How to Start Eating More Plants
Making changes to how you eat can feel overwhelming. To avoid biting off more than you can chew, here are some easy ways to start incorporating more plant-based options into your diet.
Add Healthy Foods to Your Diet
Eating more plant foods doesn’t mean cutting out your favorite options. Instead, consider how you can enhance your meals by adding healthy choices alongside the foods you already enjoy.
If you’re reluctant to part with that beloved after-dinner snack, try this challenge: eat half an apple before reaching for chips or ice cream. By doing so, you’ll receive the nutritious benefits of the apple, and you might find yourself consuming fewer chips or scoops of ice cream in the process.
For those who can’t imagine munching on veggies without ranch dressing, there’s a simple solution. Instead of drowning your vegetables in sauce, try dipping. This method allows you to control how much sauce you use, ultimately leading to fewer calories consumed while still enjoying the flavors you love.
Remember: Plant-Based Doesn’t Always Mean Healthy
It’s essential to remember that just because a product is labeled as plant-based doesn’t automatically mean it’s a healthy choice. Being mindful of what you eat can make all the difference. Here are some tips for selecting healthier options.
Cut Back on Ultra-Processed Foods
Ultra-processed foods are manufactured with additives that alter their appearance, flavor, or shelf-life. These options often pack fewer nutrients and come with more empty calories, sugar, salt, and fat than whole foods.
Common examples of ultra-processed foods include chips, candy, and store-bought baked goods. If you’ve ever struggled to stop indulging in these foods, you’re not alone. “You eat more because your body is searching for the nutrients in these ultra-processed foods that are high in calories and very low in nutrients,” explains nutrition expert, Murray. “If you’re not paying attention to portion sizes, you may consume a lot of calories and additives while still feeling hungry.”
To battle the urge, read nutrition labels diligently and practice portion control by sticking to one serving at a time.
Watch for Added Sugar
Added sugars can sneak into your diet more easily than you might think. Aim for men to consume less than 36 grams and women less than 25 grams of added sugar daily. Keeping track of your sugar intake can significantly influence your overall health.
Limit Sodium
According to the Dietary Guidelines for Americans, individuals aged 14 and older should limit their sodium intake to less than 2,300 milligrams per day. Reducing sodium can help mitigate issues like bloating and high blood pressure.
Choose Whole Grain Options
Whole grains such as brown rice, whole wheat bread, and 100% whole wheat pasta are excellent sources of fiber and can enrich your diet. They offer more nutrients than their refined counterparts, making them a better choice.
Consider How an Item Is Prepared
Not all food preparation methods are created equal. For example, deep-frying increases the fat content of food, while some canned options can contain added sugars and sodium. Opt for healthier cooking methods like steaming, roasting, or sautéing to retain more nutrients.
Increase Servings Slowly
One common challenge in adopting a healthier diet is understanding portion sizes. Murray suggests aiming for about a cup of plant-based food at each meal, which you can estimate by comparing it to the size of your fist.
While transitioning to a higher fiber diet can sometimes result in gas or other gastrointestinal issues, you can ease this by gradually increasing your servings. Try adding just one extra serving of plant-based food per day each week. Cooking vegetables can also help make the fiber easier to digest.
Choose What Works Best for You
Eating a plant-based diet doesn’t have to involve expensive organic options or hours spent meal prepping. It’s about flexibility and selecting choices that suit your lifestyle. Whether you prefer dried, canned, frozen, or pre-cut produce, go with what you can easily incorporate into your routine.
Remember, the best plant-based options are the ones you will actually eat. Making the shift to a more plant-focused diet is all about balance and personal preference.
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