What “Predominantly Plant-Based” Means to Me
Disclosure: This post was created in partnership with Egg Nutrition Center. I was compensated for my time. As always, all opinions are my own.
People often ask about my “predominantly” plant-based nutrition philosophy. “Does that mean you’re vegan? Vegetarian? Do you eat chicken?”
Predominantly means just that – mainly, mostly, primarily. Some days I eat vegan, some days I may include animal products, but overall I eat plant-based.
That doesn’t cut it though for most people, they want specifics. And I get it – it’s easier to understand things when they’re quantifiable. So for those who have asked, here’s the breakdown.
I eat plant-based about 85-90% of the time. Every day is different. Most days of the week, I’m eating vegan meals, but I also have fish once a week, and 2-3 times a week I have eggs. I’ll eat dairy if I’m at a restaurant and friends order a pizza, but it’s not something I purposefully add to my diet.
Why you ask? I talk about my intuitive take on plant-based eating in this post, but I wanted to elaborate on the health reasons for including some animal products – specifically, eggs.
I started eating eggs again due to concerns about choline intake.
Choline needs are increased during pregnancy and lactation and most adults don’t get enough of this critical nutrient to begin with. Because choline is mainly found in animal products, it can be low in a strict plant-based diet.
Eggs are one of the best sources of choline with about 150 mg each. During my pregnancy, I decided to include them a few times a week as a way to meet my increased needs.
While some plant-based eaters may have an issue with egg consumption, I say – to each their own. I always loved eggs prior to becoming plant-based and have been enjoying having them back in my diet. It works for me.
At about 15 cents each, eggs are an affordable, easy source of many nutrients and I have yet to find compelling evidence to suggest that any potential risks of egg consumption outweigh their benefits when consumed in moderation.
With varying amounts of 13 essential vitamins and minerals, I think eggs can absolutely be a nutritious addition to a plant-based diet.
For more info on how eggs can fit into a predominantly plant-based diet, check out this video I made in partnership with the Egg Nutrition Center:
I plan on doing another post on fish consumption soon – a tricky topic regarding health benefits vs. environmental risks!
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Weigh in: Do you follow a predominantly plant-based diet? What does that mean to you?
Martha says:
Thanks for explaining what this lifestyle means to you! Did you see this recent article about egg consumption? https://www.cnn.com/2019/03/15/health/eggs-cholesterol-heart-disease-study/index.html
My family frequently eats eggs for breakfast and dinner. I focus on their healthy components like the ones you discuss in this post, but this article was concerning to me! Do you have any insight?
Holly says:
I just wanted to thank you for this post, and your prior one about why you are predominantly plant-based. As someone who relies on Intuitive Eating to keep me sane, I have been struggling on how to square it with the clear science regarding the benefits of a plant-based diet. Your articles make a lot of sense, and have made it possible for me to adopt more plant-based meals without feeling immense guilt every time I eat something that is not on the “plan.”
Nigel Osborne says:
As veganism and plant-based eating is garnering significant attention world-wide, the animal exploitation industry clearly is running scared and has decided to get in on the action – with the help of paid propagandists such as yourself.
“This post was created in partnership with Egg Nutrition Center. I was compensated for my time.” As such, this declaration immediately reveals you have a bias and cast doubt on your credibility. And now, in conjunction with the ENC, you are attempting to confuse the meaning of terms like “plant-based” and maybe even what it means to be “vegan” by using these words interchangeably in this blog post. Not surprising, though, given the ENC’s marketing strategy has often been devoted to confusing the publics view on such things as the health efficacy of eggs.
First off, “vegan” is NOT a diet. Veganism is a moral philosophy. Period. And an exclusive plant-based diet is what one eats when they are vegan. One can certainly eat a “predominantly plant-based” diet, but then to go on and say, “Some days I eat vegan” is absolutely misleading.
As it relates to choline, or more accurately – phosphatidylcholine, when we consume dietary choline it is converted by intestinal bacteria into something called trimethylamine. This in turn is oxidized in the liver to trimethylamine n-oxide (TMAO). Many studies have showed “that TMAO was pro-atherosclerotic . . . and was associated with vascular disease in patients.” And researchers have confirmed that intestinal flora plays a major role in converting choline to TMAO. Furthermore, it also shows patients who underwent coronary angiography, and had higher levels of TMAO, were at risk 2.5x greater for a cardiovascular event.
And while I’m sure animal welfare is not your forte, let me assure you and your readers, that egg production represents the most cruel form of animal agriculture on the planet – both qualitatively and quantitatively.
Regards, Nigel Osborne, Executive Director
Egg-Truth.com
Me says:
So your opinion also incredibly biased, as an executive director of an anti egg website. Puts your comment into perspective,which is good considering how aggressive and rude it was. Good to know. Also, some people can’t have soy or broccoli. Since you’re not a medical doctor, as I’m sure you’d have added that, perhaps practice more civility and less judging others based on your personal preferences.
Leandro Lopes says:
I don’t know this gentleman Nigel, but his response is not disrescteful. Disrespectful is people who are cruel to animals for a taste bite. Disrespectful is when people justify their egos. I also found your responses a lot more heavy.
Jen says:
So animal cruelty is not ok but it’s ok to be cruel to humans? That comment could have been written in a much kinder and more respectful way. The world would be a better place if everyone ate a plant based diet. It would also be a better place if everyone was kind and respectful to each other. I appreciated the honesty and openness in this post.
Ashley says:
Thank you!!
Nigel Osborne says:
And for the record, the essential amounts of choline can be found in plant-based foods such as soy milk, tofu, quinoa and broccoli. None of which contains the cholesterol and saturated fat contained in eggs.
Julie says:
My family is predominantly plant based. Would you rather we eat mostly meat and dairy instead? I don’t claim to be vegan, but if it is really that essential to you that people adopt “veganism” then you could consider encouraging people to do as much as they can or want to. That to me would say you really care about the impact change could have. Let’s all be on the same side!
Lori Hammond says:
Thank you for your “predominately plant-based diet. I love fruits and vegetables and only eat meat/eggs once a day. Lori
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