9 Tips to Incorporate More Plant-Based Foods to your Diet

There is a lot of hype right now about eating a plant focused diet to improve ones health and prevent lifestyle diseases. Many nutritional studies show a strong relationship between increased plant (fruits, veggies, legumes, etc.) intake and prevention of many lifestyle diseases. It is important to note that I am not talking about highly processed plant based foods. Instead, include fresh wholefood ingredients like those found in the produce aisle.

Plants offer vitamins and minerals, phytochemicals and antioxidants, as well they help you increase fiber intake, something many Americans appear to be falling short on. Going plant based is not for everyone, but adding more plants to your diet should be a goal and can be easier than you may think.

9 Tips to Include More Plant-based Foods:

1. Start your day with a plant-based meal, such as a smoothie, oatmeal with nut milk and fruit, or pancakes. Here is a great smoothie recipe to try, Classic Green Smoothie

2. Make vegetables the priority of your meals. You can saute, grill or roast them. You may add vegetables to soups, pastas, and casseroles. Greens are also a great addition to smoothies.

3. Experiment with plant-based protein sources. Lentils, tofu, and beans are all great options to include. Daals, black bean burgers, burritos, and quesadillas are great meal options.

4. Incorporate more fresh fruit into your diet. You can add it as a breakfast side, in smoothies and juices, salads, snacks, etc.

5. Include more whole grains into your diet. Quinoa, brown rice, farro, millet, and barley, are all great options. They contain many nutrients. Grain can be used in replacement for rice and can be used in salad bowls.

6. Build a meal around a salad. Salads are GREAT and make an easy, and nutritious meal. Start with your vegetable base, add some fruit, nuts and/or seeds, grains, etc. Prepare and use a delicious dressing recipe like this one here.

7. Spice it up. Experiment with different spices and herbs to add some flavor (and nutrients) to your plant-based dishes. Here is a sauce I love to add to just about everything, Avocado Chutney (Fo'shizzle) Drizzle Sauce. This delicious sauce tastes great on salad bowls, burgers, tacos, etc.

8. Plan it out. Planning out your meals in advance is always a great way to succeed and achieve your goals. Be sure to have a variety of plant based foods available at home and when on the go.

9. Try some of the many delicious plant-based meat alternatives. Black bean burgers, lentil loafs, veggie balls, etc. Tip: make your own as many varieties have unwanted ingredients and are often loaded with sodium.

Everyone is different, we have different dietary needs and preferences. Be creative, stay focused, and have fun experimenting with new, exciting foods and recipes!

Cheers to health!

Bobbielee, Xo