Plant-based eating guide -
The quality of the food you're eating matters, no matter what type of eating pattern you follow. A Journal of Nutrition study found that the more people avoided meat, the more ultra-processed foods they ate.
The authors concluded that not all vegetarian diets automatically have health benefits, and that highly processed foods can affect the nutritional quality of the diet.
Chocolate-Banana Protein Smoothie you can sub nondairy milk of choice. One-Pot Tomato Basil Pasta. No-Bake Vegan Date Brownies. Here are some pros and cons to consider as you think about starting a plant-based diet. A well-planned plant-based diet does a body good. Case in point: A study published in the Journal of the American Medical Association reviewed the diets of more than , people and found that the more closely they followed a plant-based diet, the lower their risk of developing type 2 diabetes, regardless of how much they weighed.
Another study published in JAMA found a link between eating plant-based proteins like beans and tofu and overall longevity. Eating more plants also affects your waistline. In a Epidemiology study, a more plant-based diet and therefore, eating less animal-based foods was associated with a smaller waist circumference and lower body fat percentage.
But the good news here is that you don't have to give up meat, dairy and eggs altogether to reap the benefits. While researchers found the more you scale back, the better for your weight and waistline, it doesn't have to be an all-or-nothing scenario. Animal agriculture takes on a toll on our environment and natural resources to be fair, all agriculture takes a toll.
Producing meat demands a lot of water too. A 2-ounce serving of pasta requires 36 gallons of water while a 4-ounce hamburger requires gallons. To combat the damage, we need to make some substantial shifts in the way we eat.
The EAT-Lancet Commission , a group of 37 scientists representing 16 different countries, was tasked with establishing the best go-forward strategy when it comes to our diets and reducing climate change. Their findings? Compared to most other diets, eating a plant-based diet is fairly easy to maintain.
There's no calorie tracking or specific meal plans to follow. It offers a lot of flexibility because there aren't any hard and fast rules either—you can reduce your meat intake, eliminate animal products altogether, or find a happy balance in between. You do what works for you.
What's the saying—failing to plan is planning to fail? But the healthiest choices of nuts and seeds are the raw, unsalted, and unsweetened variety.
Ready to put those guidelines into action? Since this diet is not about counting calories or macronutrients , there are no specific serving sizes provided. With help from Linares, we've made sure the following meals abide by the USDA nutrition guidelines. Breakfast Tofu scramble with spinach, turmeric , salt , pepper, and a slice of whole-grain toast.
Snack Roasted edamame. Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad. Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives.
Breakfast Whole-wheat tortilla filled with scrambled eggs , black beans, peppers, onions, Monterey jack cheese , and a splash of hot sauce or salsa. Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans. Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey.
Snack Whole-grain crackers with hummus. Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans. Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side. Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives.
Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll. Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice. Breakfast Soy-based yogurt with granola and blueberries.
Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes. Dessert Vegan apple crisp, like the recipe from Minimalist Baker.
Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette. Dessert Vegan cheesecake, like the one from Nora Cooks. Snack Frozen grapes and a handful of almonds.
Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple. Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad.
Dessert Sorbet topped with a tropical fruit salad mango, pineapple, and melon and shredded coconut. Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil. Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar.
Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms. Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side.
Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin. Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries. Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple.
Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts. Dessert Vegan brownies, like those from Gimme Some Oven. Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese.
Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed. Dinner Grilled tempeh with asparagus , roasted broccoli, and farro salad. Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter. Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu.
Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll. Portabellas are large and have a hearty, steak-like texture and umami flavor that makes them the perfect meat substitute.
Plus, like all mushrooms that have been exposed to UV-light, they are one of the few foods that supply vitamin D, research shows. These tacos are super juicy, meaty and the sautéed peppers and onions add a touch of sweetness.
In a large mixing bowl, whisk together olive oil, soy sauce and balsamic vinegar. Add mushrooms, bell peppers, and red onion and toss in the marinade until well coated. In fact, plant-based diets were once named for the ancient Greek Pythagoras, who reportedly feasted on vegetables, bread and honey.
The key ingredients of a plant-based diet vary depending on who you ask. Some definitions specify that the diet include only plants. Others expand the definition to mean eating plants more often than animal products. Variations of the diet can include:. Popular eating patterns like the Mediterranean diet or DASH diet also can fall under the plant-based umbrella.
Whether being vegan, vegetarian or flexitarian appeals to you, there are some things you can do to help yourself feel great and stick with it. Is it possible to get enough protein from a plant-based diet? The Dietary Guidelines for Americans recommend that adults eat a variety of proteins that add up to about 50 grams a day.
There is protein in:. Made from cooked soybeans, tofu often comes in a block with texture ranging from soft or silken to extra firm. You can cube extra-firm tofu for a stir-fry dish.
Or blend silken tofu to make sauces and smoothies. Tempeh is made from cooked soybeans that are then fermented. It comes as a firm patty that can be sliced up, marinated, and added to wraps and sandwiches.
But these foods can be ultra-processed and high in sodium. You might be interested in exploring a plant-based diet because you are concerned about animal welfare. If health is your motivation, there are lots of health benefits to choose from. For example, following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.
The key to supporting your health with a plant-based diet is to strive for foods that are minimally processed. For example:. Try to limit highly processed items like frozen meals, snack foods and sugar-sweetened beverages. Variety is key to meeting your nutritional needs with a plant-based diet. And cookbooks can be a great way to tap into a variety of recipes that put plants first.
For more ideas, check out the seemingly endless ideas on the internet. For example, you can find hundreds of vegetarian recipes at MyPlate. gov , which is based on the Dietary Guidelines for Americans.
If you are new to plant-based eating, it might be easier to start and stick with it if you take a gradual approach. The good news is that even small steps toward eating more foods from plants can benefit your health.
Here are some tips to try to gradually adopt a plant-based diet:. When planned appropriately, plant-based diets can be right for people in all stages of life, including children, pregnant or breastfeeding people, and competitive athletes.
You might also invite a friend to join you for a meal out at a restaurant that features plant-based foods. For example, certain Asian, Ethiopian, Indian and Middle Eastern diets limit red meat and focus on key components of a plant-based diet.
Speaking of nutrients, it can take a bit of planning to ensure you have what you need. Vegan and vegetarian diets can cut out natural sources of some essential vitamins and minerals. Depending on your preferred path of plant-based eating, ensure you are including meals that cover your needs for:.
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