As the name implies, a plant-based diet is all about getting most of your calories and nutrients from plants. But there’s room for the meat and animal products you love — sparingly.
Given the fairly wide parameters, a lot of healthy diets that focus on whole foods and fruits and vegetables are plant-based, Brie Turner-McGrievy, Ph.D., RD, professor at the Arnold School of Public Health at University of South Carolina, tells TODAY.com.
The pros of a plant-based diet include health benefits and the flexibility, explains Amy Shapiro, registered dietitian, founder and director of Real Nutrition in New York City. And while you’re limiting foods, like meat and cheese, you don’t have to give them up entirely.
Here’s what to know about getting started with a plant-based diet.
How do I start a plant-based diet?
Plant-based eating is generally a healthy dietary approach, but don’t just assume that you’ll automatically be eating healthy by cutting down on animal products, Shapiro says. For example, if you eat mostly refined carbohydrates and processed foods, that’s not necessarily healthy or nutrient dense.
Here are some tips to get started with a plant-based diet:
- Fill half your plate for meals and snacks with non-starchy vegetables and fresh fruits, such as leafy greens, carrots, peppers, broccoli, cauliflower, berries, grapes, apples, pears and melons.
- Fill the rest of your plate or snack bowl with lean proteins (like chicken, tofu, beans or yogurt), complex carbohydrates high in fiber (like whole wheat pastas, farro, quinoa and other whole grains or starchy vegetables, like sweet potatoes), and healthy fats (avocados, nuts, seeds, and olive and other oils).
- You can still eat foods like cheese, red meat and sweets, but limit them, choose high-quality options and make them the star of the meal so you really savor them and satisfy your craving.
Plant-based diet versus vegan
A vegan diet falls into the category of a plant-based diet, but it is more restrictive…
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