Scale to Plant-Based Nutrition

Scale to Plant-Based Nutrition

Start where you are today, and scale to more plant-based as you incorporate healthier choices. Don’t focus on what you are giving up, but what you are adding to your nutrition and health.

I'm Considering More Plant-Based Nutrition, Where Do I Start?

The food we consume is either one step towards good health, or away from health. Depending on the regularity of poor food choices, our decisions can undoubtably result in long-term health consequences. Health Canada is strongly encouraging us to increase our consumption of plant-based nutrition.

Advantages of Plant Based Nutrition

  • Decreases our risk of cancer. In fact, 1/3 of all cancers are preventable.
  • Optimize our cardiac health, prevents and may reverse heart disease, and type 2 diabetes.
  • Lowers cholesterol.
  • Improves immune function.
  • Enables weight loss and healthy weight maintenance enabling lower blood pressure, and a decrease risk of prediabetes.
  • Increases energy and improves mood.
  • Environmentally friendly.

Which Foods Do I Need to Eat More Often?

Vegetables, fruit, whole grains, nuts and seeds, legumes (beans, peas and lentils), and water. Fruit and vegetables are high in vitamins, minerals, antioxidants and fibre. Antioxidants help protect us against cancer and heart disease, also reduces inflammation in our body. Fibre facilitates regularity for our bowels, lowers our risk of some cancers, and helps us maintain a healthy weight.

Which Food Groups Should I Limit?

Meat and poultry – beef, pork, lamb and goat are red meat. A diet high in processed and red meat increases your risk of colorectal cancer. Meat, eggs, and dairy products are high in cholesterol and saturated fat. Saturated fat raises cholesterol and leads to heart disease. Unlike whole grains, refined grains are significantly lower in fibre, and often these products are highly processed and contain added sugar and fat. Processed and packaged foods are linked to inflammation, poor food value, and obesity.

A Nutrition Plan for All Ages

Ideally, beginning to focus on a diet rich in plant-based foods as a child helps to develop a healthy eating pattern for life. These children have an advantage, unlike the average adult that consume a typical North American diet and suffers from health complications such as heart disease, diabetes, and obesity. Remember, it is never too late to start a healthier eating plan by incorporating more plant-based nutrition. Statistics prove, adults that switch to a plant-based diet are able to lower their cholesterol, blood sugar levels, and body weight.

3 Steps to Incorporate More Plant-Based Nutrition

  1. Start where you are at today. Enjoy plant-based meals that you consume regularly already, for example, pasta primavera, burritos made with beans, hummus on your wraps, minestrone soup.
  2. Modify and adapt your favourite recipes, ie. chili without the meat, choose a veggie burger instead of a hamburger.
  3. Be adventurous and explore different plant-based food and recipes. For example, choose a restaurant with plant-based options on the menu, pick up a vegetarian cookbook, surf the internet for new recipes and step-by-step instructions.
Did You Know?
There is a fun and interactive educational online course that will help you scale to more plant-based nutrition. It is convenient that you can learn at your own rate. The course provides education, supportive videos, tips, and cooking shows that encourage you to adapt your nutrition. At ACE Nutrition it is NEVER an “all or nothing” way of thinking. Check out for more details.
“ Achieving My Goal is Possible “
Michelle Deschenes really made me feel like achieving my goals is possible. Michelle gave me lots of encouragement, information and tips. Her approach is not about deprivation, but more about finding a healthy balance, which I loved.
~ Maria B.
“ I am Excited to Work with ACE Nutrition “
Michelle Deschenes is a wealth of information about nutrition and health. Michelle provided me with helpful resources and information to help support my journey towards achieving my goal. I am excited to be working with her!
~ Diane N.
“ It is Fabulous “
I just signed up and completed the 6 lessons of the online course (Nutrition for Life) at my own pace on the weekend. It is fabulous! So much information on many levels.
~ Catherine B., College Instructor
“ Surprisingly Easy Weight Loss Process “
Michelle brings a wealth of information along with energy and enthusiasm in helping her clients achieve their goals. The best part for me has been how surprisingly easy the weight loss process has been after years of struggling on my own.
~ William K.
“ I Got the Energy I Needed “
As I approach retirement age many younger people ask me how I get my energy. Michelle has taught me good nutrition from real food to get the energy I need. Now I am so sick of hearing others say "I cannot eat these carbs", when I know better.
~ Linda U.
“ I Shed a Great Deal of Weight “
Michelle Deschenes helped me shed a great deal of weight. Encouraged me to cook more healthy foods and kept me motivated.
~ Sherri P.
“ I’ve had Great Success “
I’ve been working with Michelle for a few months now, with great success. You’ll achieve results, and learn food strategies that you will carry with you long after your program is complete.
~ Karen O.
“ Smart Choices Without Deprivation “
Michelle Deschenes gave me so much material to help me make smart choices without deprivation. I appreciate that she enjoys real food and being healthy.
~ Tina C.
“ ACE Nutrition is Always Encouraging “
Michelle Deschenes is always encouraging and teaching that with small steps I can reach my goals. I have learned that if I eat for nutrition and wellbeing, weight loss will follow. It is somewhat of a trust exercise: stop depriving yourself and eat well instead. Thanks for helping me.
~ Tanie S.