What is a plant-based diet, and is it healthy?

New York City Mayor Eric Adams has long been an advocate of health eating, and his administration recently created six newplant-based lifestyle medicine programsthroughout the city. He is also encouraging all New Yorkers to join him in plant-based eating, a habit he started after receiving a diabetes diagnosis. He says his health has improved, his mind is clearer, and his energy level is “amazing” after making the shift.

We spoke with clinical nutritionistSabrina Toledano, MS, RD, a certified dietician-nutritionist who counsels patients at the Pancreas Center of NewYork-Presbyterian/Columbia University Irving Medical Center, to find out more about plant-based eating.

“If you want to follow a plant-based diet, think of it as a lifestyle change, not a diet,” Toledano says. “This mindset can help lead to health improvements, both physically and mentally.”

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What is a plant-based diet?

A plant-based diet is exactly what it sounds like. The diet consists primarily of food made of plants: fruits and vegetables in addition to nuts, seeds, whole grains, and legumes.

A plant-based diet is not a vegetarian or vegan diet; you can eat poultry, beef, eggs, fish, and dairy products, however most of your nutrient intake is coming from plant-based food sources. There is no set ratio of plant to animal foods on a plant-based diet, but at least 2/3 of each plate of food (or meal) you eat is a good way to start. The emphasis should be on plants.

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Is a plant-based diet healthy?

Yes. A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs.

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Who is a plant-based diet right for?

Most adults can benefit from a plant-based diet. Research shows plant-based diets may prevent and treat chronic diseases and reduce dependence on medications. If you suffer from a digestive disease, consult your doctor prior to changing your diet.

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How do you get enough protein on a plant-based diet?

Try not to equate protein with meat. There are a lot of great plant-based protein sources, including tofu, lentils, beans, nuts and nut butters, seeds, and quinoa. Don’t forget: Dairy, eggs, beef, poultry, and fish are allowed on the plant-based diet, they just shouldn’t be the center of the meal.

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How do you start a plant-based diet?

Getting started on a plant-based diet may seem overwhelming, but take it one day at a time. Eat a variety of fruits and/or vegetables with all meals. Incorporate whole grains, such as oatmeal, quinoa, farro, brown rice, or whole wheat bread. Healthy fats—avocado, nuts, olives, seeds—are a great way to keep you satisfied.

To start: Each meal or snack should be made up of 2/3 plants and no more than 1/3 animal product (egg, yogurt, fish, or poultry). As you get used to eating more plants, try limiting yourself to one animal product a day.

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Should any plants be avoided on a plant-based diet?

All plants can be included on a plant-based diet.

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