Plant-based eating is a diet focused on consuming plants for the majority of your food intake. This means you get most of your calories from fruits, vegetables, nuts, and seeds instead of animal products.
There are several reasons why people choose to follow plant-based diets:
- Plant-based diets are often lower in fat and calories than non-vegetarian diets. They also tend to have higher fiber content, which has been linked with lower obesity risk.
- Plant foods contain many essential vitamins and minerals that the body cannot produce. They also contain antioxidants, which may help prevent cell damage caused by free radicals — molecules formed when oxygen interacts with other molecules or during exercise.
- Plant foods are often naturally low in sodium and cholesterol, which can help reduce blood pressure and heart disease risk.
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How to get started eating plant-based?
- Get lots of vegetables. Have half your meal with vegetables. When choosing vegetables, make sure to include a variety of colors. You can enjoy vegetables with salsa, hummus, or guacamole.
- Reduce the amount of meat you eat. It can be used as a garnish, not as a centerpiece.
- Use healthy fats. Olive oil, avocados, nuts, nut butter, and seeds are all good choices.
- Make a vegetarian dinner at least once a week. Use beans, whole grains, and vegetables.
- Use whole grains as breakfast. Try oatmeal, quinoa, or buckwheat. Add some nuts and seeds to your fresh fruit.
- Choose greens. Get a variety of green leafy vegetables like kale, Swiss chard, and spinach every day. To preserve their nutrients and flavor, steam, grill, braise, stir-fry, or stir-fry them.
- Create a meal around a healthy salad. Use romaine, spinach, or Bibb greens to make a salad. You can also add fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. You can satisfy your sweet tooth with a ripe, juicy peach or a slice of watermelon.
Mostly Plant-Based Cookbook
Registered dietitian Mia Syn explains how to shift to a plant-based diet effortlessly in her first cookbook, Mostly Plant Based. She will show you how to reset your health, lose weight and feel your best without eating animal-based foods.
One hundred recipes are featured in Mostly Plant-Based. They all use ten or fewer ingredients. There is also a 21-day meal plan to help you get started on healthy eating. Mia’s recipes include full-color photographs and can be modified to remove or add meat or dairy.
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The book includes the following:
How to stock a plant-forward kitchen
Quick and easy recipes that require no more than ten ingredients
A 21-day diet plan with shopping lists developed by a dietitian
Helpful hints and charts to make cooking easier and get more vegetables on your plate
Customizable recipes with flavor variations such as Overnight Breakfast 12 ways, Salad Jar 6 ways, Adult Lunch Box 6 ways, White Bean Hummus 4 ways
Classic comfort foods are reinterpreted with a plant-forward twist in these recipes: Zucchini Noodle Lasagna and Cauliflower Potato Shepherd’s Pie.
Mostly Plant-Based is a science-based organization that offers appealing recipes for everyday meals and a method that converts even the pickiest eaters to veggie lovers.
Plant-forward eating eliminates the need to eat in extreme ways. It encourages you to eat more plant-based foods rather than excluding entire food groups. Instead of putting meat, eggs, and dairy at the forefront of your plate, it encourages you to eat more vegetables, fruits, whole grains, and fewer animal foods.
While you can still eat meat, eggs, and dairy with certain meals or all meals, the emphasis is on limiting their consumption, so they are not the meal’s star. It is much easier to follow and more sustainable than restrictive diets. Plant-forward eating is a proven way to lose weight and improve heart and overall health. Plant-forward eating is not a way to identify yourself; it’s a model of health that will allow you to make informed food decisions and create a nutrition plan that suits your lifestyle and helps you achieve your wellness goals.
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My Thoughts
This cookbook is perfect for my family and me. I try to be as plant-based as possible, but sometimes it is far too challenging to make varied meals for everyone. Mostly plant-based is the ideal blend allowing me to incorporate my goals with meals for the family – a compromise that will allow them to enjoy wonderful foods!