1. Evidence from Studies

• Australian research shows predominantly plant-based diets significantly reduce chronic disease risk.

• University of Sydney: countries with higher plant protein intake have longer life expectancies.

• For adults >60, increasing plant protein (legumes, nuts, whole grains) lowers cardiovascular and metabolic disease risk.

• International studies: plant-based diets linked to a 32% lower combined risk of chronic diseases (cancer, heart disease).

2. Key Recommended Plant-Based Foods

• Vegetables & Legumes: high in fiber/antioxidants (e.g., beetroot, kale, spinach); reduce inflammation and insulin resistance.

• Fruits: citrus fruits, kiwifruit, and vitamin C–rich options support eye health and reduce macular degeneration risk.

• Whole Grains & Nuts: whole grains provide steady energy; 30 g nuts (almonds, walnuts) daily reduce dementia & CVD mortality by 23%.

• Healthy Fats: avocados and olive oil (monounsaturated fats) help maintain healthy cholesterol levels.

3. Dietary Patterns and Chronic Disease Links

• Mediterranean Diet: plant-based with olive oil/fish; lowers inflammation and cardiovascular risk.

• Plant-Based Diet Index (PDI): Zhejiang University research—high PDI adherence → 17% lower all-cause mortality, fewer cardiovascular & cancer deaths.

• Avoiding Pro-Inflammatory Foods: limiting processed/grilled meats (polycyclic aromatic hydrocarbons) reduces rheumatoid arthritis risk.

4. Practical Recommendations

• Diverse Intake: eat ≥5 different colored fruits/vegetables daily (e.g., leafy greens + carrots + brown rice).

• Substitute Animal Proteins: replace some red meat with tofu, legumes; lowers saturated fat intake.

• Community Support: Australian government promotes plant-based diets via health education and “fruit & vegetable prescriptions”.

5. Considerations for Special Populations

• Elderly: ensure adequate plant protein for muscle health; supplement vitamin B12 if needed.

• Children: allow moderate animal protein but balance with vegetables and whole grains.