Diet For Healthy Planet Archives - Jalpa Sheth Nutrition & Wellness LLC

26 Dec

Food, heart health, Nutrition, Supplements, Sustainable diet, Sustainable eating, Sustainable foods

What are the Benefits of a Plant Based Diet?

December 26, 2024
By eseospace_dev

It seems like more and more people are giving plant based diets a try, and with all of the potential health benefits, there’s no wonder why. They can be more nutrient dense, improve heart health and digestion, lower risk of chronic disease, and more. A plant based diet is even beneficial to the environment. Keep reading to see why a plant based diet may be right for you!

Nutrient Density

Nutrient density refers to the amount of nutrients in foods, relative to how many calories it has. If a food is nutrient dense it means that it holds lots of nutrients, but is low in calories. Some of the most nutrient dense foods are fruits, vegetables, legumes, and whole grains, all plant based products. Animal products contain an abundance of nutrients, but are typically higher in calories and fat. This means that you’d have to consume more calories to obtain the same amount of nutrients that you would receive from plant based products.

Nutrient dense food items are high in fiber, vitamins and minerals, and antioxidants. All of these nutrients have different roles that are beneficial to our overall health. Fiber is great for digestion and helps us to feel full throughout the day, it also helps to stabilize blood sugar levels. Vitamins and minerals play many different roles throughout our body, from eye health to fighting infection. Antioxidants help to fight inflammation and oxidative stress which is beneficial for disease management and prevention.

Key Health Benefits of a Plant Based Diet

A plant based diet has been shown to have various health benefits. One of them being improved cardiovascular health. Because fruits, vegetables, and legumes are high in fiber, rich in vitamins and minerals, and low in saturated fat and sodium, they are great for heart function. Replacing animal products with plant based products can lower blood pressure, cholesterol, and risk of heart disease. As a result, the body is able to circulate blood better and reduce inflammation.

Opting for a plant based diet can also be great for weight management and obesity prevention. Plant based products are typically lower in calories and fat compared to animal products. They are also rich in fiber, which helps to promote fullness and satiety. As a result, individuals may eat less calories on a plant based diet than they would on an animal based diet. Research supports this idea and has shown that a plant based diet is associated with a lower BMI. A healthy BMI is beneficial for overall health and decreases the risk of chronic diseases.

One chronic disease that a plant based diet can manage or prevent is diabetes. Fruits, vegetables, and whole grains can improve insulin sensitivity and stabilize blood sugar levels. This is largely due to the high amount of fiber found in plant based products. Fiber slows down digestion and absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar and regulating glucose levels. This is key for the prevention and management of all types of diabetes.

The high amounts of fiber found in plant based products is also great for digestion. Fiber helps to bulk stool and promote regular bowel movements, which is beneficial to overall gut health. Having good gut health can prevent bloating, constipation, and certain conditions such as diverticulitis. A diverse plant based diet also provides a variety of vitamins and minerals which supports a diverse and healthy gut microbiome.

Preventing and Managing Chronic Diseases

Along with its many overall health benefits, a plant based diet also has the power to manage and prevent certain chronic diseases, such as cancer, arthritis, and some autoimmune diseases. For example, tomatoes are rich in lycopene which has the power to decrease the risk of prostate cancer. Additionally, a lower BMI, which is associated with a plant based diet, can decrease cancer and chronic disease risk.

Plant based foods are rich in antioxidants, fiber, and healthy fats which can help to reduce inflammation. Vitamin C, Vitamin E, polyphenols, and carotenoids are key antioxidants found in plant based foods. They have the abilities to alleviate symptoms of arthritis and certain autoimmune diseases. Foods such as turmeric, ginger, berries, leafy greens, and nuts are some of the most anti-inflammatory foods.

How to Ensure Nutritional Balance on a Plant Based Diet

A diverse plant based diet provides many benefits, but there are certain lacking nutrients that are key for overall health. One of these is Vitamin B12, which is mostly found in animal products. Because of this it’s important for individuals on a plant based diet to either take a vitamin B12 supplement or to consume foods that are fortified with vitamin B12. Certain foods that are typically fortified with this vitamin include breakfast cereals, plant based milks, and nutritional yeast.

Individuals on a plant based diet may also not be receiving enough iron and omega 3 fatty acids in their diet since these nutrients are mostly abundant in animal products. Animal products are rich in heme iron, which is easily absorbed by the body. Plant based products are rich in non heme iron, which isn’t as easily absorbed. To compensate for this, it’s important to eat iron rich plant based foods with vitamin C. When iron and vitamin C are consumed together, iron is better absorbed by the body.

