The new book, Plant Power, by University of Sydney Charles Perkins Center chef Marzio Lanzini and Professor Luigi Fontana, is a no-holds-barred, evidence-based cookbook about what to eat more of to become healthier and live longer.
Combining Fontana’s expertise in longevity research with Lanzini’s culinary skills, the book is part of their work in the CPC-RPA Healthy for Life program, which promotes healthier dietary choices. Their advice aligns with a growing trend—42% of Australians are now eating less meat or cutting it out entirely for health and ethical reasons.
Why Plant-Based Eating Supports Longevity
Fontana, co-author of a study with Harvard Professor Walter Willett, explains how whole-food plant-based diets are much healthier than processed plant-based product-led diets.
He sets out two chief means by which plant-based nutrition can promote long life:
1. Nutrient-Sensing Pathways – Certain nutrients in plants slow down aging, reduce inflammation, and boost metabolism.
2. Gut Microbiome Health – Fiber-rich plant foods support healthy gut bacteria, which stimulates the immune system and reduces disease risk.
Not All Plant-Based Diets Are Equal
Fontana warns against replacing meat with very processed foods like plant-based meat substitutes, candy, and refined carbohydrates. They may also increase the risk of serious disease like stroke, dementia, and premature death.
“To really benefit from it, you need to be on a high whole-food diet—not just a meat-avoidance,” Lanzini says.
What a Healthy Plant-Based Diet Entails
Plant Power recommends a typical balanced diet that includes:
✔️ Whole grains – Brown rice, barley, millet, and buckwheat
✔️ Legumes – Lentils, chickpeas, black beans, and tofu
✔️ Nuts & seeds – Walnuts, almonds, flaxseeds, and chia seeds
✔️ Low-glycemic fruits – Berries, apples, and citrus
✔️ Healthy fats – Extra-virgin olive oil and avocados
Shifting to a Plant-Based Lifestyle
The book suggests starting with two vegetarian days a week and progressing to five, experimenting with flavors and recipes to transition.
Focusing on whole, nutrient-dense foods, Plant Power presents a straightforward prescription for improving well-being through healthier eating—without the weight.
