People often tell me they want to be “more vegan” for health and compassion.  For a variety of their own reasons, they’re not ready to give up animal products altogether. This post will address health, and the next post will address compassion.

What percentage of my diet needs to be plant-based for optimal health?

The best advice simply is to eat A LOT of whole (unprocessed) plant foods.  While there still may be debate about whether 100% plant-based is better for optimal health than 80-90% plant-based, the evidence is clear that your diet should be at least largely plant-based, with a focus on whole foods.

There is no requirement for animal-based foods in the human diet, so you certainly can create an optimally healthful diet that’s 100% plant-based. The myth that plant-only (vegan) diets are inadequate finally has been busted. Even the conservative Academy of Nutrition and Dietetics (formerly the American Dietetic Association) says balanced vegan diets are adequate and healthful at all stages of life.

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

By the way, please keep in mind that “vegan” does not equal “healthful diet.” A vegan diet just means no animal-based foods, so someone could eat lots of processed foods, sugar, simple carbohydrates, salt, and fat and still be eating a vegan diet. It’s true that vegan diets on the whole tend to be more healthful because most people eating this way usually eat more vegetables, fruits, legumes, whole grains, nuts and seeds than the average person eating the standard American diet (S.A.D.). These plant foods contain all the nutrients needed without the cholesterol, saturated fat, and animal protein associated with increased risk of many diseases, including serious ones such as diabetes, heart disease, and some cancers.

In summary, from a health perspective, make at least the majority of your diet plant-based. Focus on eating:

• Whole versus processed foods.
• Plenty of variety. Include vegetables, grains, fruits, legumes, nuts & seeds. Eat widely from these groups and make your diet literally colorful.
• Plenty of raw and lightly cooked vegetables.