April - Plant-Powered Spring

April is all about Plant Power! In this Nutrition Corner we will explore the benefits of eating plant based, and tips on how to incorporate more plant-forward foods into your everyday diet.

What is Plant-Based?

Have you ever wondered what it means to eat plant-based or how this differs from a vegan or vegetarian diet? The main idea is just what it sounds like, to eat more plants! There is no set ratio of how much plant versus animal foods to eat. However, this eating style consists of mainly eating fruits, vegetables, nuts, seeds, grains, and legumes while still enjoying animal products. The key is to add more plant foods without restricting yourself from the current foods you enjoy.

Benefits of Plant-Based Eating

There are so many benefits to a plant-based diet, ranging from positive health outcomes to reducing one’s environmental impact. Below are just a few reasons to lean more toward plants!

• Cost-effective
• Lower blood pressure and cholesterol levels
• Freedom and flexibility in one's food choices
• Reduce inflammation
• Boost immune function
• Reduce carbon footprint

Tips to eat more Plant-Based

It may sound tricky to shift your eating habits, but eating more plants is easier than it sounds!

1. Try to cover half of your plate with vegetables
   • Use pre-chopped, canned or frozen veggies
   • Add a simple green salad to the meal
2. Add variety to ensure proper amounts of vitamins, minerals, and phytonutrients
   • Choose a different vegetable every time you go grocery shopping
   • Try to eat the colors of the rainbow in a day
3. Lean more towards plant proteins
   • Tofu, tempeh, and edamame are great examples of complete proteins
   • Mix beans, peas, lentils or nuts with whole grains to make a complete protein

Activity

Download this plant-based checklist to see how many plant sources you can eat in a week!                                                                 

Recipes:

15-Minute Tofu and Vegetable Stir-Fry: Baked tofu combined with a spicy Asian flavored marinade makes for the perfect weeknight meal.

 

 

 

Mushroom Tacos: Try this quick, easy, and delicious plant-based taco recipe!

 

 

 

 

Baked Ziti: This pasta dish is comforting, cheesy and great for making big batches to save for the week or share with family and friends.

 

 

 

 

Lemon Blueberry pound cake: Try this yummy pound cake recipe with just a few ingredients.