Plant based foods rich in iron include beans, dark leafy greens, nuts and seeds, whole grains, and iron fortified foods. Foods rich in vitamin C include citrus fruits, cruciferous vegetables, and dark leafy greens. Consuming these foods together can help to increase iron absorption. If someone isn’t able to get enough iron from a plant based diet, they could also consider taking an iron supplement, especially if they struggle with iron deficiency anemia.

Fish and seafood are some of the main sources of omega 3 fatty acids, but there are an abundance of plant based foods rich in these as well. Nuts and seeds, plant oils, and certain fortified foods are rich in omega 3 fatty acids. Including a variety of plant based products, fortified foods, and supplementation when necessary can help to prevent certain vitamin and mineral deficiencies.

Want to Learn More About The Benefits of a Plant Based Diet?

Plant based diets have many potential benefits, but it’s important to have variety in your diet, as each food provides different vitamins and minerals that play different roles in the body. Including fortified foods in your diet and supplementation when necessary can help to prevent any potential vitamin and mineral deficiencies.

One thing to know is that you can still reap the benefits of plant based foods without switching to a complete plant based diet. You can try incorporating meatless Monday’s or only having animal products one day per week. Small changes can make a big difference on your overall health and it’s important to find a balance that works best for you.

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

Fall Flavors: The Nutritious Benefits behind Autumn’s Best Produce!

October 15, 2024
By eseospace_dev

Fall is filled with scents of pumpkin spice, apple picking, Thanksgiving dinners, and pumpkin carving, all of which wouldn’t be possible without the fruits and vegetables that are at their peak during this cozy season. These chillier months offer the perfect climate for a wide variety of Fall Produce that makes up for Fall Flavors. All of which are abundant in different nutrients that contribute to our overall health. Buying produce in season has many benefits, not just nutritional ones. When buying fruits and vegetables during their peak harvesting months, they are more likely to be rich in flavor, more nutrient dense, more affordable, and it’s a fun way to add variety to a well balanced diet. Not to mention, it is environmentally sustainable and helps to support local farmers. Personally picking out produce, such as apples and pumpkins, from a local farm can be a fun way to connect with nature. It allows for gratitude and understanding of where different produce is grown and harvested. Here are some of the best fall fruits and vegetables to be on the lookout for in the supermarket, farmer’s market, or local farm stand.

Fall Produce and Its Health Benefits

Fall is a great opportunity to incorporate a variety of fruits and vegetables. A new season offers an opportunity to try adding different produce to old and new recipes and to try them with friends and family. Not only does this variety offer different flavors, but each fruit and vegetable offers its own nutritional value that helps to promote a balanced diet which is important for maintaining overall good health.

Fall Vegetables

Surely when thinking about fall vegetables, the first ones that come to mind are pumpkins, squashes, and sweet potatoes. While these are staples for warm meals during this chilly season, fall also offers a variety of other locally grown vegetables, such as beets, broccoli, brussels sprouts, cauliflower, eggplant, arugula, kale, and spinach. In the fall months, these vegetables are at their peak ripeness, meaning they are full of flavor and nutrients. Eggplant and winter squashes, which includes pumpkin, butternut, and acorn squash, are filled with vitamin A, vitamin C, dietary fiber, potassium, B vitamins, and antioxidants. Cruciferous vegetables, such as cauliflower, broccoli, and brussels sprouts, are great sources of vitamin K and folate. And leafy greens, such as kale and spinach, are rich in vitamin A and iron. When considering nutrients, a fun fact to note is that most orange vegetables, such as pumpkins and sweet potatoes, have an orange tint due to the nutrient beta carotene. Beta Carotene is also an important nutrient because it is converted into vitamin A in the body.

Fall Fruits

Fruits picked in the fall are full of a variety of nutrients and can be prepared and enjoyed in many different ways. Certain fruits, such as apples, cranberries, and grapes, can be enjoyed fresh, dried, or juiced. Apples, cranberries, grapes, pears, and raspberries all contain vitamin C, fiber, potassium, and antioxidants. These vitamins and minerals serve different purposes in the body and incorporating a variety of them into the diet helps to maintain digestive and heart health, weight management, and immune function.

