Plant Based Eating

11 Apr Plant Based Eating

All about plant-based

What is a plant-based diet? Is it the same as vegan? You might be surprised to find out that they are not one in the same.

According to Harvard Health’s Nutrition Source, “Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.”

If you’re up for a new food adventure or challenge, here are 8 ways to get started with a plant-based diet from Harvard Health:

1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Read Harvard Health’s full article here and another article on the same topic from Women’s Health. While a complete overhaul to your diet may not be necessary or desired, being mindful of the food you fuel your body with is always a good idea.

Do you have health goals that you’re actively working towards? Could eating more fruits and veggies play a role in helping you reach it?