Canada’s new Food Guide encourages people to eat more plant-based diet, but does not exclude foods of animal origin. In short, it’s about choosing protein foods from plants more often, because they contain more fiber and less saturated fat than protein foods from animals. The goal of adopting such a diet is to support a healthy heart.

The Eat Well Plate – main illustration of the Guide – is designed to facilitate the consumption of plant-based foods: just fill half [JC3] of your plate with vegetables and fruits (plant origin), a quarter whole grain foods (plant origin) and the other quarter protein foods (plant or animal origin).

The Guide offers some flexibility and does not advocate a fully vegan diet.

However, he is educating people about the health benefits of plant foods like chickpeas, lentils, tofu and peanut butter. It gives the opportunity to eat plant foods, not excluding a juicy steak, on occasion.

I have always said that there is no one perfect diet for everyone and that the best diet plan is one that you can stick with for the long term. The beauty of the herbal diet is that it is not restrictive, which makes it easier to follow. In fact, it is more of a way of life.

What are the benefits of plant-based foods?
Eating more vegetables and fruits, whole grain products, beans, nuts and seeds (plant foods) are good for your health! Here are some of the benefits:

Disease Reduction – Vegetables, beans, whole grains, nuts and seeds are a winning combination to help lower blood pressure and cholesterol levels, as well as the risk of type 2 diabetes, Alzheimer’s, heart disease and certain types of cancer. This is most likely due to the synergy between vitamins, minerals, antioxidants and fiber found in plant-based foods.

Healthy Fiber Intake – Plant-based foods are high in fiber, while animal-source foods do not. Most people in the country have a deficiency, which contributes to increased levels of cholesterol and blood sugar, digestive problems and other conditions. Eating more vegetables, seeds and beans can compensate for these fiber deficiencies.

Protecting the environment – Studies show that plant foods have less of an impact on the environment because growing them uses less water and emits fewer greenhouse gases than producing organic foods. animal origin. The good news is that many farmers – whether they are cow or chicken farmers, or soybean, wheat or fruit farmers – are taking steps to reduce their ecological footprint. As this is an important issue for everyone, improvements are taking place in various areas.

Saving Money – The most expensive items that end up in your grocery cart are often meat, poultry and fish. Save money by choosing sources of plant-based protein such as lentils, beans, split peas, tofu, peanut butter, and sunflower or pumpkin seeds.
Remember, Canada’s Food Guide recommends whole, plant-based foods with little or no processing. Choose ultra-processed foods, such as sausages and veggie balls, croquettes and other fake chicken products, salty corn or potato chips, candies made with refined sugar and flour (original vegetable, but…) is not recommended.

Remember that this diet does not prevent you from consuming certain foods, such as meat, fish, or dairy, but encourages you to turn more to plant-based foods. In fact, some of the healthiest eating plans (such as the DASH and Mediterranean diets) are mostly plant-based, but include small amounts of fish, milk, and poultry, which are beneficial for overall health. (The omega-3 fatty acids in fish are good for heart health!)

So, start small by making yourself one herbal dish per week, then two, and so on. You can also make a gradual transition by adjusting the recipes. For example, you can prepare your traditional chili with equal parts meat and legumes. Or, make lentil tacos with grated cheese. Choose what suits you! The key is to have more plant-based foods in your diet.