Plant Forward Eating
Plant forward eating does not mean a vegetarian diet. What it does mean is focusing on adding more plants and plant proteins into your diet to reap the many benefits of the plant based diet, without totally cutting out meat and animal products.
The first steps in plant forward eating are:
Plan meals around whole grains, legumes, whole fruits, and vegetables
Add lean proteins like fish, poultry, lean meats, or low-fat milk, yogurt, and cheese
Use Heart Healthy fats such as olive or canola oil, nuts, seeds, and avocado
Drink water with meals instead of sugar sweetened beverages such as, soda, juice, fruit punch, or sweetened tea. If you drink coffee, avoid sweeteners.
Limit added sugar wherever possible. Food labels now distinguish between added sugars and naturally occurring sugars which do not need to be limited. Try to keep added sugars below 6 tsp for women and 9 tsp for men (1 tsp = 4 grams)
It is important to keep in mind the plant-based food groups:
Whole grains: sprouted grain bread, brown rice, wild rice, quinoa, old-fashioned rolled oats or steel cut oats, wheat germ, whole wheat pasta, and barley are a few. There are many healthy whole grain crackers as well. Serving sizes for whole grains are 1/2 cup cooked whole grain or 1 oz 100% whole grain bread or crackers
To view the whole list of whole grains A-Z check out this article:
To view the list of whole grain crackers check out this article:
Legumes: lentils, beans such as, black, kidney, pinto, black eyed peas, chickpeas, and cannellini. They are a great substitute for meat proteins in lunches and dinners, especially in chili. If you are buying canned beans be sure to get the low or no sodium, otherwise be sure to drain and rinse the beans before using them.
Vegetables and Fruits: look for intense color such as broccoli, brussel sprouts, salad greens, carrots, red or orange peppers, kale, collards, or spinach. Fruits are a great alternative to sugary desserts or snacks. Avoid fruit juices which often contain many added sugars. Be sure to eat at least 5 servings of fruits and vegetables each day.
Heart Healthy Fats: Nuts, nut butters, avocados, and liquid oils such as olive, canola, sunflower, peanut, corn or safflower.
Some of the healthier animal protein choices are included in these groups and are great to add to a plant forward diet.
Lean Protein: fish, chicken, or turkey with out skin. Nuts and nut butters are also great. Just keep an eye on serving sizes due to their higher fat content.
Dairy: nonfat or 1% milk and low-fat yogurt and cheese. Greek yogurt is a great protein source, plain flavor is best to keep added sugars down.
Some great Recipes to start your plant forward eating are:
Breakfast-
Great for anyone on the go because these can be prepped at the beginning of the week and held in an airtight container or in the freezer.
Start your morning off right with a fiber and protein rich on the go meal.
Another quick and easy meal that can be prepped at the beginning of the week and frozen or stored in an airtight container.
Top with nut butter and a banana to get in your heart healthy fats, protein, grains, and fruits to start your day.
Lunch and Dinner-
Enjoy a nice lean meat and black bean burger with plenty of flavor. This recipe uses half ground turkey and half black beans. Serve on a whole wheat bun with lots of added vegetables for the greatest benefits.
No need to dirty all the pots and pans with this one pan recipe. Cook the lean meat and black bean mini meatloaf and roasted sweet potato and brussel sprouts together and get in your protein and vegetable needs.
Fill up and warm up with this great vegetarian soup packed with beans for protein and fiber. As well as plenty of vegetables.
Need a reminder on what you should be eating for a healthy plant forward diet each week?
Try out this handy checklist.
