Eating a Plant-Based Diet

Plant-based or plant-forward dietary patterns consist of primarily foods from plants including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. These foods are full of fiber, rich in vitamins and minerals, low in calories, and low in saturated fats. The plant-based lifestyle focuses on eating minimally processed whole foods while incorporating modest amounts of fish, lean meat, low-fat dairy, and red meat sparingly.

5 ways to get started with plant-based eating:

1. Increase vegetable intake. Fill half of your plate with vegetables at lunch and dinner. Enjoy vegetables as snacks with hummus, salsa, or guacamole.
2. Choose heart healthy fats. Fats in olives, nuts/nut butters, seeds, avocados are healthier choices.
3. Include whole grain starches. Increasing your fiber intake will not only help with blood glucose stabilization and satiety but help to reduce also “bad” cholesterol levels.
4. Enjoy fruit for dessert ie banana oatmeal chocolate chip cookies, ripe juicy fruit, or apple with peanut butter.
5. Incorporate one vegetarian meal per week then increase as desired.

Eating a variety of these foods can provide adequate protein and other essential nutrients your body needs when appropriately planned by a registered dietitian. If you are interest in a vegetarian, vegan, or plant-based eating contact Vital RD for an individualized plan based off of your dietary needs and lifestyle.