Health Benefits of Fall Produce

Vitamin A

Vitamin A is an antioxidant that plays several important roles in the body. It helps to support eye health and maintain skin integrity by promoting wound healing. It also helps to boost immunity and fight infections by supporting white blood cell function.

Vitamin C

Vitamin C is an antioxidant that helps to protect cells from damage, this can help prevent aging and decrease risk for certain diseases. Vitamin C also assists with the production of collagen. Collagen is a protein that helps to maintain the structure of skin and bones and is essential for healing wounds. Additionally, consuming vitamin C with iron aids in iron absorption, which can help to prevent iron deficiency anemia.

Vitamin K

Vitamin K plays a key role in blood clotting, which prevents excessive bleeding when injuries occur. It also helps with the synthesis of osteocalcin, a protein that binds calcium to bones. This promotes overall good bone health and strength.

B Vitamins

There are many different kinds of B vitamins, one of them being Vitamin B9, also known as folate. Folate is found in lots of fall produce such as beets, broccoli, brussels sprouts, cauliflower, kale, and spinach. Folate helps with red blood cell function, which helps to prevent anemia and promote oxygen transport throughout the body. Folate also aids in cell division, which is important for times of rapid growth, such as pregnancy and infancy. Consuming an adequate amount of folate during pregnancy helps to support healthy fetal development and prevent neural tube defects.

Fiber

Fiber is essential for good digestive health. It promotes regular bowel movements and supports overall gut health by feeding good gut bacteria. It also helps to promote satiety and feelings of being full that lasts for longer periods of time. Since fiber is abundant in low calorie foods, such as fruits and vegetables, eating more of it can promote fullness while eating less calories, which can aid in weight loss. Fiber also helps with blood sugar regulation by slowing the absorption of sugar into the blood. This can help to reduce blood sugar spikes after meals, which is beneficial to individuals with diabetes. Fiber can also lower cholesterol levels, lowering the risk of heart disease.

Iron

Iron is a mineral that supports many different functions in the body. It is a key component of hemoglobin, a protein in red blood cells that helps with oxygen transport throughout the body. It also helps with energy production by promoting the conversion of nutrients into available energy. Additionally, it supports healthy muscle and cognitive function. Iron is present in foods in two forms, heme iron and non-heme iron. Heme iron is more easily absorbed and is found in animal products, such as red meat, poultry, and fish. Non-heme iron is not as easily absorbed and is found in certain produce such as kale and spinach and other plant-based foods such as lentils, beans, and tofu. Pairing non-heme iron with vitamin C rich foods can help with iron absorption.

Potassium

Incorporating adequate potassium into the diet can help to regulate blood pressure in the body. It’s also essential for muscle function, this includes heart muscles and muscles throughout the body. Potassium intake may need to be limited for individuals with kidney disease, consult a registered dietitian for more information.

Antioxidants

Antioxidants have anti-inflammatory effects which help to reduce inflammation caused by chronic conditions such as arthritis and heart disease. Antioxidants also help to boost immune function and help fight off infections.

Incorporate Fall Produce Into Everyday Meals This Season

Using Fall Produce in Healthy Recipes Antioxidants rice Recipes using Fall Produce

Fall fruits and vegetables offer an abundance of nutrients that are essential for overall health and well-being. While nutritionally beneficial, incorporating these in season fruits and vegetables into a balanced diet can also help the environment, local farmers, and your wallet. Here are some fun ways to add this season’s produce into everyday meals.

Try adding apples or sweet potatoes to salads to increase fiber content and help promote satiety, make sure to leave the skin on as it contains most of the fiber.
When making snacks and desserts, try incorporating different fruits for natural sweetness.
Leafy greens, such as kale and spinach, can be added to smoothies to increase fiber and iron content.
Utilize the whole pumpkin by roasted the seeds for a snack that is packed with protein, healthy fats, and fiber.

Everyone is different and it’s important for each person to incorporate produce in a way that is best for their preferences and lifestyle. Trying new fruits and vegetables should be fun and is a great way to bring family and friends together around a delicious and nutritious meal. Stay tuned for recipes on how to incorporate these fall fruits and vegetables into a nutritious diet.

For guidance on nutrition and Fall Specific healthy foods, contact to set up a consultation!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

How to Incorporate Sustainable Eating Practices in Day-to-Day Diet?

April 17, 2024
By eseospace_dev

Sustainable diet.

