FAQ: Plant-Based Diets

“FAQ: Plant-Based Diets”  A plant-based diet relies on plant foods to fill all or most of our plates. There’s more than one way to enjoy a plant-based diet – from flexitarian to vegan.  In addition to lowering risk of heart disease and other chronic illnesses, plant-based diets leave behind smaller carbon footprints.  The Academy of Diet Nutrition and Dietetics states that well-planned plant-based diets are nutritionally adequate at all stages of life.  Vegetarian and vegan diets don’t require more preparation than non-vegetarian diets and can be just as delicious. A variety of plant foods with different textures and flavors provide a vast array of satisfying, easy-to-prep meals.

“Plenty of Protein On a Vegetarian or Vegan Diet”  It’s easy to get the right amount of protein on a plant-based diet. Check out the sample daily menu ideas for inspiration.  Nuts and seeds, legumes and soy foods, whole grains, and vegetables provide protein.  Whether you enjoy chickpeas or almonds, spinach leaves or mushrooms, whole grain pastas or breads, you can find plenty of protein-rich plant foods that contribute to a variety of satisfying vegetarian meals.

“Plant-Based Sources of Calcium”  Many plant-based foods, such as green vegetables, almonds and broccoli are rich in calcium.  Some foods, such as orange juice, some soy and nut milks, and cereal, are also fortified with calcium.  Use the handy charts for calcium recommendations for different life stages, and calcium food sources.

“Fruits and Vegetables for More Fiber”  Fiber, found only in plant foods, is essential for maintaining good health.  There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and creates feelings of fullness by slowing down the digestive process; it helps maintain blood sugar and cholesterol levels. Insoluble fiber does not dissolve in water and helps in aiding food through the digestive system.  The Institute of Medicine recommends 14 grams of fiber for every 1,000 calories consumed (25-38 grams) daily. The best way to get enough fiber is to eat a wide range of whole plant-based foods.  Eat fruits with their peels on them. (Be sure to wash the fruit before eating). An apple contains half of its fiber in its peel!

“Ten Foods for a Plant-Based Diet Pantry”  With the following ten ingredients in your kitchen, you can whip up a variety of delicious meals any night of the week.  Garlic, extra virgin olive oil, and lemons, for example, are great to have on hand and can be used in many recipes.  This list of ingredients makes it easy to whip up things like stir-fry, salad, vinaigrette, and much more in no time.

“Cook and Enjoy More Whole Grains”  On nights when you’re busy, quick-cooking grains like quinoa, bulgar, and buckwheat are great options. Cooking grains in big batches and storing them in the fridge works too.  If you’re on a gluten-free diet, there are many gluten-free grains for you to try like corn, rice, and quinoa.  Whole grains can be found in most if not all supermarkets. Look near the rice or in a bulk bins section.

“Leafy Greens: Inflammation Fighters!”  Consumption of leafy greens reduces risk of chronic inflammation.  Darker greens, like kale and spinach, contain more healthy nutrients than lighter greens, like iceberg lettuce.  Many important vitamins in greens can only be absorbed in the presence of oil, so eating veggies with small amounts of olive oil is always a good idea.

“FAQ: Grilling Vegetables”  The best vegetables for grilling are ones with low water contents like peppers and onions. Celery has a high water content and thus would not be good on the grill.  To prevent vegetables from falling through the grate of the grill either skewer them or place them in a grill basket.  4-10 minutes on the grill and your veggies are done!

“Tasty Tofu? You Bet!”  Tofu is a complete protein, low in fat, cholesterol-free, and a great meat alternative.  Silken tofu is soft, cream-like, and crumbly, often used in sauces and desserts. Regular or Chinese-style tofu is firm and less watery, which makes it better for the grill than silken.  If grilling tofu, use firm or extra-firm tofu. To avoid sticking, try skewering the tofu along with vegetables and coating the grill with cooking spray or olive oil.

“Chia: Little Seed, Big Health Benefits”  Chia seeds are a nutritional powerhouse. A member of the mint family, the chia seed can increase energy, help maintain stamina, and contribute to heart health and weight loss management.  Chia seeds contain large amounts of omega 3 fatty acids, calcium, fiber, protein, and iron.  Incorporate chia seeds into your daily breakfast routine in a variety of ways.

“Oodles of Ideas for Enjoying Veggies”  Roasting vegetables brings out their sweetness. Carrots and squash especially taste great roasted.  Another good way to enjoy vegetables is to grate them and add them into salads, batters, or tacos for more depth of flavor.

“Twelve Great Ways to Use Canned Beans”  Canned beans deliver plenty of inexpensive protein and fiber.  Include canned cannellini beans, pinto beans, or chickpeas in your weekday meals.  Be sure to always drain them and rinse well under cold water to remove excess sodium.

For quick and easy-to-read tweets about plant-based diets, refer to the Tweet resource at the end of the Toolkit!