Ten Small Steps to Healthier Plant-Based Meals

Are you looking for ways to get more vegetables and other plant foods into your diet?  Set small manageable goals for yourself and ease into a healthier way of eating.

1. Build your breakfasts around oatmeal, whole grain cereal, or a slice of whole grain bread spread with guacamole or nut butter. Include some fresh fruit, too.

2. Make a vegetarian meal one night a week. Include beans, whole grains, vegetables, herbs, and spices in a simple sauté or stew. Then try two nights a week, then three…

3. Fill at least half of your dinner plate with salad greens and cooked or raw vegetables.

4. Reach for healthy fats: Include small amounts of nuts, peanuts, nut butters, seeds, olives, avocados, and olive oil or other plant oils in your daily meals.

5. Build a meal around salad. Fill a bowl with delicious salad greens. Add an assortment of chopped fresh or roasted vegetables, nuts, fresh herbs, beans, and sprouts and finish off with flavored vinegar or your favorite dressing.

6. Include a side of barley, quinoa, brown rice, or farro with dinner. Top with a sprinkling of sesame seeds, chopped nuts, and/or chopped fresh herbs to boost the flavor.

7. Go for the greens. Find ways to include spinach, kale, Swiss chard, collards, and other greens in daily meals. Steam or stir fry to preserve their tender flavors.

8. Drink plenty of water throughout the day and reach for water as a beverage with meals.

9. Eat fresh or dried fruit for dessert.

10. Sit down with friends or family as often as possible to enjoy a meal together.


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