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Plant-based diet to help you live healthier and avoid chronic diseases |01 July 2022

Join us for a little Independence week celebration as our ‘Eat for our Health’ campaign gains more visibility. On Saturday June 25, a group of over 80 health staff were invited to a vegetarian-themed lunch as a token of appreciation for their work against Covid-19.

The high point of the lunch, hosted by the vegetarian restaurant Nayopi, was a presentation by the ministry's Nutrition Unit on the benefits of more plant-based foods in the diet (see separate story above).

PRESENTATION HIGHLIGHTS

We share the key points of the presentation below:
1.      The power of plants 

Some of the world's top athletes have adopted plant-based diets and have been on top of their game. Think the likens of Lewis Hamilton, Serena Williams, and even Iron Man competitors.


2.      Raising the alarm in Seychelles
Seychelles has an alarmingly high rate of overweight and obesity in children & adults. Seychellois diet is typically rich in ultra-processed foods, refined white rice, white bread and limited intake of good quality plant-based foods.
Chronic diseases are related directly to what we eat (and also what we don’t eat enough of!). 

3.      Plants are a powerhouse of nutrients  
Plants are mostly low in fat (those higher in fat contain healthy fats); cholesterol-free; low in salt; rich in many vitamins and minerals; rich in dietary fibre (soluble and insoluble); rich in phytochemicals; have antioxidant properties.

4.      Plants over pills 
Consuming more plants can help promote healthier body weight*; reduce risk of many chronic diseases like cardiovascular disease, diabetes and certain forms of cancer, not to mention improve gut health. So more plants NOW will help you avoid pills later.

 5.      All disease begins in the gut” 
(Hippocrates) But increasingly supported by modern science.

 



6.      Plants for a healthier gut microbiome 

Gut microbiome consists of trillions of microorganisms (bacteria, viruses, fungi) involved in functions critical to our health and wellbeing. More research is linking poor dietary intake and lifestyle with changes in gut microbes. 
What you eat helps fuel your gut microbes. Choosing a whole food plant-based diet can help reduce your risk of many diet-related diseases.

7.      Eat a ‘Whole Food Plant-Based diet’ (WFPB) 
Whole food means eating unprocessed, unrefined or minimally processed foods which is as close to its natural state as possible. Such foods have minimal preservatives or additives. 
Hence a whole food plant-based diet includes fruits, vegetables, grains, legumes, nuts and seeds. Since it is not a vegan diet it can also include small amounts of animal-based products such as eggs, fish, poultry and dairy.

        
8.      Limit ultra-processed foods
Foods high in sugar, salt and saturated fats as well as additives e.g. processed meats, sugary beverages, confectionary, cakes.

9.      Avoid ultra-processed plant-based foods 

For example vegan sausages/salami/nuggets and ice-cream.

10.     Increase your plant intake progressively 
We can't expect you to do all required changes overnight. Plan and slowly and gradually add more fruits and vegetables, wholegrains, local starches, nuts and seeds, beans and lentils.
 
11.     Flexible is OK
If you're not ready to go exclusively plant-based – Choose more fish and less meat.

                                   
12.     My Healthy Plate
Remember how we started with My Healthy Plate?
At least ¾ of your plate should be plant-based! 

13.     Certain nutrients to be mindful of 

When you turn to a mostly plant-based diet you need to keep an eye on deficiencies of Vitamin B12, Vitamin D and Iron.

Iron can be found in green leafy vegetables, legumes, nuts and these should be taken together with a Vitamin C source; Vitamin B12 can be found in Fortified Nutritional yeast and other fortified products. Vitamin D can be obtained naturally from sunlight exposure or from fortified products.

Alternatively, a good quality dietary supplement can provide these important nutrients.  
Thank you for joining us on our Eat for Our Health page. Look us up on Social Media - Eat for our health Seychelles on Facebook, and @eat4ourhealth on Instagram.

And don't forget to drop us a little email on myhealthyplatesc@gmail.com and let us know how you're doing with these ideas, or better still, share your favourite dishes or tips.

 

Yours in health
The E4OH Team

 

 

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