Are you confused about all the different terms used to describe a plant-rich diet?

Here are my informal definitions as someone who’s been immersed in this space for decades.

Plant-rich diet - A diet rich in foods that derive from plants. Though oreos would qualify, I suppose, the term is used in reference to diets that promote health. Plant-rich is similar to plant-based but I think it’s clearer. Modest amounts of animal-based foods could certainly be included.

Plant-based diet - Commonly used to describe a diet of primarily plants which is usually chosen for health reasons. I see it used to refer to 100% plant-derived diets, but it certainly leaves open the the possibility of including some animal products.

Whole foods plant-based (WFPB) diet - Focuses on eating plants in their intact, whole form with minimal processing. Some whole grain pasta, whole grain bread, nut butters, etc may be included but there’s a focus on foods as they’re found in nature: whole wheat berries, oat groats, whole nuts (without the shell!), legumes, fruits, vegetables and seeds. This term usually refers to 100% plant-based diets but, again, it doesn’t necessarily exclude all animal products. If someone wants to use this term to refer to a 100% plant diet, it makes sense to say: 100% WFPB diet.

Vegan diet - Vegans avoid supporting all industries that confine or harm animals (like farms, zoos, rodeos, leather) as far as is practical. There's nothing inherently health-promoting about a vegan diet. Twizzlers and potato chips are vegan! Vegans will often say it’s not a diet but an ideology or way of life. I agree.

People will misuse these terms frequently which adds to everyone’s confusion!

The preponderance of scientific evidence shows that a whole food plant-based dietary pattern can help in the prevention and treatment of chronic lifestyle diseases. That said, most people don’t need to eat 100% plants or 100% “whole” to support their health.

Because the ethical and environmental costs of industrial animal farming are huge, I eat as plant-centric as I can. And I work with anyone who wants to eat more plants, whether it’s for their health or for any other reason.

Nutrition and Health information

Here are a few of my favorite health professionals who offer trustworthy, evidence-based content online to laypeople. Check out their podcasts, youtube channels and websites.

Physiotherapist and Nutritionist Simon Hill hosts an information-packed podcast (The Proof) where he interviews experts, mostly in the fields of nutrition and exercise. He sometimes gets 'into the weeds’ of the science but will usually emerge with some straight-forward takeaways. Simon welcomes guests with varied views on his show which I appreciate. He’ll venture into topics such as environmental sustainability and human relationships, reflecting the larger context of human health and well-being. Simon's first book, The Proof is in the Plants, came out in 2021.

Danny Lennon, MSc of Sigma Nutrition - the best nutrition science podcast

Gil Carvalho, MD, PhD of Nutrition Made Simple - very digestible little video bites of nutrition & exercise science

Mario Kratz, PhD of Nourished By Science - specializing in long-form explanatory content, and insulin resistance

Recipes

Honestly, this is my favorite topic. There are soooo many free plant-based recipes online. If you like to watch Youtube, lately I’m loving the quality of the recipes and demos from Earthy Goodness Kitchen and Rainbow Plant Life. For health, I’ll often make minor edits to their recipes like cutting back on the oil and salt.

If you’re on Instagram, you may have seen Cooking for Peanuts’ amazing reels. Her recipes are super healthy (she’s a dietitian) and enticing. They haven’t all turn out well for me but I’ll keep trying because they look so easy, nutritious, and delicious!

Other places to find wonderful recipes: Vegan Richa, Forks over Knives . . . then there are the apps and meal-planners. Once you get the hang of plant-based cooking, you can take your favorite recipes from the New York Times, or anywhere, and 'plantify' them.

The "Godmothers" of vegan nutrition

Vesanto Melina, RD, Brenda Davis, RD and Ginny Messina, RD are pioneers in the vegan and plant-based nutrition world. I have their books dating back 30 years ago and they're still going strong. The first two co-authored Plant Powered Protein in 2023 which I highly recommend for anyone concerned about getting enough protein on a plant-rich diet. It’s got some great recipes!

Have medical questions you’d like to talk over with an MD, but….

. . . your primary care doctor doesn’t have time to answer? Luckily, we have Dawn Motyka, MD. She’s a local (Santa Cruz, CA) family physician who specializes in Functional Medicine. I don’t agree with everything Functional Medicine espouses but it can be helpful. Dr Dawn has a wide breadth and depth of medical expertise and she’s great at explaining things in plain language. She’s been generously answering questions from callers and emailers on her radio show for over 30 years! We are fortunate to have her in our community.