We sometimes communicate nutritional advice in a way that is more complicated then it needs to be. We talk about the vitamins and minerals that you should consume more of and the "trans fats" you should avoid. We bang on about phytonutrients and antioxidants, essential fatty acids and different types of fibre. And yet this information on its own is of very little practical use when you walk into the supermarket to do your weekly shop. There isn't a 'magnesium-rich' aisle or a 'trans fat free' section. What's on the shelves in front of you isn't packets of antioxidants, or boxes of fibre. It's food.

Making nutritious food, simple

So let's keep it as simple as it needs to be. Eating more plants in the form of fruit, vegetables, pulses, beans, nuts, seeds and unrefined wholegrains can have a significant and positive impact on health. A plant-based diet can be defined as one that includes a higher volume of food from plants than animal sources, and can encompass a range of eating styles from a vegan approach, to one that still contains some sources of animal protein. Unlike the terms vegetarian and vegan which are defined by what they exclude, a 'plant-based' diet is defined by what it includes. Let's look at why simply eating more plants is one of the most important health interventions you can make….

1. Better digestion

Plant foods are packed with both insoluble and soluble fibre which support a healthy digestive system, and maintain regularity. They also contain prebiotics, non-digestible fibres that nourish the healthful 'good' bacteria in the gut. Prebiotics are fermented by bacteria in the colon, and this fermentation process contributes to a healthy environment throughout the digestive tract. We are now starting to fully understand the importance of maintaining a healthy colony of bacteria in the gut, not just for digestive health but for everything from immunity to our mental health.

2. Lowered risk of chronic disease

There is a wealth of evidence showing that a plant based diet can lower risk of chronic diseases such as Type 2 diabetes and cancer. It may be that a plant-based diet lowers diabetes risk by improving how our cells respond to insulin, and decreasing insulin resistance (which is what underlies the condition). Plant foods provide fibre, vitamins, minerals and antioxidants which can help to protect our cells from damage that can lead to cancers, and consumption has been linked with protection against cancers of the mouth, oesophagus, stomach and bowel.

4. Better eyesight

Leafy greens and colourful fruit and vegetables are packed with lutein and zeaxanthin, antioxidants that are vital for good eye health, and have been shown to reduce risk of macular degeneration and cataracts.

5. Weight loss

Studies indicate that plant-based diets are associated with a lower BMI (body mass index) and a lower prevalence of obesity in both adults and children. Plant-based diets are low in energy density and high in complex carbohydrates, fibre and water, which may increase satiety (how full up we feel) and resting metabolism (the rate at which we burn energy). By filling up on plants we are also naturally going to crowd out the amount of other more calorie dense and processed foods that we eat.

When it comes to dietary advice, it's an unusually straightforward message. Eat more plants. Here are a few tips on how to do this:

Make vegetables the main event of the meal, not just a lowly side dish. Ensure that at least half your plate is filled with vegetables, and for a full spectrum of nutrients, include a rainbow of colours in every meal.

Incorporate more plant based protein into your diet. One of the greatest reservations people have about cutting down on animal foods, is that they're going to lack adequate protein in their diet. The truth is, plants can be a fantastic source of protein too. The best plant sources include beans & legumes, nuts, seeds, and high-protein whole grains such as quinoa.

Commit to having a number of meat free days a week. The Meat Free Monday campaign is gaining nationwide momentum at the moment, popularised by several celebrity advocates such as Jamie Oliver and Paul McCartney. With online recipes and resources, this can be a great starting place in your campaign to eat more plants.

Keep your freezer stocked with frozen fruit and vegetables. This not only helps to prevent wastage, but also comes in handy on days when time for food shopping and preparation is limited. Frozen fruit is great to add to smoothies, and vegetables to sauces, stews and soups.

If and when you have meat, take a "quality not quantity "approach. Choose organic, grass-fed meat which contains less saturated fat, higher levels of healthy omega-3 fats (between 2- 5 times more than grain-fed meat), and is richer in nutrients including vitamin E, vitamin A, iron and zinc.

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