Following in the footsteps of the updated Canada Food Guide, a number of studies have been published that support following a plant-based diet. According to research from Harvard, recently published in the British Medical Journal, swapping red meat in favour of fish or nuts can decrease your risk of premature death by almost 20 per cent. The study, which spanned eight years, looked at the dietary habits of 81,000 Americans. The results showed that those who ate more nuts and cut back on processed meats saw a reduced risk of dying prematurely. A diet rich in red meat has been linked to heart disease, type 2 diabetes and various cancers.