Plant-based eating is all the rage.
Fans of the diet primarily consume vegetables, fruits and other whole foods, but meat and dairy products are still allowed in limited quantities.
“While the plant-based lifestyle encourages plant-based foods, it’s a flexible approach that can be catered to your preferences and needs,” says Tammy Fogarty, Ph.D., a registered dietitian, licensed nutritionist and owner of About Thyme Nutrition in Deerfield Beach.
A good formula to follow is 80 percent plant-based foods and 20 percent animal-based, she notes.
Adopting a plant-based diet can lower your risk of obesity, heart disease, type 2 diabetes and cognitive decline.
“It’s a healthy lifestyle choice that may improve your overall health,” she says.
If you’re interested in trying it out, here are some ways to ease into plant-based eating.
Swap in vegetables. Cauliflower comes in many forms and is a great way to sneak more veggies into your meals. Use cauliflower steaks in place of steak, cauliflower “cheese” for alfredo sauce or cauliflower rice instead of white rice, Dr. Fogarty suggests. Mushrooms, especially hearty portabellas, substitute well for meat in tacos, burritos and burgers, she says.
Eat whole grains for breakfast. Start your day with foods containing quinoa or buckwheat. “Sprouted whole grains are ideal,” she says. “Their nutrient content is greater compared to processed bread.” Options include bread, pitas, tortillas and oatmeal.
Enjoy fruit for dessert. After a meal, reach for a peach, a slice of watermelon or a cup of berries instead of something loaded with sugar and carbs. Aim for at least five servings of fruit daily, Dr. Fogarty recommends.
Try one new food a week. Expand your culinary horizons by regularly sampling vegetables that are new to you, like bok choy, rutabaga, celeriac or squash blossoms. Variety will help prevent boredom. “Pick a new veggie, and look up a recipe,” she says. O
Set It And Forget It
Breakfast is a no-brainer with Oats Overnight, offering plant-based varieties of oatmeal that contain 20-plus grams of protein and come in flavors like maple pancakes and blueberry cobbler. Simply mix with your milk of choice, refrigerate overnight and enjoy the next morning. oatsovernight.com