Things to Know Before Switching to a Plant-Based Diet

Following a plant-based diet doesn’t mean existing on leafy green veggies and fruit alone — and it definitely does not require you to follow a strict vegan diet.

You can embrace a plant-based diet that allows for meats, dairy and other animal-based foods in limitation. For example, you could replace a few meals that have meat each week with a vegetarian option. Or you could reduce the portion size of animal proteins that you consume and increase the portion size of plant-based foods.

Successfully maximizing the potential health benefits of a plant-based diet means reducing or cutting out saturated fats, sugar and processed foods – including those that are plant-based.

So, what really constitutes a plant-based diet? There’s no official definition, but most people agree it’s eating a diet that’s mostly based on plants. Plant-based foods are more than just fruits and veggies and include whole grains, legumes, beans, tofu, nuts and seeds. Some qualifying foods may also surprise you. For example, we don't typically think of coffee and spices as plant-based foods, but they are.

Plant-based foods also include proteins. While most of us get our protein from meat, eggs and dairy, there are many plant-based foods that qualify as proteins and are rich in essential amino acids, including legumes, beans, brown rice and quinoa. Nuts and seeds are also good protein sources, especially hemp seeds, peanuts, pumpkin seeds, almonds, cashews, pistachios and flaxseeds. Vegetables and fruits with the highest protein include peas, asparagus, artichoke hearts, collard greens, spinach, sweet corn, potatoes, avocado, guava, kiwi and apricots.

While there are no official plant-based diet definitions, here are some styles of diets that are generally grouped under the plant-based label:

Flexitarian: following a mostly plant-based way of eating that allows for occasional dairy, fish and meat.

Pescatarian: vegetarian plus fish.

Ovo-vegetarian: vegetarian plus eggs and no other animal-derived foods.

Vegetarian (aka ovo-lactovegetarian): plant-based foods plus eggs and dairy.

Vegan: strictly only plant-based foods; no meat, fish, dairy or even honey.

Each of these diets has its pros and cons. Getting enough essential nutrients, for example, can be a challenge for people following a vegan diet. Work with your physician or a nutritionist to make sure your eating habits are right for you.