As Kermit the Frog once said, it’s not easy being green. It is, however, easier than ever to eat green these days. In the past, vegetarians have had a tough time finding tasty options at restaurants and in grocery stores, but no longer. Delicious produce-forward dishes have become mainstream on menus, and contemporary vegan products now rival their traditional meaty counterparts in flavor and texture. It seems safe to say that plant-based eating isn’t just having a moment. It's here to stay.
What’s in a name?
Broadly defined, “plant-based” or “plant-focused” eating plans apply to vegetarian, vegan, Mediterranean, flexitarian, pescatarian and other types of diets, but they aren’t limited strictly to plants. They may also include meat, dairy, poultry, fish and eggs, depending on individual interpretation. However, fruits, vegetables, whole grains, legumes, mushrooms, nuts and seeds tend to make up the bulk of daily food consumption for plant-based eaters.
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Planting seeds for good health
Does eating greener also mean eating leaner? Most likely! Taking a plant-based approach to nutrition may support healthy weight loss in addition to offering a range of other personal health benefits. For starters, vegetarian diets are often lower in calories and saturated fats, not to mention boosting your intake of vitamins, minerals and disease-fighting antioxidants. According to the American Heart Association, reducing your meat intake in favor of greener options can lower your risks of heart disease, stroke, hypertension, high cholesterol, Type 2 diabetes and even certain kinds of cancer.
On a macro level, plant-based eating may be a better choice for the environment as well. A global shift toward more plant-derived foods in lieu of animal-based products holds the potential to lower greenhouse gas emissions and mitigate some of the carbon footprint that contributes to climate change, according to experts.
Easy ways to go green
If you’re considering a more plant-based way of eating, here are a few simple suggestions on how to work more fruits and vegetables into meals and snacks.
Get the family on board for Meatless Mondays by experimenting with new-to-you vegetarian recipes, subbing in a plant-based protein source for meat.
Prep for healthy plant-based lunches and dinners with smart weekly meal planning. Knowing what you’re going to cook and when removes guesswork, saving you “what are we going to eat tonight?” time and energy when schedules get busy.
Load up on the veg when ordering your favorite take-out or food delivery. Opt for tofu instead of chicken, pork or beef in Asian cuisines, and give that veggie lovers pizza a try.
Treat meat as a side dish, not the main event. When loading up your dinner plate, try to fill half of it with vegetables, leaving one quarter for protein and one quarter for a starchy carbohydrate.
Start the day off right with a nutritious breakfast bowl of oatmeal, granola or whole-grain cereal topped with fresh fruit and some toasted nuts for a satisfying crunch.
Enlist help from the kids when food shopping by letting them pick out a new fruit or vegetable to try each week.
