Getting started with a plant-based diet

The following suggestions are courtesy of Harvard Medical School.

Eight ways to get started with a plant-based diet

  1. Eat lots of vegetables: fill half of 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 and use it as a garnish instead of the main part of the meal.
  3. Choose good fats: fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
  4. Cook a plant-based meal at least once per week: make your plant-base meals around beans and whole grains and vegetables.
  5. Include whole grains for breakfast: start each morning with oatmeal, quinoa, or barley and add nuts or seeds with some fruit
  6. Go for greens: eat a variety of green leafy vegetables such as kale, collards, spinach and others each day. Steam, grill, 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, or red leafy greens. Add variety of other vegetables with fresh herbs, beans, peas or tempeh or tofu.
  8. Eat fruit for dessert: have a peach, watermelon, strawberries, blueberries, apple slices or combine them for a sweet after dinner dessert.

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