Many often confuse a plant based diet as being vegan, when in fact, they are not the same. When considering this type of diet, plants are the focus.

Begin with whole plant based foods like: green vegetables (this is a partial listing)

  • kale
  • collard greens
  • broccoli
  • spinach
  • asparagus
  • lettuce
  • artichoke
  • zucchini
  • green beans
  • celery
  • mustard greens
  • leeks
  • watercress
  • cabbage
  • alfalfa sprouts
  • okra
  • fennel
  • endive
  • arugula
  • bok choy
  • green pepper

Then add whole grains, fruit, other vegetables, herbs and spices.

You can add very small portions of animal protein, but dairy and sugar are eliminated. Add Omega 3 like Chia seeds to your diet.

With a plant based diet, there  is little need to count calories.

How do you shop on a plant based diet?

  1. Start with the Fresh Produce Section to get your fruits and vegetables. Remember to limit foods like avocados because they are high in fat and not suggested if you have heart disease.
  2. Choose dried beans whenever possible. If you buy canned food, opt for the low or no sodium selections.
  3. Pick up nuts (unless you are allergic to them, like me). Use nuts sparingly because of fat and sodium. If you do choose nuts, raw is a better choice.
  4. Check off Chia and flax seeds. You can use them in drinks and as toppings or to replace eggs if you’re baking.
  5. Select fresh fruit instead of dried, however, dried fruits are fine if they have no added sugar.
  6. Before adding frozen foods, check the sodium, fat and sugar content.
  7. Whole grain breads are  your best choice. Be sure to check the fat content. Try to make sure that no more than 10% of the calories are from fat. ( I love Pepperidge Farm Deli Flats – they are great for toast and sandwiches).
  8. Pick up whole grain rice (jasmine is my fav), quinoa, oatmeal and other whole grain foods to add variety to your meals.
  9. Opt for whole wheat pasta, it’s a healthier choice.
  10. Cereal, I’m a Quaker Oats fan. Old-Fashion or Steele cut are great choices. Everyone loves Cheerios, Original not the frosted. Other cereals like Bran Flakes are great options. Read the label. Don’t get cereals that with lots of sugar and oil.
  11. Non-dairy milk (my daughter loves Almond Milk)

Remember to select whole grain, no more than 10% fat, low sodium, low/no sugar, non-dairy options.

Plant-based books

a plant based life

Forks over Knives The Cookbook

 

 

Plant Based Diet For Beginners

Plant-Based Nutrition

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Are you currently eating a plant-based diet and would like to share your experience in  an upcoming article?
 please do the following:
    1. offer a tip/suggestion on plant based eating in the comments below
    2. email me about your plant-based eating experience
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