plant-powered eating

 

WHAT IS PLANT-BASED EATING?

Eating a plant-based diet includes placing emphasis on foods derived from plants, such as fruits, vegetables, grains, legumes, nuts, seeds, soy and oils, while shifting the focus and enjoying animal-based foods as a complement to the meal or as a side dish.

HEALTH BENEFITS

Plant-based eating is a more flexible approach than vegetarianism and veganism, yet may offer many of the same health benefits, such as:

  • Lower risk for heart disease, high cholesterol, hypertension, obesity, type 2 diabetes and certain cancers.
  • Increased intake of vitamins, minerals, plant-based protein, fiber and unsaturated fats.

HOW TO EAT MORE PLANT-BASED

  •  Incorporate fruits and vegetables into meals and snacks.
  • Reduce meat in recipes and replace it with beans, lentils, mushrooms, soy, tempeh or nuts.
  • Choose whole grains over refined grains.
  • Snack on nuts and seeds.
  • Top salads and grain bowls with beans, lentils and nuts.
  • Build meals around the grains and veggies instead of meat or poultry.
  • Go meatless at one meal/day.

IDEAS FOR BUILDING A PLANT-POWERED PLATE

Breakfast

  • Make overnight oats or an oatmeal bowl made with almond milk and top with fruit, chia seeds and chopped nuts.
  • Add sautéed veggies such as bell peppers, onions and spinach to scrambled eggs.
  • Top yogurt with fresh or frozen/thawed fruits and chopped nuts.

Lunch/Dinner

  • Make a grain bowl by layering whole grains, plant-based protein (black beans, lentils, edamame), and veggies in a bowl and topping with a pop of flavor such as feta cheese, hummus, balsamic vinegar or fresh lemon juice.
  • Upgrade your sandwich by using 100% whole wheat bread and adding hummus and veggies such as spinach and sliced tomato.
  • Try roasted vegetable tacos with brown rice, black beans and sliced avocado.
  • Add whole grains (quinoa, brown rice, farro) and protein (chickpeas, nuts) to a mixed green salad with chopped veggies.
  • Make half of ground meat mixtures beans or mushrooms, or cauliflower rice.
  • Use “the blend” when making burgers, tacos, meatloaf, lasagna, pasta sauce, meatballs and more!
    • The Blend is a cooking technique that combines chopped mushrooms with ground meat to make meals more delicious, nutritious and sustainable.
    • Chop your favorite mushroom variety to match the consistency of ground meat.
    • Blend the chopped mushrooms with ground meat (beef, pork, chicken, turkey)
    • Cook your mushroom-meat blend to complete the recipe.

Snacks

  • Reach for roasted almonds, roasted seasoned chickpeas, an apple with peanut butter, carrots and hummus, or plain popcorn.

FEATURED RECIPE
mediterranean power bowl

get recipe

Questions? Email the Weis Dietitians at [email protected]
Meet the Weis Dietitians here: https://www.weismarkets.com/ask-a-dietitian

Page Last Updated 08/11/2020
The Weis Markets’ Healthy Living website does not provide medical advice, diagnosis or treatment. The information provided on this website is intended for general consumer understanding and education only. It is not intended to be a substitute for professional medical advice. The content is not intended to be used for medical diagnosis or treatment. Additionally, as health and nutrition research continuously evolves, we do not guarantee the accuracy, completeness, or timeliness of any information presented on this website.