5 Tips to Eating a Plant-Based Diet

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5 Tips to Eating a Plant-Based Diet

 

Vegetarian meals are gaining in popularity. Dunkin’ Donuts started 2021 by adding the Southwest Veggie Power Breakfast Sandwich to the menu. With 410 calories, 26 grams of protein, and 23 grams of whole grains, the new sandwich is the perfect on-the-go option for those attempting to eat a plant-based diet. This is just one example of how a plant-based diet is becoming mainstream. Below are 5 tips to help you on your plant-based diet journey.

 

1.  Vegetarian eating patterns have been associated with improved health outcomes including lower levels of obesity, reduced risk of heart disease, and lower blood pressure. Choosing a vegetarian diet can be beneficial if you are seeking to lose weight, lower blood pressure or improve LDL! 

2.     The Academy of Nutrition and Dietetics states “that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases”. It is a myth that vegetarian and vegan diets cannot provide all the appropriate nutrients to fuel your body. 

3.     Choose a variety of vegetables to consume. Vegetables can be fresh, frozen, or canned. 

4.   To be sure you are consuming enough protein, eat a variety of plant-based protein sources. These sources include legumes (beans, lentils, peas, and peanuts), soy products, whole grains, nuts, seeds, dairy, and eggs. One slice of whole grain bread contains 6 grains of protein!

5.     Lastly, there are many different types of vegetarian diets to choose from. Choose which option will work best for you. 

Vegetarian may or may not include egg or dairy products. 

Lacto-ovo- vegetarian includes eggs and dairy products. 

Lacto- vegetarian includes dairy products, but not egg products. 

Ovo- vegetarian includes eggs and egg products, but no dairy. 

Vegan excludes eggs and dairy products, and may exclude honey. 

 

-AS

 

 

 

https://news.dunkindonuts.com/news/plant-based-picks

https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf

https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/building-a-healthy-vegetarian-meal-myths-and-facts

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446

https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts

 

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