Why a Plant-Based Diet Can Boost Your Energy and Wellness

Plant-Based Diet: A Lifestyle for Better Health and Energy

New York City Mayor Eric Adams has long been an advocate of healthy eating. After being diagnosed with diabetes, he switched to a plant-based diet—and the results changed his life. He reports improved overall health, clearer focus, and a surprising boost in energy. Inspired by these benefits, the city has launched new plant-based lifestyle medicine programs to help residents adopt healthier eating patterns.

What Is a Plant-Based Diet?

A plant-based diet focuses on fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. Unlike strict vegetarian or vegan diets, it does not require you to eliminate animal products completely. You can still eat poultry, fish, eggs, and dairy, but the majority of your plate—ideally two-thirds—should come from plant foods.

The key is prioritizing plants as the foundation of your meals rather than centering meals around meat or processed foods.

Why Is a Plant-Based Diet Healthy?

Plant-based eating provides a wide range of nutrients: fiber, plant protein, healthy fats, vitamins, and minerals. Studies show that this style of eating can help:

• Prevent and manage chronic diseases like diabetes and heart disease
• Support healthy digestion
• Reduce reliance on medications
• Promote sustainable weight management

For most adults, this eating plan can be an excellent path to improved long-term health. If you have specific digestive or medical concerns, consult your doctor before making significant dietary changes.

How to Get Enough Protein Without Relying on Meat

Protein is not only found in animal products. Excellent plant-based sources include:

• Tofu and tempeh
• Lentils and beans
• Nuts and nut butters
• Seeds (chia, flax, sunflower, pumpkin)
• Quinoa

Animal proteins can still be part of your diet, but they should be a smaller portion, while plant-based proteins take center stage.

How to Start a Plant-Based Diet

Transitioning can feel overwhelming at first. Start small and build momentum:

1. Fill at least two-thirds of your plate with plant foods at every meal.
2. Gradually reduce animal-based products until they appear in just one meal a day.
3. Include colorful vegetables and fruits in every meal.
4. Choose whole grains like oats, quinoa, barley, and brown rice.
5. Add healthy fats such as avocado, olive oil, nuts, and seeds to stay full and satisfied.

Sample Plant-Based Meals

• Breakfast: Oatmeal with almond milk, walnuts, and berries, or whole grain toast with avocado and tomato.
• Lunch: Mixed green salad with avocado, olives, tomato, cucumber, feta, and whole grain pita, or a wrap with hummus, lettuce, tomato, onion, and apple slices.
• Snack: Fresh fruit with almond butter, a handful of nuts, or carrot sticks with hummus.
• Dinner: Grilled salmon with roasted zucchini and quinoa, or whole grain pasta with tomato sauce, spinach, and garlic.

8 Practical Tips for Success with Plant-Based Eating

1. Fill half your plate with vegetables at lunch and dinner.
2. Treat meat as a side dish, not the centerpiece.
3. Use healthy fats such as olive oil, nuts, seeds, and avocado.
4. Dedicate at least one day per week to eating entirely plant-based.
5. Make whole grains the star of your breakfast.
6. Eat a variety of leafy greens daily.
7. Build your meals around hearty salads with fresh herbs, beans, and whole grains.
8. Choose fruit as dessert—berries, melons, peaches, and apples are naturally sweet.

Final Thought

A plant-based diet is not a short-term trend—it’s a lifestyle that supports energy, mental clarity, and overall well-being. By making small, consistent changes, you can experience lasting benefits for your health and your quality of life.