We hear a lot about plant based eating nowadays, but what does this actually mean? Do we have to be vegetarian or vegan to improve health outcomes? Not necessarily!

A plant based meal pattern focuses on plant based foods (fruits, vegetables, nuts, beans, and whole grains) as the bulk of the diet, but animal based products like meat and dairy can still be included at a lower frequency. Increasing plant foods in your diet has been shown to reduce chronic disease risk through research. Eating more plant foods provides fiber, reduces your carbon footprint, and can add more variety to your diet. To make this more approachable, ask yourself how you can add more plant based foods to your current meal rotation rather than trying to reduce meat consumption.

Here are a few ways to increase plant foods in your diet:

Try meatless Monday! Make sure to add a good source of protein like tofu, nuts, beans, etc. to your meal.
Try new vegetable recipes often. Adding different seasonings or sauces can make recipes more enjoyable and full of flavor. This can increase acceptance of new vegetables, and you might just find your new favorite side dish.
Consider your favorite meals. Can you add more nutrient density to them? What fruits or vegetables would be good additions to add a new flavor or texture?
Snacks can be a great way to add more nutrient dense foods like fruits, vegetables, and whole grains. Consider options like whole grain crackers + hummus, fruit + peanut butter, or almonds + popcorn.
Follow more plant based creators on social media and blogs. Some of my favorites are: Pick Up Limes, Plant Based RD, and Gaz Oakely. Many other recipe developers who are not plant based also create many plant based recipes, so be sure to check your favorites’ posts and blogs!

These are just a few simple tips to start adding more plant foods to your meals. If you have questions, or want to work with a dietitian that can help you with this, contact us at Lemond Nutrition!