hemp seeds. “I add them to pasta and salads,” she says. “They’re a great source of protein.”

see more: 12 Tasty Ways to Eat More Leafy Greens

What to Know: Vegetarian

Like vegans, vegetarians stick to a meatless diet (no seafood, red meat or poultry). Unlike vegans, vegetarians choose to consume eggs and dairy — which, according to the American Heart Association, could play a positive role in our overall health. Studies show choosing plant-based or dairy protein over red meat protein may help us live longer. Eggs are also a great source of protein and contain high levels of vitamin B12.

see more: How to Get More Vitamin D Naturally

What to Know: Pescatarian

Arguably the most heart healthy of them all, pescatarians follow a vegetarian diet that also includes seafood (great for cardiovascular health). Steph eats seafood at least once or twice a week. "It contains healthy fats," she says, "as well as the 'good' kind of cholesterol (HDL), which lowers our 'bad cholesterol' (LDL)."

see more: How to Get More Vitamin D Naturally

What to Know: Flexitarian

Lastly, we have flexitarians, who are mostly plant-based, but occasionally consume meat, seafood and dairy products. FYI, meat and animal products aren't all bad. Flexitarians can effectively maintain a heart-healthy diet while still getting essential nutrients like vitamin B12, iron, calcium, zinc and protein from animal products.

Which Is Right for You?

So, is one diet better than the other? “Everybody differs on how they interact with the environment, how they move, how they sleep,” says Kathy. So what works for one person may not work for another. It’s about trial and error and understanding which foods make your body feel good. However, both Steph and Kathy agree on one general rule: whole, real foods are better than fake, processed foods. For example, the American Heart Association reports that eating primarily high-quality vegetables, fruits, whole grains and nuts is noticeably better for you than eating primarily lower-quality plant foods that are still considered nutritious such as fruit juices, refined grains and potatoes. So, if giving up animal products or dairy means relying more on refined carbs and high-sodium foods (studies show sodium is extremely detrimental to heart health), you may want to incorporate animal products back into your diet. Consider what’s possible for your lifestyle; what you enjoy cooking and tasting. If you can’t stand the taste of fake meat, enjoy the real stuff — just make it balanced and nutritious. Steph eats red meat weekly, but pays close attention to fat percentages. She recommends choosing beef that’s at least 90 percent lean and 10 percent fat. “The leaner the meat, the better,” she says. "It's listed right on the packaging."

Other Factors to Consider

"There are potential relationships between the food we eat and the way our skin reacts," says Kathy. For example, some studies show consuming foods with a high-glycemic index can irritate acne. So, if you're acne prone, you don't want to kick-start a diet that causes you to heavily rely on white rice, white bread, sugary smoothies or processed snacks. As well, Kathy touts highly inflammatory foods — like cheese or red meat — as possible triggers for psoriasis or eczema. So, if you're sensitive to these types of skin conditions, you may want to consider cutting back on foods with lots of saturated fat while increasing your consumption of anti-inflammatory foods like salmon, tuna or nuts. But beware: There are no steadfast rules when it comes to the way food affects skin. "Someone with a high-glycemic diet could have clear skin, while someone who works to maintain a low-glycemic diet might still have acne," she said. "It all depends." In other words, do your research and talk to your doctor. If you're really curious to see how different foods are affecting you, Kathy suggests cutting out a particular food or food group (e.g. dairy) for at least two weeks and journaling the effects.

How to Get Plant-Centric

Step one: Take a deep breath. You don't have to make a bunch of major changes all at once. “I always ask my patients, ‘What can you eat more of?’” says Kathy, who stresses it's more about what you add than what you omit. For example, sprinkle hemp seeds on your pasta (a la Steph) to add protein, swap high-glycemic white bread with low-glycemic sourdough, add chia seeds to your morning yogurt and choose lean beef over fatty beef. Consider what you can maintain, and pay close attention to the foods you like and how they make your body feel. If you're stumped on what to add into your daily rotation first, Kathy suggests nuts. "Studies show a handful of nuts could reduce our risk of death," she says.

see more: 10 Ways to Eat Healthier in the New Year

8 Quick Tricks

It doesn't have to be super technical or confusing. There are tons of easy ways to kick-start new practices:

1. According to Steph, a balanced meal should consist of a carb, a protein and a healthy fat. “Putting these three together is what gets you to full nutrition — and it prevents late-night binges,” she says. “Plus, I always include vegetables."
2. Proteins to add (for vegans or vegetarians): tofu, tempeh, beans, hemp seeds, legumes, nuts, quinoa.
3. Healthy fats to add: avocados, olive oil, peanut butter, fatty fish like salmon.
4. Fiber-rich carbs to add: whole grains (brown rice, whole wheat pasta, whole wheat bread), fruit, legumes (chickpeas, soybeans, peas, lentils).
5. If this all feels like too much too soon, Steph has an even easier rule: “I like to have at least three colors on my plate before I sit down to eat," she says. "This ensures you're adding a variety of nutrients to your meal."
6. As a vegetarian, Kathy always fills half her plate with vegetables first, then adds protein, fats and carbs.
7. "You can even mix everything into a bowl and put hummus or dressing on top," says Kathy. "Get creative. You don't have to eat broccoli every single night; there's a plethora of vegetables out there."
8. In the end, "It's all about balance," says Steph. Start slow, don't restrict yourself and have fun with it.

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A Beginner's Guide to a Plant-Centric Diet

Related To:

Understanding a Plant-Centric Diet

Deciphering the Differences

The Health Benefits

The Environmental Benefits

What to Know: Vegan

What to Know: Vegetarian

What to Know: Pescatarian

What to Know: Flexitarian

Which Is Right for You?

Other Factors to Consider

How to Get Plant-Centric

8 Quick Tricks

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