So maybe you’ve heard the buzz about plant-based diets. Well, this is one trend where you don’t want to be left out. The current United States Dietary Guidelines for Americans recommend we make half our plates plants. This is illustrated in the current model, MyPlate. This means more fruits and vegetables, whole grains, and plant-based protein. Plant sources of protein include beans, peas, lentils, and nuts. Plant-based foods are often cost effective and offer a variety of health benefits.
The advantages of eating more plants is not only helpful on the waistline but also on the wallet. Choosing plant-based sources of protein for a meal is cheaper than purchasing meat and poultry. Even replacing one meal a week with a meatless meal is beneficial. Plants offer multiple health benefits as well including vitamins, minerals and fiber. The more variety in color of the produce, the more abundant the vitamins and minerals in your diet. Be sure to include dark greens like spinach and broccoli and red/orange produce such as carrots, sweet potato and strawberries. Fiber is another nutrient needed in our diets. It regulates blood sugar levels, lowers cholesterol, increases satiety and helps maintain normal digestive function. With all these benefits, why not try some plant-based recipes?
You’ll be happy to know that adding plants to your diet is easier than you think! Beans can be pureed and mixed into desserts such as brownies and cookies. Add lentils and beans to soups and casseroles. Make stuffed peppers with beans, rice and tomatoes. Try making your own veggie burgers with beans, corn, and chopped mushrooms and sweet potato. Snack on carrots, cucumbers and celery and dip into hummus, bean dip or guacamole. Prepare homemade salsa with tomatoes, peppers, onions, cilantro and lime juice. These are just some of the many ways to increase plants in your diet.
Planning meals around plants such as fruits and vegetables, whole grains and beans, peas, lentils or nuts can help you meet the MyPlate goal of making half your plate plants. Choosing meatless meals will help you save money and plants provide our bodies with nutrients needed for optimal function. While it might seem daunting to increase the plants in your diet, making small changes at a time will help you be successful. With so much variety and nutritional value, what’s not to love? Join the plant revolution today!
Article provided by Bethany Soderlund, UWGB Dietetic Intern