Food for Thought: Plant-based Diets

By Alexa Sinatra

Food for Thought is a blog series all about Phipps sustainability efforts surrounding food! From the Edible Garden to Phipps Culinary Arts courses, there is so much to learn about the ways Phipps dishes out sustainable food practices.

Have you ever wondered what the benefits of a plant-based diet are, or what does a plant-based diet mean? Phipps Sustainability Manager Gabs Marshall provided an array of information and helpful resources on this topic! Read on to learn more about plant-based lifestyles.

To explain what a plant-based diet is, Gabs says, “The concept of a plant-based diet revolves around the idea of being conscious of your intake of animal meat and animal products, such as dairy, eggs, and animal fats. May it be avoiding all these products, or being selective on what you consume. There are many opportunities for a plant-based diet, you don’t always have to sacrifice your favorite ingredients or culturally significant dishes to have a plant-based lifestyle.” Many diets such as vegan, vegetarian, pescatarian and flexitarian are all different ways to practice a plant-based lifestyle!

Plant-based benefits to the individual:

• More fiber: While meat does not contain fiber, plant-based foods do! Fiber helps improve our digestive systems and improves the absorption of nutrients.
• Lower blood pressure: plant-based foods help remove extra cholesterol from the bloodstream and lower risks of cardiovascular disease.
• Improved mental health: plant-based foods like onion, garlic, cabbage and brussel sprouts can stimulate the production of serotonin which can improve and regulate mental health.

Aside from benefits to the individual, there are also plenty of environmental benefits as a result. Gabs says, “A reduction in our meat consumption would make a massive impact on our energy use and overall greenhouse gas (GHG) emissions as well, as animal agriculture is responsible for 18% of GHG, more than all transportation emissions combined.”  In addition, environmental concerns such as deforestation, loss of native habitats and pollinations, carbon pollution and more would be alleviated by more sustainable ways of production and less animal product consumption overall.

A plant-based diet does not have to be a total 180 from the way you are currently eating! There are small steps you can take to ease into it, such as “Meatless Monday” which is having one day a week where you avoid meat and animal products entirely. In remaining mindful of nutrients, proteins and healthy fats, plant-based meals can be extremely satisfying! The options are endless with plant-based protein swaps! You can incorporate items like beans, mushrooms, jackfruit, seitan and tofu, that make meat swapping effortless. Gabs says, “Try to keep it fun and exciting by taking this as an opportunity to try a new meal each week- experiment with your dishes, produce, and animal product substitutes to find your favorites. There are plenty of veggie blogs out there, and even newsletters that bring the recipes right to you!“

When asked for advice about implementing a plant-based diet, Gabs says, “A plant-based diet doesn’t have to be something to stress over or change your life over night, but rather an opportunity to learn. Blogs, social media accounts and groups (like @veganpittsburgh on Instagram), classes, books and documentaries can be a source of inspiration and a great way to connect with an encouraging plant-based community.” She also mentions a fun way to get excited about meals is by growing something yourself! Whether it be an herb or a vegetable, growing it yourself can make a meal so much more satisfying. For additional information and tips, check out The Happy Cow app which is a guide to plant-based food anywhere you go. Based on your location, it will show you veggie restaurants near you, and show reviews and recommendations by fellow plant-based eaters. There are countless resources to help you to gradually implement a plant-based diet!

Phipps is a great place to begin your plant-based journey!  The Edible Garden, Café Phipps, and Phipps’ Culinary Arts program can help you easily find a selection of vegan and vegetarian options that highlight ingredients that are sourced locally and sustainably. Learn more by visiting phipps.conservatory.org/Café.