Thinking of a Plant-Based Diet? Here’s What You Should Know

By: Kara Howa

If you have ever wanted to eat healthier, you have likely been told to eat more veggies. But what

does that actually look like?

In simple terms, a plant-based diet focuses on foods that come from plants. This isn’t a strict diet

as some may imagine, but a flexible way of eating. It means making fruits, vegetables, legumes

(e.g. beans and lentils), whole grains, nuts, and seeds, the main portion of your plate. You don’t

have to go fully vegan or vegetarian to be on a plant-based diet. It is more about making the shift

to focus on building meals around minimally processed plant foods.

Centering your diet around plants can significantly support your long-term health.

1. Plants are the only source of dietary fiber, which is crucial for good digestion, maintaining

stable blood sugar, and helping you feel full.

2. Plant-based foods are great sources of antioxidants. These compounds help fight inflammation

and protect your cells from damage

3. Research from the National Institutes of Health and Journal of the American Heart

Association points out that plant-based eating patterns (e.g., Mediterranean diet) can reduce the

risk of cardiovascular diseases, high blood pressure, and certain cancers

Myth 1: Plant-based diet means only eating salads

This statement is false. There are many types of meals to eat in a plant-based diet. Some

examples include pasta with lentil sauce, bean chili, vegetable curry, oatmeal bowls, grain bowls,

and stir-fries.

Myth 2: It’s difficult to get enough protein from a plant-based diet

This statement is false. Although it is a common worry, getting enough protein is possible with a

well-planned diet. Some great sources of protein include legumes (e.g., lentils, chickpeas, black

beans), soy products, nuts, seeds, and whole grains.

Begin with committing to making one meal in the day being plant-based. This could be a veggie

sandwich or a grain bowl. Simply swapping ground meat in pasta sauce for lentils will work as

well. Also make sure to stock up on canned beans and frozen vegetables to make quick and

healthy meals. Remember, a plant-based diet is not a restrictive diet. It’s a long-term, balanced

approach that supports your health and should be flexible enough to fit any lifestyle.

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