Plant-based diet emphasizes the consumption of fruits and vegetables; whole grains; beans and other legumes; nuts and seeds; plant oils; and herbs and spices.

Do I have to be a vegetarian or vegan to follow this diet?

No, a flexitarian dietary pattern focuses on plant-sourced foods—often for some or most meals—but that may occasionally include meat, as well as some poultry, fish, or dairy foods

What does the evidence show?

Evidence from studies supports the conclusion, that dietary patterns with the following characteristics promote low risk of major chronic disease and overall wellbeing:

(1) Protein sources primarily from plants, including soy foods, legumes, and nuts, fish or alternative sources of omega-3 fatty acids several times per week. Optional modest consumption of poultry and eggs, and low intakes of red meat, if any, especially processed meat.

(2) Fat mostly from unsaturated plant sources, with low intakes of saturated fats, and no partly hydrogenated oils.

(3) Carbohydrates primarily from whole grains with low intake of refined grains and less than 5% of calories from sugar.

(4) At least five servings of fruits and vegetables per day, not including potatoes.

(5) Moderate dairy consumption as an option.