The Power of Plant-Based Foods: Benefits for you and the planet

Plant-based eating isn’t just a trend—it’s a powerful way to protect the planet, improve your health and create a more sustainable future. With small changes to your plate, you can make a big difference.

"Making the transition to a plant-based diet may well be the most effective way an individual can stop climate change." Zen master Thich Nhat Hanh

Plant-Based Eating: Back to Real Food

Plant-based foods are exactly what they sound like—foods primarily derived from plants. This includes vegetables, fruits, nuts, seeds, whole grains and legumes. But it’s not just about excluding animal products; it’s about including a wide variety of nutrient-rich foods that grow from the earth.

Adopting a plant-based approach doesn’t mean you must become vegetarian or vegan. It’s about focusing on real, minimally processed foods that come from plants.

Think of foods your grandparents would recognise as food—not ultra-processed items packed with artificial flavours, stabilisers or preservatives.

(Source: Columbia University Irving Medical Center ).

"Eat food. Not too much. Mostly plants," Michael Pollan

Why Go Plant-Based? The Benefits for the Environment

• More Efficient Food Production: Did you know more than 75% of agricultural land is used for raising livestock? Switching to plant-based foods allows the sun’s energy to go straight into growing food for us. This means we could produce enough food to feed the world’s population using just a quarter of the land currently required.
• Better for the Climate: Livestock production is a leading contributor to greenhouse gas emissions, including methane, which is 80 times more warming than CO? over 20 years. By eating more plants, you reduce these emissions and help combat climate change.
• Conserves Water Resources: It takes 15,000 litres of water to produce just 1kg of beef, and generally far less for plant-based alternatives. Shifting to a plant-rich diet can significantly reduce the strain on the world’s freshwater supplies.
• Protects Habitats and Forests: The biggest driver of deforestation is agriculture, particularly for livestock grazing and growing animal feed crops like soy feed. A plant-based diet helps preserve vital habitats and biodiversity.
• Supports Ocean Health: Reducing fish consumption decreases overfishing, protects marine ecosystems, and prevents destructive practices like bottom trawling.

Health Benefits of Eating More Plant-Based Foods

• Lower risk of heart disease: Plant-based foods are rich in fibre and low in cholesterol.
• Improved gut health: A diet full of fibre-rich fruits, veggies, and whole grains promotes a healthy microbiome.
• Reduced risk of chronic diseases: Eating more plants and less red and processed meat lowers the risk of diabetes, stroke and some cancers.
• Better weight management: Eating whole, plant-based foods are naturally nutrient-dense and lower in calories.
• Mental Health Benefits: The right mix of foods and nutrients may serve as a buffer against stress, anxiety, depression and a range of other psychological issues.
• Boosts Energy Levels: Complex carbohydrates and essential nutrients in plant-based foods provide sustained energy, helping you stay active and focused.
• Better Skin: Plant-based foods like fruits, vegetables and nuts are excellent sources of antioxidants, which protect cells from free radical damage linked to aging, heart disease, cancer and more.

Getting Started with Plant-Based Eating

Transitioning to a more plant-based diet doesn’t have to be done all at once. Here are some simple tips to get started:

1. Start Small: Try one plant-based meal a week. Make a "shepherdless pie" with lentils, swap meat for tofu in stir-fries, or whip up a bean chilli.

2. Stock Your Kitchen with Plant-Based Staples: Keep beans, lentils, whole grains, nuts, seeds, and fresh fruits and veggies on hand. Experiment with soy-based proteins like tofu and tempeh, or try plant-based dairy alternatives like almond or oat milk.

3. Balance Your Meals: Make sure your meals include:

• Protein: Include legumes like lentils, butter beans or other beans, chickpeas, quinoa or tofu.

• Healthy fats: Avocado, nuts, seeds and olive oil.
• Whole grains: Brown rice, oats or whole-grain bread.
• Vegetables and fruits: The more colourful, the better!

4. Choose Whole Foods: Skip ultra-processed foods and opt for natural ingredients your grandmother would recognize. Think fresh veggies, hearty grains and simple recipes.

The Protein Myth

One of the biggest misconceptions people have when they hear about plant-based is that they might not get enough protein. But the fact is, we can get a lot of our protein from plant-based foods such as legumes, lentils, tofu, nuts and seeds. (Source: Mayo Clinic News Network)

Many top athletes thrive on a plant only approach to eating, such as U.S. soccer player Alex Morgan, NBA star DeAndre Jordan, NFL quarterback Cam Newton, tennis legends Venus and Serena Williams and champion boxer Canelo álvarez.

What to Watch and What to Read

• The Game Changers: Presented by James Cameron, Arnold Schwarzenegger, Jackie Chan, Lewis Hamilton, Novak Djokovic and Chris Paul — a revolutionary new film about meat, protein and strength.
• In How Not to Die, Dr. Greger gives us his Daily Dozen, a simple checklist of the foods we should try to consume every day to help maximize our health. Full of practical, actionable advice (Source Nutrition Facts).

Organisations that Help

UK: Meat Free Monday encourages at least one meat-free day a week to improve health and reduce environmental impact.

US: Meatless Monday Official promotes better health and sustainability by skipping meat once a week.

Green Fridays: Explore plant-based recipes at GreenFridays.org/recipes and follow Meat-free Monday on Instagram for weekly recipes and tips: www.instagram.com/greenfridays4future/

Thanks for reading and have a great weekend!

The Green Fridays Team

Know someone who might be interested in this newsletter? Subscribe on LinkedIn and follow us on Instagram.