☆EAT PLANTS FEEL BEAUTIFUL ☆ The term plant-based is everywhere. Restaurants, food packaging, diets. But what does it mean? Simply put, plant-based eating means adopting a diet that prioritizes foods primarily from plants. It doesn’t mean you have to eliminate one food group or nutrient altogether. On the contrary, it’s about eating more food groups — proportionately choosing more of your foods from plant sources, including fruits + vegetables, nuts, seeds, oils, whole grains, legumes, + beans, while meat + dairy play a supporting role.
Healthy plant-based diets offer necessary protein, fats, carbohydrates, vitamins + minerals for optimal health + are often higher in fiber + phytonutrients. Phytonutrients from fruits + vegetables help the healthy messages of vitamins + minerals be heard by the body + influence healthy function + aging. Incorporating more plant-based whole foods may have an impact on mental health, lower risk for chronic diseases, support a more sustainable food system + benefit the environment.
RDeats: Shifting to a more plant-based diet is doable when you make small, easy swaps that don’t sacrifice flavor.
- Change the way you think about meat. Reduce your portion size of meat + put more plants on your plate. Use meat as a side, not a main component of meals.
- Experiment with plant-based proteins. Choose quinoa, tofu, chia, sprouted whole grains, nutritional yeast + legumes over animal-based ones.
- Up your veggie game. Fill half your plate with vegetables at meals. When eating out, ask for double veggies instead of starchy veggies or sides.
- Choose a vegetarian meal once or twice per week. Build these meals around beans, whole grains + vegetables.
- To get kids excited, MAKE IT FUN! Try letting your child choose any vegetable at the market + involve them in selection, preparation + cooking.
- Increase good fats. Choose avocado, hummus, olives, nuts + seeds as dressings on whole grain breads + salads.
- Include whole grains for breakfast. Choose oatmeal, quinoa, buckwheat or barleky + top with nuts, seeds + fresh fruit.
