Eating more weekly vegetarian meals is one of the easiest ways to increase the plant foods in your diet. And according to one of the most comprehensive nutrition studies ever conducted, The China Study, enjoying more plant-based meals is one of the best things we can do for our health.
The China Study
Conducted through Cornell University and the Chinese Academy of Preventative Medicine, this study looked at the diets of people in 65 provinces in rural China and compared this with the typical US diet, to try and understand the relationship between diet, lifestyle and disease.
What did the study find?
Researchers found that the traditional plant-based diet had less fat, energy and protein, but more fibre and iron than the typical Western diet. And when compared with meat eaters from the United States, they found that those who consumed more plant foods were less likely to develop chronic diseases — such as diabetes, heart disease and cancer — and more likely to live longer.
One of the most interesting parts of the study found that even those people who ate small amounts of animal foods were more likely to suffer from these diseases than those who had exclusively vegetarian diets.
The researchers’ advice
After more than 40 years of study in nutrition science, the author of this study, Dr T Colin Campbell, offers his prescription for good health. In a nutshell, he believes it is about the multiple health benefits of plant-based foods.
Sanitarium’s tips
Plant food power. Even if you don’t want to follow a wholly vegetarian eating style, focus most of what you eat on wholegrain breads and cereals, legumes, nuts and seeds, and fresh fruits and vegetables, and you will increase the protective power of your diet.
Small changes. Make meals such as lasagne and pasta with roast vegetables, legumes and nuts instead of meat. Visit www.sanitarium.com.au for great plant-based recipe ideas.
One more. Try adding an extra vegetarian meal into your weekly repertoire, then gradually add more.
Increase protein. As you decrease the amount of meat in your diet, increase the protein from plant foods. These include legumes, nuts and seeds. Make them a part of every day by grabbing a handful of nuts as a snack, sprinkling sesame seeds over a stir-fry or including chickpeas in a salad.
A journey. Most of us are on a journey to better health, improving our food choices over time as we get more and more information. Remember, you need to make changes that work for you.
Balance. While what we eat is an important part of our overall health, drinking plenty of water, being active and enjoying life are equally important.
Your say: Do you try to include plant based meals every week? We’d love to hear some of your favourite vegetarian meals.
This information is provided by the Sanitarium Nutrition Service.
