Plant-based meals bring health benefits

Diet and health are inseparable. Not only can a heavy fat and sugar diet bring about unwanted weight and lethargy, it is also a major risk factor for heart disease, type 2 diabetes and cancer. And not only for adults. Recent studies by the Center for Disease Control and Prevention indicate that 33% of children, ages 12 to 19, are prediabetic.

A diet based mostly on plants has long been promoted as healthy by nutrition experts. The latest dietary guidelines consist of a good mix of whole grains, legumes, fresh vegetables and lean proteins while limiting added sugars and highly processed foods. A common belief is that meatless diets lack enough protein for a healthy diet. Surprisingly, many plants contain protein. All varieties of beans contain a good amount of protein as well as lentils, oats, tofu, pistachios, walnuts, tempeh, quinoa and peanut butter. 

The 2022 award-winning documentary “Eating Our Way To Extinction” reveals the negative impact that animal agriculture and a meat-eating diet has on our planet and our health. The producers of the film, the Brockaway brothers, have this advice, “The most impactful personal change we can make is to adopt a plant-based diet.” 

Today delicious plant-based recipes can be found in many places: newspapers, newsletters, on cooking shows and in myriad cookbooks, which are available in your local library. Among the top-rated restaurants in the Bay Area are those that cater to a vegan/vegetarian lifestyle.

How can you switch to a meatless diet without changing eating habits drastically? Start by replacing butter and margarine with olive oil in dishes such as sautéed vegetables, soup and baked goods. Feature fresh fruit, seasoned vegetables, whole grains like rice, cornbread and bread at every meal. Top off your meal with fresh or dried fruit or a small handful of nuts. If you drink alcohol, have a small glass of wine with low-sugar content, but only at a meal.

Some additional tips:

1). Cook at home as often as possible. Your meals likely will have fewer calories, lower sugar and less fat.

2). Before eating out, check Google to find restaurants that feature vegan cuisine.

3). Shop at farmers’ markets for the freshest produce.

4). Buy fruit and vegetables in season. Eat five or more servings per day.

5). Save money by buying only small pieces of meat to use for flavoring

6). Eat fish once or twice a week.

Happy, healthy eating in 2026.

Georgi LaBerge is a home economist, former Redwood City mayor and Sustainable San Mateo County board member.