Lately, something surprising has been happening: I’ve been re-examining my views on health and nutrition. I say it’s “surprising” because I’ve been steadfast and resolute in my stance for many years, bordering on black-and-white/dogmatic thinking at times. More recently, due to some personal events, I’ve been broadening my definition on what it means to be healthy, and learning that optimal wellness may be a bit more nuanced and individualized than I previously believed. This has been a big shift for me, and one that I’m continuously examining and thinking about. I’ve come to realize that rigid adherence to “veganism” isn’t always good thing; it can promote inflexibility and perfectionism, none of which feel healthy to me.
For the record, I’m still passionately plant-based; I feel my best when I make plants the primary focus of my diet, while totally eliminating animal products. I still believe that plant-based is the best diet for most people, the health of our planet and the well-being of all animals. I wholeheartedly believe that following a whole food plant based diet helped me heal from surgery and cancer (and would recommend this way of eating to anyone with a new diagnosis). But… I understand that for a smaller percentage of people, it might not be so simple. You care about the environment and animals, and maybe you’ve even tried “going vegan” in earnest, but you just don’t feel your best without some meat and/or dairy.
While I can’t relate, I can sympathize. What makes me feel great might make you feel unwell, and vice versa. We all deserve to feel vibrant and enjoy true health. As long as we can clearly differentiate between cravings and preferences vs. actual nutritional needs (a very important distinction), maybe some of us do fare better with limited amounts of animal products. And many of us thrive without them.
Since the science tends to support plant-based diets, I’d advise anyone and everyone to try giving up animal products completely for at least a month and see how you feel. Make sure you are eating in a balanced way, prioritizing fresh, whole foods and minimizing processed foods. Give your palate and digestive system adequate time to readjust to the changes you’ve made. Try new recipes, experiment with new flavors, cooking styles and textures. Find support and community with others who are embarking on a new plant-based diet. Basically, give it everything you’ve got. If, after your very best efforts, you still aren't at your best without meat and/or dairy, then include it, just preferably no more than a few times a week. You can always experiment with exclusively plant-based eating again, if you choose.
Whether you’re 100% plant-based or omnivorous, there are a few guidelines for nutrition that apply to all of us. If you’re having trouble sifting through all the conflicting information out there about what diet is best (and there’s a lot), or you’re just not sure yet what your long-term eating style will be, I’d generally recommend the Mediterranean diet to anyone and everyone. If you need more basic guidelines, you can start with these simple universal rules that are sure to get you on the right track:
Strive for predominantly plant-based. I know I just said that I recognize some of us may feel better with animal products, but the truth is, including animal products at every day is not a great idea. Americans eat too much meat and dairy, period. They’re inflammatory, can be high in saturated fat, contain cholesterol and can be a “slippery slope”, moderation wise. If you’re going to include animal products, try and limit your consumption to only a couple times a week, and strive to purchase the highest quality possible (shopping at a farmer’s market almost always results in a better product). And, if you can, experiment with weaning off them entirely.
Eliminate refined sugar. Aside from the very occasional treat (a birthday, Halloween, major holiday/celebration), refined sugar ideally should not be a part of your diet. Yes, it’s enjoyable, but so are lots of not-good-for-you things. Unfortunately, sugar is highly addictive and leads to inflammation, weight gain, higher blood pressure and diabetes, and is linked to practically every chronic disease out there, including cancer. Oh, and it has precisely zero health benefits. The less you have sugar, the less you crave it and the more your body actually starts to reject it, so that’s the good news!
Reduce or eliminate highly refined and processed foods and beverages. The more refined and processed a food is, the more damaging it is to your health. Many of these foods and drinks are designed to be hyper-palatable, so they may taste great, but take a huge toll on your well-being. If you choose to eat meat, processed meats (like bacon, deli meats, jerky, pepperoni, sausage and hot dogs) are high on the no-fly list; they’re class 1 carcinogens along with formaldehyde and tobacco.
Make fruits and vegetables the bulk of your diet. Fruits and non-starchy vegetables should take up half of your plate at each meal. They contain essential dietary fiber (absent in all animal foods), antioxidants, vitamins and minerals, and are naturally low in fat and calories. Adequate fruit and veggie consumption is the key to reducing our risk of serious health issues, including heart disease, cancer, diabetes, strokes and obesity. Make sure to get your fill of dark leafy greens, cruciferous vegetables and dark berries especially, as they’re especially high in disease fighting/preventing compounds. Most Americans are not eating enough fruits and vegetables and are paying the steep price for it.
Reduce or eliminate alcohol. Along with processed meats, alcohol is a class 1 carcinogen, which means that they’re known cancer causers. If you don’t drink, don’t start. If you currently drink, work on reducing your intake, or, if possible, quitting entirely. If you can’t give up the booze, stick to red wine, which at least is part of the Blue Zones, and contains some powerful antioxidants that can partially offset some of the more damaging qualities of alcohol.
Include whole grains. Due to the low-carb craze that swept the country in the late 90’s/early aughts, many people are still afraid of eating carbohydrates, and more recently, anything containing gluten. Whole grains - whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta - are an essential part of a healthy diet and should take up about 25% of your plate. They contain large amounts of dietary fiber, phytochemicals and essential nutrients, which collectively work to keep our blood sugar stabilized, our cholesterol low, improve our gut health and help prevent heart disease and many cancers. Be warned: several studies have linked low-carbohydrate diets to early death, so don’t be afraid of including whole grains at every meal.