The Power of Plant-Based Eating

A diet that includes fruits, vegetables, whole grains, legumes, nuts, and seeds can be very healthy.

Why choose plant-based?

Improved Health:

• Heart Health: Lowers chances of heart disease, stroke, and high blood pressure
• Less risk of diabetes: Can help avoid getting type 2 diabetes
• Less risk of cancer: Lowers chances of certain cancers
• Easier weight control: Helps with weight loss and keeping a healthy weight
• Boosts Immunity: Helps to fight disease and sickness
• Better Digestion: High-fiber foods help with healthy digestion

Important Nutrients in Plant Foods

• Protein: Lentils, beans, chickpeas, tofu, tempeh, nuts, and seeds
• Iron: Lentils, spinach, cereal with added iron, and dried fruits
• Calcium: Plant-based milk with added calcium, leafy greens, and tofu
• Vitamin B12: Plant-based milk with added B12 and nutritional yeast
• Omega-3 Fatty Acids: Flaxseed, chia seeds, and walnuts
• Zinc: Nuts, seeds, whole grains, legumes, tofu, tempeh, and foods with added zinc
• Vitamin D: Plant-based milk,orange juice, and cereals with added zinc
• Iodine: Salt with iodine and seaweed

Tips for a Successful Plant-Based Transition

• Start Slowly: Add more plant-based meals into your diet over time; try a “meatless Monday.”
• Experiment with Flavors: Be curious! Try new recipes and use herbs and spices to keep your meals exciting.
• Talk to a Food Expert: Get help from a dietitian. They can give you advice about eating plant-based foods that is right for you.

Plant-based meal and snack ideas

Meals:

• Tofu scramble with a side of fresh fruit
• Steel cut oats with nuts, berries, and soymilk
• Whole grain pancakes with walnuts
• Sandwiches/wraps made with vegetables and hummus
• Chili made with vegetables and lots of beans
• Tacos filled with refried beans, black/pinto beans, and vegetables

Snacks:

• Hummus with whole grain crackers or vegetables
• Fresh fruit
• Non-dairy yogurt with fruit and granola

Be encouraged! A well-planned plant-based diet can provide all the essential nutrients your body needs. Adding plants to your diet can help improve your health and prevent chronic diseases.
Created by: Amy Dickerson, MS, RD 2025