My diet is always a hot topic at any dinner party, people seem curious to know what exactly it is I eat, where I get my protein from and how sustainable the way I eat is. Besides all that; I’ve noticed that there is a general confusion between the different types of plant-based diets, so I’m shining a light on what it means to eat a plant-based diet, various sources of protein as well a dietary benefits.
Before I get into what my personal diet entails, let’s get into those differences. As far as my knowledge goes, there are three types of plant-based diets namely, vegan, vegetarian and pescatarian. Here are the distinct features of each diet:
Vegans eat mostly fruits, nuts, beans, seeds, lentils and vegetables whilst refraining from animal foods, including meat, fish, chicken, pork whilst refraining from any other foods sourced from animals such as eggs and dairy.
Vegetarians eat mostly fruits, nuts, beans, seeds, lentils and vegetables whilst refraining from animal foods, including meat, fish, chicken, pork; but do eat eggs and dairy.
Pescatarians eat mostly fruits, nuts, beans, seeds, lentils and vegetables whilst refraining from animal foods, including meat, chicken, pork; but do eat fish, eggs and dairy.
The plant-based diet that I ascribe to is pescatarian; I choose to eat pescatarian because it is the plant-based diet that resonates the most with me, my body, my health and my lifestyle.
Sources of protein for Pescatarians:
Fish (like salmon and tuna), I generally only try to eat fish on special occasions because it is very pricey and also in consideration of the environment.
- Milk (as well as foods that contain milk such as yoghurt and cheese); I am obsessed with cheese, not only is it yummy but it also serves as a great source of protein.
- Nuts (such as cashews, peanuts and almonds), these are my go-to snacks, especially when I am on the go.
- Eggs are a huge source of protein and also form part of breakfast, which is said to be the most important meal of the day. I eat about three eggs a week only.
- Legumes (beans, lentils, chickpeas), from humus to paneer, there is no limit to the delicious meals one can make from this yummy protein source.
Benefits of Eating Pescatarian:
- Environmental benefits (especially when coupled with consciously eating sustainable seafoods)
- Promotes heart health through its nutritional benefits (high omega, fresh fruits and vegetable intake)
- Improved mental function
- Improved digestive functioning
Food preferences vary from person to person and I strongly stand against ‘food-shaming’, bullying, guilt-tripping and harassing others into altering their diet. Exercising tolerance, open-mindedness and acceptance is far more important than dietary preferences.
Article by Beauty Boois
Chakula changu ni mada ya moto wakati wa karamu yoyote, watu wanaonekana kuwa na hamu ya kujua ni nini hasa ninachokula, ninapata wapi protini yangu na jinsi ya kudumu ya njia ninayokula. Kwa kuongezea, kuna utata kati ya aina tofauti za lishe ya mimea, kwa hivyo ninaangazia nini inamaanisha kula lishe ya mimea, vyanzo mbalimbali vya protini na faida za lishe. Kabla sijaingia katika kile chakula changu binafsi inahusisha, hebu kupata katika tofauti hizo. Kwa mujibu wa utafiti wa utafiti, kuna aina tatu za chakula cha mimea: vegan, mboga na pescatarian. Vegan hula matunda, karanga, maharagwe, mbegu, vitunguu na mboga, wakati wa kujiepusha na vyakula vya wanyama, ikiwa ni pamoja na nyama, samaki, kuku, nguruwe, wakati wa kujiepusha na vyakula vingine vinavyotokana na wanyama kama mayai na maziwa. Wanyama hula matunda, karanga, maharagwe, mbegu, vitunguu na mboga, wakati wa kujizuia kutoka kwa vyakula vya wanyama, pamoja na nyama, samaki, kuku, nguruwe, lakini hula mayai na maziwa. Pescatarians kula matunda, karanga, maharagwe, mbegu, vitunguu na mboga wakati wa kujizuia kutoka kwa vyakula vya wanyama, ikiwa ni pamoja na nyama, kuku, nguruwe; lakini kula samaki, mayai na maziwa. "Kila chakula cha mimea kinaweza kuonekana kama ""pescatarian"" - chakula cha mimea ambacho kinaweza kuonekana kama ""pescatarian"" kwa sababu ni chakula cha mimea ambacho kinahusiana zaidi na mwili wangu, afya yangu na mtindo wangu wa maisha." Kwa wale wanaopenda kula samaki, samaki (kama samaki wa samaki na tuna) ni muhimu sana kwa sababu ya gharama kubwa na mazingira. Maziwa (kama vile vyakula vinavyokuwa na maziwa kama vile yoghurt na jibini); Mimi ni obsessed na jibini, si tu ni ladha lakini pia hutumika kama chanzo kikubwa cha protini. - Nuts (kama vile cashews, karanga na lozi), hizi ni kwenda-kwa vitafunio yangu, hasa wakati mimi ni juu ya kwenda. Mayai ni chanzo kikubwa cha protini na pia ni sehemu ya kiamsha kinywa, ambacho inasemekana kuwa chakula muhimu zaidi cha siku. Mimi hula mayai matatu tu kwa juma. Mazao ya mboga (beans, lentils, chickpeas), kutoka humus hadi paneer, hakuna kikomo kwa chakula kitamu mtu anaweza kufanya kutoka kwa chanzo hiki cha protini kitamu. Faida za kula Pescatarian: - Faida za mazingira (hasa wakati pamoja na kula kwa ufahamu chakula cha baharini endelevu) - Inakuza afya ya moyo kupitia faida zake za lishe (omega ya juu, matunda safi na mboga) - Uboreshaji wa kazi ya akili - Uboreshaji wa utendaji wa kumeng'enya chakula - Mapendeleo ya chakula hutofautiana kutoka kwa mtu hadi mtu na mimi nina msimamo mkali dhidi ya 'kushutumu chakula', unyanyasaji, hatia na kusumbua wengine. Kuonyesha uvumilivu, uwazi na kukubali ni muhimu zaidi kuliko upendeleo wa chakula. Makala na Beauty Boois