by Erin Campbell, MD, MPH
Why eat more vegetables, fruits, beans,
and whole grains?
For Your Health
Lower calorie density – per pound these foods have fewer calories than processed foods and most animal-based foods. This translates to a bigger volume of food for fewer calories which can help with weight loss and maintenance.
Lots of fiber - helpful for healthy digestion, feeling full, more consistent blood sugar levels, and lower colorectal cancer risk
An abundance of antioxidants – Choose a variety of produce types and colors for an appetizing plate and plenty of different antioxidants
Lower risk of cardiovascular disease and high blood pressure
For the Earth
Fewer greenhouse gas emissions contributing to climate change – Diets centered around meat are estimated to account for at least 20% of greenhouse gas emissions. Eating a plant-based or plant rich diet can reduce your impact.
Less water and land needed to produce your food – 10 times more water and 18 times more land is needed to produce 1 kg of beef protein versus 1 kg of kidney bean protein.
Less food waste – Chances are you have some fresh produce at home waiting to be eaten. Did you know that 1/3 of the food produced goes to waste and it’s estimated that 10% of greenhouse gases come from food waste? Empty out your fridge and get creative by making a stir fry or soup or topping a pizza to use up that produce. Wasting less can also save you money and result in a healthier meal than the takeout you would have ordered.
Resources
Local
Online
Calorie Density (also lots of recipes and articles on this site)
Position of the American Academy of Nutrition and Dietetics: Vegetarian Diets (review of dietary science and more briefly the environmental impact)
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