FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 33
PLANTFORWARD
Climate-Smart Eating
BY ISABELLA HOURIHAN, APD
Choosing a plantforward approach
to eating can help
adults improve
wellbeing while
reducing the
ecological footprint
of their diets.
Plant-forward eating
focuses meals on
vegetables, legumes,
whole grains, nuts,
and seeds, while still
recommending small
amounts of animal
products for 昀氀exibility.
Small, consistent
changes can support
energy, nutrition, and
environmental support.
What Is Plant-Forward
Eating?
Plant-forward eating
places plant foods at
the centre of the plate,
with animal proteins
optional rather than
mandatory. Unlike strict
vegetarian or vegan
diets, this approach is
昀氀exible and accessible,
allowing for occasional
meat, poultry, eggs,
or dairy. Studies show
that plant-based diets
rich in 昀椀bre, vitamins,
and phytonutrients are
associated with lower risk
of cardiovascular disease,
type 2 diabetes, and
certain cancers.
Climate-Smart Food
Choices
Food production
contributes to
greenhouse gas
emissions, water use,
and land depletion.
Plant-forward eating
prioritises lower-impact
foods such as legumes,
whole grains, nuts,
seeds, and seasonal
vegetables. For example,
beef and lamb have
high emissions, whereas
lentils, beans, tofu, and
seasonal vegetables
are much lower. Simple
swaps, like a lentil curry
instead of beef, bean
tacos, or a mushroom
stir-fry, can reduce
environmental impact
while maintaining 昀氀avour
and satisfaction.
Plant Foods and Iron:
Getting Enough
Iron intake is often
a concern for adults
shifting toward more
plant foods. Non-heme
iron, found in plants, is
absorbed less ef昀椀ciently
than heme iron from
meat, but the body can
adapt when iron stores
are low. Research shows
that vegetarians often
have slightly lower ferritin
levels but not necessarily
higher rates of anaemia.
Some evidence also
suggests that moderate
non-heme iron intake
may lower colorectal
cancer risk.
