omnivorous diet that includes more plant foods.
"Even if you ate vegetarian just one day per week, and ate more plant foods overall, you could make
a difference," said Jill Nussinow, M.S., R.D., a vegetarian food expert, at a presentation on plant-
based eating at the California Dietetic Association in April 2012.^11
That’s technically true. However, this book isn't promoting that small of a change. This book is
focused on having you make a wholehearted and intentional switch from eating mostly nutrient-
poor foods to eating up to 90% or more plant-based nutrient-rich foods.
To really get the benefits of healthy eating, you’ve got to go far, not just simply eat plant-
based sometimes. Rather, you need to eat “nutrient rich” up to 90% or more of the time. This
is the exciting and potent new concept to which the rest of this book is devoted.
Why Is A Plant-Based Diet So Healthy?
Evidence has been mounting for some time that if you include more plant foods in your diet, you
will gain a plethora of health benefits.
When you cut back on animal products in favor of more plant foods, you naturally reduce the
amount of saturated fat and cholesterol you’re eating (not to mention hormones and antibiotics). If
you're eating more whole grains, legumes, vegetables, fruits, seeds and nuts, you're also gaining
more health-promoting nutrients, such as fiber, vitamins, minerals and phytonutrients. You’re
eating less refined food and less sodium too.
Many vitamins and phytonutrients act as antioxidants to protect your body cells against damage.
Some phytonutrients provide highly targeted health bonuses; for example, plant sterols and
isoflavones have documented heart-health benefits. A diet diverse in a variety of plant foods,
containing a range of bioactive compounds, offers you the best eating strategy for optimal health.
Scientists have observed that the "Western diet"—the typical dietary pattern in the U.S., which is
high in meat, fat, processed sugar and sodium, and low in fiber—is linked with an increased risk of
chronic diseases, such as cardiovascular disease.^12
The 2010 Dietary Guidelines report a number of advantages associated with more vegetarian-style
eating patterns, including lower levels of obesity, a reduced risk of cardiovascular disease, and
lower total mortality. Research indicates strongly that plant-based diets reduce or eliminate the
risk of ischemia (restriction of blood supply to an organ), hypertension and type 2 diabetes.
(^11) Palmer S. The power of plants in your diet. Chicago Tribune. Aug 26, 2011.
(^12) Iqbal R, Anand S, Ounpuu S, et al. Dietary patterns and the risk of acute myocardial infarction in 52 countries: results of
the INTERHEART study. Circulation. 2008;118:1929–37.
Hu FB, Rimm EB, Stampfer MJ, Ascherio A, Spiegelman D, Willett WC. Prospective study of major dietary patterns and risk
of coronary heart disease in men. Am J Clin Nutr. 2000;72:912–21.
Fung TT, Willett WC, Stampfer MJ, Manson JE, Hu FB. Dietary patterns and risk of coronary heart disease in women. Arch
Intern Med. 2001;161:1857-62.