A new book by Professor Luigi Fontana and chef Marzio Lanzini from the University of Sydney’s Charles Perkins Center offers a science-backed guide to eating more plant-based meals for better health and longevity.
Titled Plant Power, the book combines Fontana’s research on longevity with Lanzini’s expertise in creating nutritious, flavorful plant-based meals. It is part of their collaboration at the CPC-RPA Healthy for Life program, which aims to help people make healthier dietary choices.
Their work supports a growing trend—about 42% of Australians are now eating less meat or eliminating it altogether, often for both ethical and health reasons.
“More people are shifting away from meat-heavy diets, not just for ethical reasons, but because plant-based eating is linked to better health and a longer life,” said Fontana. “Healthy longevity comes from fueling your body with the right nutrients that support cellular repair and gut health.”
The book encourages people to start with two plant-based days per week, gradually increasing to five, while experimenting with new recipes and flavors.
The Science Behind Plant-Based Diets and Longevity
Plant Power builds on research co-authored by Fontana and Professor Walter Willett from Harvard, published in the European Heart Journal. Their findings show that plant-based diets based on whole foods are far more beneficial than those filled with ultra-processed plant-based products.
Fontana highlights two key biological processes that influence longevity:
- Nutrient-Sensing Pathways – Certain nutrients in plant foods activate mechanisms in the body that slow aging, reduce inflammation, and improve metabolism.
- Gut Microbiome – A diet rich in fiber from plant-based foods supports beneficial gut bacteria, which strengthens the immune system and lowers disease risk. Without enough fiber, good bacteria die off, increasing the risk of chronic illnesses.
Not All Plant-Based Diets Are Healthy
Fontana warns that simply cutting out meat does not automatically lead to better health. Many people replace animal products with processed foods that are high in sugar, unhealthy fats, and refined carbohydrates.
“It’s a common mistake to think that avoiding meat is enough,” he explained. “A diet full of processed foods like frozen pizza, instant noodles, sugary drinks, and plant-based meat substitutes can still raise the risk of stroke, dementia, and early death.”
Lanzini, who co-developed the book’s recipes and runs the Charles Perkins Center’s metabolic kitchen, emphasizes the importance of balanced meal planning.
“To truly benefit from plant-based eating, you need to ensure that your diet includes all essential nutrients. Instead of relying on processed alternatives, focus on whole foods,” he advised.
What a Healthy Plant-Based Diet Looks Like
The book recommends a fiber-rich, minimally processed diet that includes:
- Whole grains – Brown rice, barley, millet, spelt, buckwheat, and rye
- Legumes – Lentils, chickpeas, black beans, kidney beans, soy products like tofu
- Nuts – Walnuts, almonds, cashews, pistachios, pecans, and macadamia nuts
- Seeds – Flaxseeds, chia seeds, pumpkin seeds, sunflower seeds
- Low-glycemic fruits – Berries, apples, cherries, kiwifruit, citrus fruits
- Healthy fats – Extra-virgin olive oil, avocados
A Practical Guide to Better Health
The authors hope Plant Power will help people transition to healthier eating habits without feeling overwhelmed. By making small, sustainable changes—such as increasing plant-based meals gradually—people can experience long-term health benefits.
With a focus on whole foods and science-backed nutrition, this book provides a roadmap for anyone looking to improve their well-being through plant-based eating.
If you care about nutrition, please read studies about how Mediterranean diet could protect your brain health, and the best time to take vitamins to prevent heart disease.
For more health information, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
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