Why everyone should eat a plant-based diet

You may have heard about the health benefits of a plant-based diet. But you may wonder if it’s the right choice for you. Maybe you worry it will be a tough switch if you’re used to eating meat. Or maybe you’re not sure it’s a good idea for someone your age. Fortunately, plant-based diets are flexible, and can be adapted for almost everyone.

There isn’t a single definition of a plant-based diet. But most versions focus on filling plates with fruits, vegetables, legumes, and whole grains. Some people, like flexitarians, choose to eat small amounts of meat, fish, or dairy. Others, like vegans and vegetarians, may cut them out entirely. Many people also limit or avoid added sugars and processed foods in favor of whole, “natural” foods.

According to experts, plant-based diets rich in fruits and vegetables can be appropriate for people of every age. That includes infants, pregnant people, children, adolescents, and older adults. What's more, people who eat plant-based diets tend to consume fewer sweets, salty snacks, and saturated fats overall.

Plant-based diets have also been proven to reduce the risk of obesity, diabetes, heart disease, and high blood pressure. Adopting one may even lengthen your life. "A whole-foods, plant-based diet is the diet behind the longest-living populations on Earth," says family practitioner Joe Llenos, MD in Homer, Alaska. "It's a diet for everyone."

Here’s how a plant-based diet can benefit all ages, along with some tips on getting started.

Remember: Anytime you make major changes to your eating habits—especially if you have allergies, intolerances, or conditions like celiac disease—speak to a healthcare provider first.

How plant-based diets affect every age

The advantages of plant-based eating start early. Introducing toddlers and children to veggies and fruits broadens their palates, provides necessary nutrients like iron and protein, and helps prevent chronic diseases.

“They are actually finding that the vegetarian kids have a lower risk of being overweight and being diagnosed with diabetes or obesity,” says Dr. Llenos. Part of the reason? Kids who consume meat tend to eat processed meats like ham and bacon, which are high in fat. Regularly eating too many red and processed meats can also increase the risk of several cancers—particularly colorectal cancer.

Those benefits of plant-based diets continue through adolescence and adulthood, straight on into our 70s and 80s. Llenos says they might even help older adults stave off dementia. "There's a lot of good evidence that fruits and vegetables, particularly berries and colorful fruits, help prevent or slow down cognitive decline," he says.

Loss of muscle mass, another common issue, may also improve. "Plant-based proteins like beans and vegetables alkalinize the body and preserve muscle mass,” says Llenos.

How to adopt a plant-based diet

If you’re accustomed to eating meat or aren't sure how to start a plant-based diet, begin with menu planning. “The average family has about eight to nine menus that they repeat regularly,” says Llenos. So, try thinking about them in a slightly different way. Here are five tips to help:

Get the whole family on board

Adopting an eating plan with your children and spouse together is the first step. Plan menus with your partner and have kids pitch in with cooking.

Think of three vegetable meals you enjoy

Planning out weekly menus and grocery lists can be a valuable—even essential—strategy when you’re adopting a plant-based diet. Think of three meals you already enjoy that are veggie-based. “At some point you’ve probably enjoyed red beans and rice, vegetable stir fry, and vegetable soups," says Llenos. Make sure to incorporate those.

Find three recipes that can be made vegetarian

You can still enjoy some of your favorite dishes, without the meat. “If you’re the type that loves chili, then use all of the same ingredients but replace the meat with more beans," says Llenos. "You can eat bean burritos instead of beef burritos and veggie burgers instead of the usual burger."

Take advantage of online resources

Recipe websites and blogs can help you come up with creative plant-based menu ideas. Llenos recommends the Physicians Committee for Responsible Medicine’s library of menus.

Having problems? Focus on breakfast

If you’re having trouble making the transition, focus on breakfast foods like cereal, oatmeal, and fresh fruit. “My favorite breakfast would be Muesli: oats, mixed nuts, dried fruits, and berries,” says Llenos. "I soak them overnight in sugar-free almond or soy milk, and in the morning I eat it with a side of fruit "

The bottom line? A plant-based diet has many health benefits, but it’s wise to make a gradual transition if you’re used to eating meat.