Plant-Based Diet Tips for Beginners - How To Start Your Plant-Based Diet Journey? [VIDEO]

8 ways to get started with a plant-based diet - Plant-Based Primer: The Beginner’s Guide to a Plant-Based Diet. One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet. Here are some tips to help you get started on a plant-based diet. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760 1. Eat lots of vegetables. Fill half 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. Use it as a garnish instead of a centerpiece.
3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, 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, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal. What is a plant-based diet and why should you try it? Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. You’re probably thinking that moving to a plant-based diet sounds like a great idea, but you don’t know where to start. Don’t worry, you’re in the right place—we’ve got the tools, insight, and expertise to make the change easy and enjoyable. We’ll answer your questions, provide helpful advice, and share the techniques you need. THE BENEFITS OF A WHOLE-FOOD, PLANT-BASED DIET There are several major benefits to moving to plant-based nutrition, all supported by excellent science. These benefits include: Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories. Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes. A lighter environmental footprint: A plant-based diet places much less stress on the environment. Try: SIMPLE PLANT-BASED RECIPES TO GET YOU STARTED. PLANT-BASED SNACKS YOU CAN MAKE IN 5 MINUTES. The Health Benefits of Eating a Plant-Based Diet and How to Get Started. Learn more about eating plant-based and how to start getting more whole foods and plants into your diet. The idea of eating "plant-based" sounds healthy. And it is. "Plant-based" is also a buzzword we're seeing more and more. But what exactly is a plant-based diet and what makes it healthy? A plant-based diet means eating more whole foods and plants-fruits, vegetables, whole grains, legumes, and nuts and seeds. One of the best parts about eating a plant-based diet is that you can define your strictness. It doesn't necessarily mean plants only. For some, a plant-based diet does exclude all animal products (a vegan diet). For others, it's just about proportion-choosing more of your foods from plant sources than from animal sources. It's a nice way to make plants a main part of your diet without needing to completely eliminate dairy, eggs, meat and fish (you can just eat less of these). How to start eating a more plant-based diet 1. Seek out healthy fats. 2. Eat vegetables at breakfast. 3. Have a vegetarian dinner once a week. 4. Try fruit for desserts and snacks. 5. Try one new-to-you plant food a week. If this is your goal, you're not just increasing the amount of plants you're eating, but you're also adding variety to your diet, which means you'll be getting a different balance of good-for-you vitamins and minerals. Some less-common veggies to try: bok choy, rutabaga, squash blossoms, celeriac, kohlrabi.


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