You are currently viewing A healthy diet is one of the key lifestyle factors for good health and one of the key factors in reducing the risk of diseases.

A healthy diet is one of the key lifestyle factors for good health and one of the key factors in reducing the risk of diseases.

According to the World Health Organisation (WHO), a person’s health depends:

  • 8–10% on health care
  • 10–15% on genetics
  • 30–40% on the environment
  • 40–60% on lifestyle

Conclusion: A healthy diet is one of the key lifestyle factors for good health and one of the key factors in reducing the risk of diseases.

Plant-based diet reduces the risk of cancer

Studies consistently show that a plant-based diet rich in fruit, vegetables, cereals and legumes can significantly reduce the risk of various cancers. For example, a high intake of fruit and vegetables is associated with a lower risk of mouth, laryngeal, colon and breast cancer. This is attributed to high levels of antioxidants, fibre and phytochemicals that protect cells from damage.

Studies: The Lancet Oncology (2019); Cancer Epidemiology, Biomarkers & Prevention (2015)

A plant-based diet strengthens body defences and reduces inflammation

Plant foods, such as legumes, soya and various fruits and vegetables, have anti-inflammatory properties and help boost the immune system. By reducing inflammation and oxidative stress, these products help protect the body against the emergence and development of cancer cells, as well as improve overall health.

Guidance on how to start following a plant-based diet:

1. Start small by including more fruit and vegetables

  • Why? Fruit and vegetables are rich in vitamins, minerals, antioxidants and fibre which are important for your health.
  • Tip: Try to eat at least 5 portions of fruit and vegetables every day. Start with familiar foods, such as a banana, apple or spinach in a smoothie for breakfast and a big bowl of salad for lunch or dinner.

2. Try meat-free days

  • Why? It will help you make the transition to a plant-based diet and introduce you to a wide range of tasty plant-based dishes.
  • Tip: Start with one or two meat-free days a week. This can be as simple as vegetarian soups, pasta with vegetables or bean stew. This is not only good for your health, but also a great way to discover new tastes.

3. Swap meat for plant protein

  • Why? Plant protein (legumes, tofu, tempeh, nuts) is highly nutritious and contains less saturated fat.
  • Tip: Choose lentils, beans, peas or tofu instead of meat. For example, you can make a bean stew or tofu with vegetables. Try making a plant-based version of your favourite dishes, such as a plant-based burrito or a vegan burger.

4. Replace milk with plant-based drinks

  • Why? Plant-based drinks (soya, almond, oat) are an excellent source of calcium and vitamin D and do not contain the saturated fats of dairy products.
  • Tip: Instead of regular milk, start with a plant milk such as soya or almond milk. You can use it for breakfast cereals, coffee drinks or smoothies.

5. Learn how to cook simple plant-based dishes

  • Why? When you cook yourselves, you can control what you eat and ensure that your meals are healthy and balanced.
  • Tip: Look for simple plant-based recipes that are not only tasty but also quick to prepare. For example, salad with avocado, quinoa with vegetables, couscous with tomatoes and beans, or potatoes with vegetables and tahini sauce.

6. Create balanced meals with whole grains and legumes

  • Why? Whole grains and legumes provide a long-lasting feeling of satiety and are a good source of protein and fibre.
  • Tip: Include quinoa, brown rice, chickpeas, lentils, peas in your diet. For example, make wholemeal rice with lentils and vegetables for lunch or dinner.

7. Try to eat as varied a diet as possible

  • Why? Different plant foods have different nutrients, so it is important to have a varied diet.
  • Tip: Try to include new fruit, vegetables, legumes and whole grains every week. For example, you could try quinoa, bulgur or buckwheat dishes, as well as a variety of exotic vegetables such as sweet potatoes or pumpkin.

8. Gradually reduce processed foods

  • Why? Processed foods are often high in additives, sugars and saturated fat, so cutting down on these can lead to better health.
  • Tip: Stop eating processed snacks, biscuits or junk food and instead choose fresh fruit, nuts or home-made snacks such as vegetable sticks with hummus.

9. Start with the 30-day challenge

  • Why? Try following a plant-based diet for at least a month and evaluate how you feel and what changes you see.
  • Tip: Give yourself a challenge and try to eat only plant-based food for 30 days. After a month, see if you have noticed any positive changes, such as more energy, better digestive function or improved well-being.