As Earth Day approaches on April 22, 2024, it’s the perfect time to reflect on our daily habits and consider how we can make a positive impact on the planet. One area where each of us can contribute to a healthier earth is through our food choices. Sustainable eating isn’t about radical shifts or strict limitations; it’s about making small, conscious decisions that collectively add up to a healthier planet. In this guide, we’ll explore actionable tips to seamlessly incorporate sustainable eating practices into your day-to-day diet, all while promoting moderation over restriction.

1. Start with Plants as a Key Element of Sustainable Diet:

Plant-based foods are not only nutritious but also have a lower environmental footprint compared to animal products. Incorporating more fruits, vegetables, legumes, and whole grains into your diet is a simple yet powerful way to promote sustainable eating practices. Aim to fill half of your plate with colorful plant foods during meals. Start by adding an extra serving of veggies to your lunch or swapping out meat for beans in your favorite chili recipe.

2.Choose Local & Seasonal Foods to Promote Sustainable Eating Practices:

Local & Seasonal Foods

Supporting local farmers not only strengthens your community but also reduces the carbon footprint associated with transportation. Opt for seasonal produce whenever possible, as it tends to be fresher, tastier, and requires fewer resources to grow. Visit farmers’ markets or join a community-supported agriculture (CSA) program to access a variety of locally grown fruits and vegetables. Get creative with seasonal ingredients by trying new recipes and experimenting with different flavors.

3. Minimize Food Waste:

Food waste is a significant contributor to environmental degradation. Reduce waste by planning your meals ahead of time, making a shopping list, and buying only what you need. Properly store perishable items to prolong their freshness and consider freezing leftovers for future use. Get creative with leftover ingredients by incorporating them into soups, stir-fries, or salads. Composting food scraps is another eco-friendly way to divert waste from landfills and nourish the soil.

4. Opt for Sustainable Protein Choices:

Animal agriculture is resource-intensive and contributes to greenhouse gas emissions. While you don’t have to eliminate meat and dairy entirely, consider reducing your consumption and diversifying your protein sources. Incorporate plant-based proteins such as tofu, tempeh, lentils, and chickpeas into your meals. When choosing animal products, opt for sustainably sourced options such as grass-fed beef, pasture-raised poultry, and wild-caught fish.

5. Reduce the Consumption of Packaged Foods:

Plastic pollution poses a significant threat to marine life and ecosystems. Minimize your use of single-use plastics by opting for reusable alternatives. Invest in a stainless-steel water bottle, bring your own shopping bags, and choose products with minimal packaging. Choose glass or stainless-steel containers for storing leftovers instead of disposable plastic containers. Small changes in your purchasing habits can add up to significant reductions in plastic waste over time.

6. Educate yourself about Local Food Systems:

Educate yourself about where your food comes from and support companies and organizations that prioritize sustainability. Look for certifications such as USDA Organic, Fair Trade, and Marine Stewardship Council (MSC) when shopping for groceries. Consider joining community gardens, participating in food rescue programs, or volunteering with local environmental organizations. By actively engaging with your food system, you can help drive positive change and promote a more sustainable future.

7. Grow Your Own Food:

Start a small herb garden on your windowsill or balcony. Fresh herbs can elevate the flavor of your dishes while reducing the need for store-bought herbs packaged in plastic. If space allows, consider growing your own fruits and vegetables. Even a small backyard or community garden plot can yield a satisfying harvest.

8. Support Eco-Friendly Brands:

Look for food brands that prioritize sustainability and ethical practices. Check labels for certifications like USDA Organic, Fair Trade, or Rainforest Alliance. Consider purchasing from companies that use eco-friendly packaging or offer bulk options to reduce waste.

9. Support Food Recovery Efforts:

Donate surplus food to local food banks or shelters instead of letting it go to waste. Many organizations accept perishable items like fruits and vegetables, as well as non-perishable goods. Volunteer your time with food recovery programs that collect excess food from restaurants, grocery stores, and farms to redistribute to those in need.

Incorporating sustainable eating practices into your day-to-day diet doesn’t have to be overwhelming or restrictive. By making small changes and adopting a mindset of moderation, you can reduce your environmental impact while nourishing your body and supporting local communities. Start with simple steps such as eating more plants, minimizing food waste, and choosing sustainable protein sources. Embrace mindfulness during meals and reduce your reliance on single-use plastics. Together, let’s cultivate a greener plate and a healthier planet for future generations.

If you want more guidance on healthy & sustainable nutrition or establish a wholesome lifestyle, email Jalpa to set up a consultation!

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

Tag Archives: Diet For Healthy Planet